Knee Arthritis: Stretches You Can Do in 5 Minutes for Relief

• Quadriceps stretch: This stretch targets the quadriceps, which is the muscle at the front of your thigh. To do this stretch, stand next to a wall or chair for support. Bend one knee and bring your heel up towards your glutes. Hold for 30 seconds, then repeat on the other side.Quadriceps stretch
• Hamstring stretch: This stretch targets the hamstrings, which are the muscles at the back of your thigh. To do this stretch, sit on the floor with your legs extended in front of you. Reach for your toes and hold for 30 seconds.Hamstring stretch
• Calf stretch: This stretch targets the calves, which are the muscles at the back of your lower leg. To do this stretch, stand facing a wall with your hands shoulder-width apart. Step one foot back and place your heel on the floor. Keeping your front leg straight, lean forward until you feel a stretch in your calf. Hold for 30 seconds, then repeat on the other side. Calf stretch
• IT band stretch: This stretch targets the iliotibial band (IT band), which is a thick band of tissue that runs along the outside of your thigh. To do this stretch, cross one leg over the other and sit on the floor. Lean forward until you feel a stretch in your IT band. Hold for 30 seconds, then repeat on the other side.IT band stretch
• Butterfly stretch: This stretch targets the inner thighs. To do this stretch, sit on the floor with the soles of your feet together and your knees bent out to the sides. Lean forward until you feel a stretch in your inner thighs. Hold for 30 seconds.Butterfly stretch

It is important to warm up before doing any stretches and to cool down afterwards. You should also avoid bouncing or stretching to the point of pain. If you feel any pain, stop the stretch immediately.

If you are not sure which stretches are right for you, talk to your doctor or a physical therapist. They can help you create a stretching program that is safe and effective for you.