5 Daily Stretches to Reduce Knee Pain

Around one in five people¹ suffer from some form of knee pain or knee osteoarthritis in England. Knee pain may be caused by an underlying condition or is commonly caused by exercise. Your knee can take a lot of stress when exercising, which can make it hard to find stretches and exercises that won’t aggravate the condition further.  

We’ve put together five daily knee stretches that will strengthen your leg muscles, while also avoiding any unnecessary strain or impact on your kneecaps.

1. Static lunges

Knee lunges are a great way to strengthen your core and legs, but they can be tough on your knees. This static version of the lunge reduces movement so you reduce the impact on your joints.

  • Stand up, placing your right leg in front of your left.
  • Once your feet are planted, keep your back straight and put your hands on your hips.
  • Bend your back knee forward towards the ground.
  • Hold for a few seconds then return to a standing position.
  • Repeat with your other leg.

2. Lying down quad stretch

Tight quad muscles can cause uncomfortable pressure on your kneecap by rubbing at the joint. This quad stretch is perfect for those with knee pain. By lying on your side, you can stretch without putting any extra strain on your standing leg.

  • Lie down on your left side, with your arm bent, propping up your head. 
  • Once you’re comfortable, bend your right leg.
  • Use your other arm to pull your foot up towards your bottom.
  • If you need to, bend your other leg to keep yourself steady. 
  • Hold this pose for 30 seconds. 
  • Repeat with the other leg.

3. Bedside hamstring stretch

A tight hamstring or injury can be a common cause of knee pain as the hamstring tendons help the knee bend. This easy stretch is a great way to ensure you exercise your hamstrings at least twice a day.

  • Standing at the edge of your bed, place one leg across your mattress.
  • Keep your other leg straight, facing the bed.
  • Put your hands on your hips and bend forward from the hips, keeping your spine straight. 
  • Push as far as it is comfortable and hold for 30 seconds. 
  • Repeat with your other leg. 
  • Do before bed and when you wake up in the morning for maximum effect.

4. Lying down straight leg stretch

One way to avoid persistent knee injuries, from running and other activities, is to strengthen the muscles around it. These straight leg stretches will help strengthen your quads and hip muscles so your knee will be more resistant to injury. 

  • Lie down on your back with your legs out in front of you.
  • Bend your right leg with your foot facing forward.
  • Slowly lift your other leg towards the ceiling as far as it is comfortable. 
  • Hold for five seconds, then slowly drop to the floor again. 
  • Do this motion 10 times.
  • Repeat with your other leg.

5. Seated calf stretch

Stronger, more flexible calf muscles can help reduce knee pain and improve mobility. For a calf stretch that’s kinder to your knees, all you’ll need is a bathroom towel. 

  • Grab a towel and sit down on the floor. 
  • Bend your right leg.
  • Wrap the towel around your left foot and straighten your leg. 
  • Pull the towel until you feel resistance in your calf and hold it for 30 seconds. 
  • Repeat with your other leg.

While regular exercise will certainly help to strengthen your body and offer pain relief, sometimes it’s just not enough. If you’re suffering from chronic knee pain, BioWaveGO has been clinically proven to reduce pain, with one 30-minute treatment offering up to eight hours of relief from knee pain.


  1. https://www.nice.org.uk/guidance/cg177/resources/osteoarthritis-update-final-scope2#:~:text=In%20the%20UK%20approximately%208.5,is%20another%20common%20risk%20factor.