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Knee Pain Relief: Stretch & Squat Fix

Learn the best stretch for knee pain and how to fix squat discomfort!

🎯 Main Takeaway

Proper stretching helps keep the muscles around the knee supple, reducing the risk of sprains, strains, and injuries. Key stretches target the hamstrings, quadriceps, groin, and shins, ensuring better mobility and stability for pain relief. Always warm up before stretching and include both pre- and post-activity stretches to maintain flexibility and prevent knee pain.

We prescribe stretching throughout the patient journey - from diagnosis through maintenance and all points in between. If we use your body’s own cells - PRP (platelet rich plasma) or BMAC (bone marrow derived mesenchymal stem cells) to reduce pain and inflammation and increases function, stretching is a big part of that and will be discussed at several points in your treatment protocol.

🤔 Did You Know?

🔹 Tight muscles can pull on your knee joint, increasing stress and leading to pain—regular stretching helps prevent this!

🔹 Your knee pain might not actually start in your knee—weak quads, tight hamstrings, or imbalanced hip muscles can all contribute to discomfort.

🔹 Stretching isn’t just for recovery! Doing it before and after activity improves flexibility, reduces injury risk, and keeps your joints healthy.

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Knee pain during squats can result from various factors, including muscle imbalances, joint misalignment, or improper form. Identifying the location of the pain—whether in the front, back, inside, or outside of the knee—can help pinpoint the cause. Proper stretching, strengthening, and maintaining good squat form are essential for pain prevention and long-term joint health.

📍 Pain Location Matters! The cause of knee pain can vary:

• Back of the knee → Hamstring/glute tightness or bursa irritation

• Outside of the knee → IT band tightness, common in runners

• Inside of the knee → Issues with ligaments, meniscus, or quadriceps

• Front of the knee → Patellofemoral syndrome, "jumper’s knee," or improper tracking of the kneecap

🏃‍♂️ Movement Is Medicine – Squatting is essential for daily life, and avoiding it due to pain can lead to further weakness and mobility issues. "Motion is lotion"—staying active keeps the joints lubricated and functional.

🏋️‍♂️ Form & Balance Are Key – Proper squat form prevents excessive stress on the knees. Keep feet shoulder-width apart, sit back as if lowering into a chair, and avoid pushing knees too far forward. Holding onto a support can help with balance.

🧘‍♂️ Muscle Strength & Flexibility Matter – Weak or tight glutes, hamstrings, quadriceps, and even ankle instability can lead to poor squat mechanics and knee pain. Strengthening and stretching these areas can improve squat function and reduce pain.

🛡️ Prevention & Solutions – Regular stretching, strengthening exercises, and proper form correction can reduce knee pain and prevent future issues. We address lingering issues from an acute injury or from chronic osteoarthritis using your own PRP* (platelet rich plasma) and BMAC* (bone marrow derived mesenchymal stem cells).

*NOT ALL PRP or BMAC IS CREATED EQUAL! Stay tuned for our next issues where we dive deep into what makes “real” PRP and BMAC and what questions to ask

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