How to Stretch the Knee for Knee Arthritis

Today I will show you how to stretch your knee for knee arthritis. If you have knee arthritis, you would experience knee stiffness. To decrease knee stiffness, the most effective way is stretching. I will show you three stretching techniques for both quadriceps and hamstrings. Why you should stretch the hamstrings: tight hamstrings could potentially contribute to difficulty straightening the knee. Why you should stretch quadriceps: tight quads could potentially contribute to difficulty bending the knee.

First stretching technique is the dynamic stretch. This stretch is best used for warming up the muscles and joints. It is a quick stretch and release. The second stretch is the static stretch. This stretch is more effective in increasing muscle and joint flexibility than the dynamic stretch. The third stretch is the hold relax stretch. It is also known as PNF stretch. This stretch is the most effective in increasing knee range of motion and flexibility. It is also the most complicated to learn and perform. Contract Relax Stretch Instruction for Hamstrings: Starting position: Long sitting on the floor or on a chair/bench. First, stretch the knee straight as far as you can with minimal discomfort. Make sure you feel a strong stretch and at least some discomfort or pain (minimal pain). Hold that position. Don't release the tension in the stretch and don't go any farther into pain. Hold phase: push the heel down into the chair or the floor for 3-4 second count. Relax the pressure under the heel for a second without the pressure under the knee or changing the knee position. Push the heel down again for another 3-4 second count. Relax the pressure under the heel for a second. Push the heel down again for 3-4 count. Relax the pressure under the heel for a second. Push the heel down again for 3-4 second count. Relax the heel pressure. Relax Phase: Take a deep breath. Inhale. Exhale. As you exhale, push the knee a little bit more into the hamstring stretch. Repeat the Hold Phase and Relax phase for another 3 times. Contract Relax Stretch Instruction for Quadriceps: Starting Position: prone with stretching strap around ankle, the stretch is pulled over the shoulder. First, stretch and bend the knee as far as you can with minimal discomfort. Make sure you feel a strong stretch and at least some discomfort or pain (minimal pain). Hold that position. Don't release the tension in the stretch and don't go any farther into pain. Hold phase: push the ankle away from your body, into the stretching strap, for 3-4 second count. Relax the pressure against the strap for a second without releasing the tension in the stretching strap or changing the knee position. Push the ankle into the strap again for another 3-4 second count. Relax the pressure at the ankle for a second. Push the ankle into the strap again for 3-4 count. Relax the pressure at the ankle for a second. Push the ankle into the strap again for 3-4 second count. Relax the ankle. Repeat the Hold Phase and Relax phase for another 3 times. All footages used in this video are either original or obtained via Storyblocks. Disclaimer: Please consult your local doctor or physical therapist before attempting these exercises. These exercises are specific to my needs and are what work for me. You are responsible for any injury that might occur while attempting these exercises. Tips for knee arthritis flare ups: Consult with a local physical therapist. Your physical therapist could teach you which exercise is appropriate for you and customize a program for you. Please know that a good therapy program doesn’t just include strengthening. it also includes stretching, manual therapy, and pain control. If your knee is flared up, ice the knee to decrease inflammation. Make sure there is a layer of clothing between the ice pack and your skin so you don’t get frost bite. After doing knee exercises, if there is any pain, ice the knee again. Make sure there is a layer of clothing between the ice pack and your skin so you don’t get frost bite. It is a good idea to massage the knee before you stretch it. Massaging the muscles around the knee helps to relax the muscles and warm up the muscles and the joint by increasing blood flow to them.