Non Weight Bearing Stretches for Knee Pain

Right Knee (Front View)

The Knee

Iliotibial Band

Did you know that the body’s largest joint is the knee? It is also one of the most commonly injured joints. Stretching before every workout helps prevent injury. Be sure to warm up before you begin stretching. I usually start off with 5-10 minutes on the bike or elliptical to warm up, then I will go into stretching. Follow workouts with a cool down by decreasing your speed, as well as any resistance you may be using, then finish with stretching.

Remember: 1. Warm Up 2. Stretch 3. Workout 4. Cool Down 5. Stretch


stretches for knees

(Ordered L-R starting at top).

Prone Quad Stretch

Laying on your stomach, bend one leg, reach for ankle and pull foot towards glutes (buttocks). Hold for 20 seconds. Repeat on other side.

Seated IT Band Stretch

Sitting upright, with both legs extended in front, cross left leg over right, planting foot on floor, cross right arm over left leg so that the arm is on the outside of the thigh, lightly press against the thigh and rotate your torso to the left. Hold for 20 seconds. Repeat on other side.

Laying Quad Stretch

Lay on side, bend the top leg, reach for the ankle, pull foot towards glutes (buttocks) being sure not to lift the knee up. Hold for 20 seconds. Repeat on other side.

Supine IT Band Stretch

Laying on back, lift right leg, cross left ankle on top of right thigh, and pull right knee in towards chest (holding onto the back of the knee or hamstrings). Hold for 20 seconds. Repeat on other side.

Happy stretching! 🙂

Safety Briefing


6 Replies to “Non Weight Bearing Stretches for Knee Pain”

  1. I tried all four this morning and it feels good. I had an OA, but was completely cured through stem cell treatment (special thanks to Dr Purita!). I am a runner and as much as possible, I want to keep my body in shape to avoid having problems with my joints again. Thanks for sharing this… my only question is, is good to try this on a daily basis? Thanks


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