• Shruti GOCHHWAL

Can Glutes Stretches Help With My Knee Pain?

Knee Pain is a condition which can be long term and requires significant effort from the patient in terms of exercises and stretches for effective treatment. Treatment in the form of medication is not enough in itself and the physical rehabilitation is a must.

Glutes is a term used to refer to a group of muscles which are present in the buttocks. Glutes Stretches are specialized training regimes which stretch the glutes and provide relief from various conditions.

The answer to our question is Yes. Glute Stretches can help with knee pain. The glutes can be a contributing factor in knee pain because they have the ability to slightly alter the force distribution among both knees. This uneven force distribution can result in knee pain.

The idea behind glutes stretches is to relieve the pain by relaxing these muscles and relieving the stress on the knees. The following glutes stretches can help in treating knee pain:

Bridge Stretch

A person doing a bridge stretch

This image shows the position you have to reach and hold for a few seconds to help with knee pain, Credits: Freepik


This is one of the most effective techniques for stretching glutes. The unique formation of this exercise also ensures that there is no pressure on the knees. Many individuals who do this exercise have stated that it has helped them with knee pain.

This can be done through the following steps:

  1. Lie down on your back.

  2. Bend the knees.

  3. Ensure that the feet are touching the floor and are in a flat position.

  4. Keep your knees hip-width apart.

  5. Hold your ankles.

  6. Lift your body while keeping the head and feet on the ground.

  7. Hold this position when you are at the top.

  8. Bring yourself back down in a smooth motion.

Refer to the picture to understand the position better. Try holding the position 15-20 seconds in one go.

Squats Using a Chair

An illustration of chair squats

This illustration shows how to perform chair squats, Credits: Wikimedia commons


This stretch is a milder version of a normal squat. In this, the starting position is from a chair instead of standing.

To do this exercise follow these steps: 

  1. Sit on a flat chair without arms and place your feet on the ground.

  2. Hinge the hips and raise your torso upwards

  3. Hold the position for 5 seconds

  4. Follow the same trajectory and return to the sitting position

Do this in a set up of 10 chair squats once a day.

Deadlift

A deadlift is very good for your glutes and it has an added benefit for the knees. Through the deadlift, your knees stay in the same position and there is very less strain. Make sure you do not put extra pressure on your knees.

Donkey Kick Stretch

A woman performing donkey kicks

The band can be used to keep better balance, Credits: Flickr


This stretch is very effective because it targets the biggest muscle of the glutes. It is named such because it mimics the movement of the donkey.

It is an excellent choice for relieving knee pain as it uses the glutes without increasing pressure on the knees.

To do a donkey stretch follow these steps:

  1. Get on all fours while keeping your back straight.

  2. Use one leg at a time.

  3. While keeping the knee bent at a ninety-degree angle, lift the leg upwards.

  4. Your foot should rise above your back.

  5. Lift the leg backwards until your back begins to arch

  6. Bring the leg back down and repeat.

  7. Repeat with the other leg.

Perform this in sets of 10 for each leg.

Fire Hydrant Stretch

A person doing a fire hydrant stretch

Fire hydrant stretch helps in relieving knee pain, Credits: Flickr


A fire hydrant or quadruped hip abduction is an exercise which acts on the gluteus and helps in relieving different types of pain.

It is similar to a donkey kick in terms of positioning.

The steps for this are:

  1. Start by getting on your hands and knees

  2. Keep your knees bent at a ninety-degree angle throughout the exercise.

  3. Lift your leg and move it away from your body at a 45-degree angle.

  4. Follow the same trajectory and return your leg to the floor

Repeat with the other leg.

Be careful not to do any jerking movements with the leg.

Takeaway

If you are suffering from knee pain then trying these glutes stretched can turn out to be good for you. They have shown positive results in various people.

Before doing these exercises make sure your doctor has not asked you to rest your knee.

There are many other forms of treatment available to manage knee pain. Consult a doctor to chose treatments that are the most effective for you.

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