Knee Arthritis: What is it, and what can I do?- 3 Vital Stretches. Part 2 of 4.

Welcome to part two of our knee arthritis segment! We will be covering three stretches to gain flexibility.

To view Knee Arthritis: What is it, and what can I do? 3 Starter Exercises for Knee Arthritis. Part 1 of 3. click the link.

Dr. Grace Walker, Physical and Occupational therapist, has helped countless patients with arthritis over the last 30 years. If you’ve been diagnosed with arthritis,  keep reading to find out some simple things you can do at home to relieve pain.

Here three stretches for increasing knee flexibility. Stretches might be uncomfortable but should never be painful. If pain occurs, schedule an evaluation with one of our professional physical therapists.

Male athlete lying on the ground and suffering a tibia fracture. Grabbing his painful leg with two hands.


  1. Seated leg cross stretch- targets the entire leg, especially the quadriceps.
  • Cross your ankles over while contracting the thighs.
  • Hold for 10-30 seconds.
  • Switch sides.
  • Repeat 4 times on each side.
  1. Quadriceps stretch– targets quadriceps.
  • Lie down on your stomach.
  • Place right forearm in front for support.
  • Bend your left knee and grab the ankle or shin with left hand.
  • Gently lift your knee off the floor until you feel a slight stretch.
  • Hold for a count of fire, repeating alternative sides a few times.
  • Switch sides.
  1. Hamstrings Stretch– targets hamstrings.
  • Lie down on your back with your legs extended.
  • Bend the right knee and grab the back of the thigh with both hands.
  • Gently pull the leg towards your chest.
  • Straighten this leg toward the ceiling, or as much as possible.
  • Repeat on both legs, 10 times each leg.

At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on  their knees, but also in the hips, ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call us at (710) 997-5518 if you would like to discuss out program in detail.

Check back in for our next installment! Knee Arthritis: 3 Low-Impact Knee Exercises. Part 3 of 4.