5 Stretches for Tight Muscles Around the Knee

The knee does not work alone. The muscles of the thigh, the calf and the hip all pull on it, and when they are tight, the knee often feels stiff, especially in the morning, after sitting for a long time or after a walk. Gentle stretching can ease this feeling of tightness and make movement more comfortable. It does not repair the joint itself, but together with strengthening it is a simple part of caring for your knees.

Before you start

• stretch when the muscles are warm, for example after a short walk or a few minutes of marching on the spot,
• move slowly into each stretch until you feel a gentle pull, never pain,
• hold each position for about 20 to 30 seconds and breathe calmly,
• do not bounce, but relax a little more into the stretch with each breath out,
• repeat each stretch two or three times on each side,
• hold on to a chair or a wall if your balance is not steady.

1. Front of the thigh

Stand next to a chair and hold on to it. Bend one knee and bring the heel toward your buttock, holding the ankle or the trouser leg with your hand. Keep the knees close together and the hips straight. You should feel the stretch at the front of the thigh. If bending the knee this far hurts, lie on your side and do the same movement with a towel or a belt around the ankle, so you can control the range.

2. Back of the thigh

Sit on the front edge of a stable chair. Straighten one leg in front of you with the heel on the floor and the toes pointing up. Keep your back straight and lean forward slowly from the hips until you feel a pull behind the thigh. Do not round your back and do not push the knee down. The back of the thigh often becomes tight with a lot of sitting, so this stretch is useful during the working day too.

3. Calf

Stand facing a wall and place both hands on it. Take a step back with one leg, keep it straight and press the heel into the floor. Bend the front knee slightly and move your hips toward the wall until you feel the stretch in the calf of the back leg. Tight calves can affect how the knee moves when you walk, which is why they often deserve attention. You can read more in our article on knee arthritis and calf pain.

4. Front of the hip

Stand in a small step position, with one foot in front of the other, and hold on to a chair if needed. Tighten your stomach and buttocks slightly and push the hips gently forward until you feel a stretch at the front of the hip of the back leg. Many people do this stretch kneeling, but a standing version is often more comfortable for sore knees. Tight hip flexors are common in people who sit a lot.

5. Outer hip and thigh

Stand sideways next to a wall and support yourself with one hand. Cross the leg that is closer to the wall behind the other leg and push the hip gently toward the wall. You should feel the stretch on the outer side of the hip and thigh. Keep the upper body upright and the movement small. If it is more comfortable, you can do a similar stretch sitting on a chair, with one ankle resting on the other knee.

When to be careful

• do not stretch a knee that is freshly injured, very swollen, red or hot,
• after an operation, ask your surgeon or physiotherapist which stretches are allowed and when,
• stop if a stretch causes sharp pain, tingling or numbness,
• if the knee stays stiff for a long time despite regular stretching, have it checked.

Stretching works best together with strengthening. Simple exercises for this are in our article on knee strengthening exercises at home, and a short morning routine is in morning knee stiffness.

Where a knee sleeve fits in

You do not need a knee sleeve for stretching, but many people like to wear one during the day. A soft sleeve keeps the knee pleasantly warm, which many find helpful on stiff mornings, and gives a sense of support on the walk that warms you up before stretching. It is thin enough not to get in the way of movement.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.