These Are the Best Quad Stretches for Knee Pain

Danh Ngo"Staying Active" Division, Knee Pain, Pain Relief Division, Yoga + PilatesLeave a Comment

If you’re feeling pain in the knees, then performing some quad stretches could bring you some relief. The main issue is that a lot of quad stretches actually put pressure on the knees due to the fact that the muscles are connected to the knee cap. If your knees are bothering you, then the smarter option would be to try some gentle stretches instead. 

Your quadriceps are composed of four muscles that run from your knee cap up to your hip. Your quads let your leg extend and one of those muscles flexes your hip. In order to stretch your quad muscles properly, you’ll have to bend your knee but also add an exercise that stretches the front of the hip. 

We’ve compiled a list of some of the best quad stretches for knee pain to help keep your body loose and your knees feeling good. So if you’re interested in learning more then keep on reading and we’ll take you through everything you’ll want to know!

1. Foot Grabs

When you’re in a standing position, bring your left foot up towards your butt and grab it with your left hand. Grab your ankle and wrap your hand around it. Pull your foot in towards your butt.

Hold your leg in that position and slowly pull it in for thirty seconds. Then, do the same thing on the other side. 

In order to turn this into a dynamic stretch, you can release your leg immediately and swing up the other leg. 

2. Side-Lying Quad Stretch

Start this stretch by lying flat on your side. Stack your legs on top of one another. Then, bend the knee of your top leg and bring your foot close to your butt.

Hold onto your shin and bring your leg closer to the butt. Keep pulling in slowly on this leg for thirty seconds. Then, flip over and switch sides. 

If you want a deeper stretch, gently push your knee back behind your body. 

3. Quadricep Foam Roll 

This might not look like a standard stretch but foam rolling the quads is one of the best ways to make them more flexible. Foam rolling can actually be as effective as regularly stretching for making a muscle more flexible. 

The best part about this stretch is that you don’t have to be concerned about bending the knee because there isn’t any added pressure.  

To start this stretch, place a foam roller on the floor horizontally. Lie down on your belly and put the top of your left leg on the foam roller in the center of your thigh. 

Place the right leg on the ground with your knee bent. You can support yourself with your hands and also your leg that’s off the roller. 

Move your hands further up so that the roller moves down the thigh towards the knee. Make sure that you pause just before it reaches the knee. Then, move the other way until you’re near the hip.

Roll up and down a total of ten times. Then switch legs. 

4. Child’s Pose 

Kneel on the floor with your butt on your heels. The tops of your feet should be flat on the floor. Lean forward with the upper body and make sure that you keep your butt on your heels. 

Move your hands forward and keep the arms straight. Keep going until your forehead is close to the floor and your chest is close to your knees. 

Relax down into the stretch. If this is too much pressure on the knees then put a rolled-up towel or foam roller between your butt and your heels. 

This stretch not only helps your knees but it comes with a variety of other benefits too. 

5. Kneeling Hip Flexor Stretch

Kneel on a soft pad with your right knee and plant your left foot in front of you. Both of your knees should be at ninety degrees. Also, your torso should be upright and straight. 

Lean forward slowly with your hips and feel the stretch in the front of your back thigh. 

To go into a deeper stretch, raise your arms over your head. Slowly move forward into the stretch and back out ten times. Then switch legs. 

6. Standing Hip Flexor Stretch

If you’re experiencing intense knee pain, then you may not feel comfortable bending your legs while performing the hip flexor stretch. You also might end up feeling some pressure on the hips and the quads. 

You can lessen the pain of a kneeling hip flexor stretch by doing a standing one instead. 

Take a small step forward and a small step back. Make sure that your front foot is flat and then bend your back knee slightly on the ball of your foot. 

Keep your glutes and core area tight and bring the hips forward.  

Do one set of two reps and alternate back and forth with a good stop at the end for twenty seconds.  

The Importance of Knowing the Best Quad Stretches for Knee Pain  

When we have knee pain, it can be difficult for us to perform certain stretches that keep our bodies healthy and flexible. But by performing these quad stretches for knee pain, you can stretch your quads and relieve the pain in your knees at the same time. Just make sure that you perform these exercises correctly and go at your own pace. 

Are you currently experiencing knee pain? Do you want to improve your mobility, alignment, posture, and strength? If so, then contact us today and see how we can help you! 

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