When a knee feels stiff or sore, the problem is often not only in the knee itself. The big muscles above it, the quads at the front of the thigh and the hamstrings at the back, attach around the knee and control how it moves. When they get tight, they pull on the kneecap and the joint, which can make bending, squatting and stairs uncomfortable.
These are three of the stretches I start with for clients with stiff, sore knees. They come from Stage 1 (stretching and mobility) of my 3-stage knee rehabilitation guide.
3 Rules for Stretching Around a Sore Knee
- Stretch the muscle, not the joint. You should feel a gentle pull in the thigh, never pain inside the knee.
- Keep a soft knee. Avoid forcing the knee straight or locking it. A slight bend is fine.
- Move slowly into it. Ease in, hold, and breathe. Bouncing into a stretch can irritate a sensitive knee.
3 Stretches for Knee Pain and Stiffness
1. Hamstring Stretch With a Band
Lie on your back with one knee bent and a band around the ball of the other foot. Keeping a slight bend in the stretching leg, gently draw it upwards with the band until you feel a stretch down the back of the thigh. Keep your hips and head relaxed on the mat.
2. Side Lying Quad Stretch
Lie on your side with your head resting on your arm. Take hold of your top foot and gently draw the heel towards your glute, keeping both knees together and your hips stacked. This is the gentlest way to stretch the quads, because the floor supports your body.
3. Standing Quad Stretch
Stand holding onto a wall or pillar for balance. Bend one knee and hold the foot behind you, drawing the heel towards your glute while keeping your knees next to each other and your hips square. Tuck your tailbone slightly under so your lower back doesn’t arch.
How Often Should You Stretch?
Short, regular stretching sessions usually work better than occasional long ones. Use these as a warm-up before your knee exercises or on their own on stiff days. How long to hold each stretch and how to progress depends on your stage of recovery, which is what the difficulty levels and workout plans in the full guide are for.
Tight hips and glutes often contribute to knee pain too. See these hip flexor and glute stretches, and learn how to foam roll your quads safely.
Stretching Is Only Stage 1
Stretching eases stiffness, but a knee that keeps flaring up usually needs stronger, better-controlled muscles around it. Next, learn how to switch on your quads with gentle activation exercises, then build up with knee strengthening exercises at home.
Want the complete programme? The Knee Rehabilitation guide includes stretching, balance, activation and strengthening exercises with photos, difficulty ratings from beginner to advanced, and three ready-made workouts.
Disclaimer
Please make sure you get a correct diagnosis from a health professional before starting any of these exercises if you are currently carrying an injury, and stay under their advice throughout your rehab.
