5 Knee Stretches to Reduce Arthritis Pain

[KeithD]

Here are 5 knee stretches that may help reduce arthritis pain:

1. Hamstring stretch: Sit on the floor with one leg extended straight in front of you and the other bent with the foot flat on the ground. Reach forward towards the toes of the extended leg.
   
2. Quad stretch: Stand with your feet hip-width apart and hold onto a chair or wall for balance. Bend one knee and bring your heel towards your buttocks, holding onto the ankle with the same side hand.
   
3. Calf stretch: Stand facing a wall and place both hands against it. Step back with one leg, keeping the heel on the ground and the other foot in front.
   
4. IT band stretch: Lie on one side with your legs straight and the bottom leg slightly in front of the top leg. Cross the top foot over the bottom knee and gently push down on the knee to stretch the IT band.
   
5. Patella mobilizations: Sit with your knees bent and feet flat on the floor. Gently move your knee cap from side to side, then up and down.