As the most commonly injured joint in all age groups, stretching and strengthening the muscles and tendons of the knee joint is extremely important for injury prevention.

These are a few of the stretches and exercises we will routinely suggest for patients suffering from knee pain:

Ilitotibial (IT) Band Stretch 

The IT Band has a tendency to become very tight and restricted with regular activity. As a result, it can create undue stress and pressure on the knee joints. To ensure that your IT bands are stretched appropriately, try the following:

1. From a standing position, cross your right leg behind your left.
2. Lean to the left until you feel a stretch across the outside of your thigh.
3. Hold for 30 seconds.
4. Repeat five times, then switch legs.

To stretch your IT band on the outside of the knee, lie on your side and grasp the ankle of the top leg and bending your knee backwards. You should feel a stretch in the front of your thigh. Then, gently rest your bottom ankle on top of your knee, and pull it down towards the floor. This should gently stretch the IT band as it crosses your knee joint. Hold the stretch for 30 seconds, and then relax and switch legs.

Quadricep Stretch 

Similarly to the IT band, tight quadriceps can also put stress on the knee joints. To release the quad muscles, try the following:

1. From a standing poisition, find something to hold to assist your balance.
2. Bend your knee back by grasping your ankle with one hand.
3. Be careful not to let your knee come out to the side.
4. Maintain this position for 30 seconds.
5. Return to standing position.
6. Repeat the exercise 5 times with each leg.

Hamstring Stretch 

Hamstrings and knees typically go hand in hand, make sure to always stretch out your hamstrings after exercise or activity to ensure healthy knee joints!

1. From a seated postion, extend both legs out straight.
2. Bend at the waist and reach forward as far as possible while keeping your knees straight.
3. Hold this position for 20 seconds. Relax.
4. Repeat this exercise 5 more times.

You can also stretch the hamstrings from a standing position. Place one heel on a small step or curb. Reach your arms forward and up, and slowly bend forward at your hips. Keep reaching up until a stretch is felt behind your thigh. Hold the stretch for 30 seconds, and return to the starting position and complete on the opposite side.

Calf Stretch 

Tight calves will put a strain on your shins and knees. Make sure to add this stretch to your routine to prevent this.

1. From a seated position, extend your feet out in front of you.
2. Hold one end of a towel in each hand, forming a loop and place it around your foot
3. Pull your toes toward you.
4. Stop when you feel a comfortable stretch in your calf muscle.
5. Hold for 20 seconds, and repeat 5 more times.
6. Switch legs and repeat.

If possible, try to hold each stretch for 20 to 30 seconds for maximum impact. Be sure to stop stretching if you feel significant pain.