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9 Stretches For Sore Knees! How to do Guide and Benefits!

Stretches for sore knees

Sore knees or occasional pain in the knees can occur due to any reason. It can be sitting for a long time, running out climbing the stairs too fast. The causes of knee pain are many but the solutions are very few. Exercising and medications are the two most effective ways to heal sore knees. For this very reason, I have mentioned the 9 Best Stretches for Sore Knees!

These Stretches will primarily focus on getting your knees more comfortable and a bit mobile. Remember that the reason behind pain in your knees is due to the discomfort in the muscles attached to it. Stretching the muscles will indirectly help in reducing the pain in the knees! So, the question arises which are the muscles attached to the knee?

The Bone of the knee is called the patella to which a variety of muscles are attached. This muscle helps in movements of the legs and hip such as adduction, abduction, flexion, extension, etc.

Muscles of the Knee Joint-

  • Articularis genu
  • Quadriceps femoris
  • Rectus femoris
  • Vastus muscles
  • Hamstrings
  • Gastrocnemius
  • Popliteus
  • Plantaris and a few more.

Get more detailed information about Knee at Wikipedia. Now Jumping on to the Stretches to make you get rid of the knee pain.

9 Best Stretches For Sore Knees-

1. Leg Extensions

Equipment Needed- Leg Extensor. (Available mostly at gym)

Proper process-

  • The starting position of leg extensions involves a series of adjustments with the equipment. Such as adjust the chair such that your knees are right at the end of the sitting pad.
  • Adjust the weight below so that it touches the front of your ankle. Direct your face forward and maintain it throughout the exercise. This is the starting position of leg extension.
  • Now focus more on the pattern of breathing and the muscles where you feel the strain.
  • Exhale while you extend your legs and inhale deeply while flexing back your knees.
  • Repeat for 4-5 times as a beginner and increase the number of reps as you progress.
  • It is one of the best Stretches for sore knees!!!

2. Hamstring Curls

Equipment Needed- Just some stable item to hold and maintain your balance. (Example- Sturdy Chair, etc.)

Proper process-

  • Stand straight with a small gap in your legs. Hold some sturdy things to maintain balance during the exercise.
  • Flex one of your leg such that your heel touches the back of the thigh.
  • Remember not to move your thighs forward and rather keep them perpendicular to the floor!
  • Flex and extend the legs 10-15 times on both sides of the leg. Hamstring curls are another good Stretches for sore knees.

Refer to this detailed article on Hamstring stretches.

3. Calf Raises

Equipment Needed- No Equipment!

Proper process-

  • Stand with both your feet touching each other and face directed forward.
  • Raise both your heels upwards and hold them for a couple of seconds.
  • Lower the heels back to the floor.
  • That’s it! Repeat calf raises 10-15 times to heal the sore knees.

Calf Stretches are highly beneficial for heart health. Doing them on a daily basis will reduce the risk of some cardiovascular diseases. They increase the blood flow to the heart. Calf muscles are called peripheral heart due to the venous sinuses present within them!

4. Half Squats

Equipment Needed- No Equipment!

Proper process-

  • It has almost the same steps as that of the full squats, the only difference in the distance that one lowers to the ground.
  • Get into squats position, lower your body for a short distance.
  • Return to the original position again.

Know everything about Squats in this full free Article-

5. Supine Hamstring Stretch with Strap-

Equipment Needed- Strap or simply a rope would do!

Proper process-

  • Lay down on the floor with a completely relaxed posture and arms touching your side.
  • Use the strap such that the middle portion of it is sticking with the base of your foot and the handles are in your hand.
  • Now pull the strap so that your leg rises above with no bend in your knees.
  • You should feel a stretch in the back of your thigh and knees.
  • The foot should be facing the ceiling and the legs should be at a right angle to each other.
  • Hold this position for 30-60 seconds and then relax and let the leg touch the floor again.
  • Try to do 2 to 3 reps of both legs.
    Active Hamstring Stretches is also another best alternative for this exercise.

6. Straight-Leg Raises

Equipment Needed- No Equipment!

Proper process-

  • Lay down on the floor with one leg flexed such that its foot will act as a support to raise the other leg.
  • Uplift the other leg such that the thighs of both the legs are aligned. Hold it for few seconds.
  • Lower the leg to get it back on the floor.
  • Repeat the same steps with another leg too.

7. Leg Presses

Equipment Needed- Seated leg press machine or Strap (To do at home.)

Proper process-

  • The steps are mentioned Of leg presses done with the help of the machine.
  • Seat comfortably on the machine with your back flat on the back pad.
  • Maintain a neutral position and adjust the weights to the level at which you are comfortable.
  • Now exhale while extending your legs. (Note- Don’t extend the legs completely to avoid harmful strain on the quads.)
  • Reverse the motion by inhaling slowly and as steadily.

8. Hip Abduction- Adduction

Equipment Needed- Hip Abduction- Adduction Machine.

Proper process-

  • Adjust the weight and the settings of the machine such that you feel comfortable while performing the exercise.
  • Now squeeze both the legs inwards and hold for 1-2 seconds.
  • Relax your legs and let them come into a normal resting position.

9. Heel Cord Stretch

Heel Cord Stretch

Equipment Needed- No Equipment Needed!

Proper process-

  • Stand with a lunge position but by facing towards the wall.
  • Press your body downwards and feel the stretch.
  • Hold for 30-60 seconds and then shuffle your legs.
  • Repeat Heel Cord Stretch 2 sets of 10.

Refer to for more detailed information. It is a well-authorized website to help you regarding any bone’s related health stuff.

Know more about lunges, read this free article-

Benefits of Doing these Stretches-

  • The major benefit of doing them is that they help to get out of knee sores and pains.
  • These stretches not only focuses on mobilizing the knee joint but also developing various other muscles.
  • They would increase your overall agility and flexibility.
  • It would help you build more muscles of the lower limb.
  • Performing them regularly decreases the risk of chronic heart diseases.

There are many more benefits other than the benefits mentioned above. I think these factors are enough to keep you motivated throughout the exercise.

Thanks for Reading! Also, Read our other amazing articles-

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