Have Knee Pain When Straightening Your Leg? Here’s How to Feel Better

Do you experience stiffness or knee pain when straightening your leg after a long time of being in the same position? For example, when you stand up from your desk, or hop off the couch to walk to the kitchen. 

There are many reasons why you may notice knee pain when straightening your leg. But most of them are harmless and can be resolved with some simple exercises and lifestyle strategies, reassures Nikki Bond, PT, DPT, a physical therapist at Hinge Health.

Read on to find out why you may experience knee pain when straightening your leg and how to relieve it, especially with strengthening and stretching exercises recommended by Hinge Health physical therapists. 

Why Does My Knee Hurt When I Straighten My Leg?

There are many reasons why you may not be able to fully extend your knee without feeling some pain. Here are some common culprits. 

• Tight muscles. “Both your hamstring and calf muscles cross at the back of your knee, so if they are tight, you may notice pain because you have to stretch them out as you straighten your leg,” explains Dr. Bond.

• Muscle imbalances. If your quadricep muscle at the front of your thigh is stronger than your hamstring muscle at the back, it can change knee alignment that leads to pain when you straighten your leg, says Dr. Bond. The same is true if you have a tight iliotibial band, which is the band of connective tissue that runs along the outside of your thigh.

• Patellar tendonitis. Your patellar tendon attaches your kneecap to the top of your shin bone. If it becomes inflamed, you may notice knee pain when you try to straighten your leg, since the tendon shortens with this motion.

• Meniscus tears. Each knee has two menisci that sit between the thigh bone and shin bone and act as shock absorbers. Your menisci transmit the load of your weight evenly across your knee joint, so if they are injured, it can make straightening your knee uncomfortable. You may notice this even after a meniscus tear has healed.  

• Knee osteoarthritis. Almost a quarter of people over the age of 40 have knee osteoarthritis, a condition where the cartilage that surrounds the joint changes. When you have knee osteoarthritis, your knee can stiffen up and even swell, which makes it more of a challenge to straighten your leg, says Dr. Bond.

• Baker’s cyst. This is a fluid-filled growth behind the knee that may occur from osteoarthritis or a knee injury, explains Dr. Bond. It can lead to knee pain and swelling that makes it harder to straighten your leg.

No matter what’s causing you to have knee pain when straightening your leg, there’s one important thing to keep in mind: The pain you're feeling should improve with targeted exercises, stresses Dr. Bond.

When it comes to relieving knee pain when straightening your leg, it helps to strengthen and stretch all the structures up and down your leg, from your hips to your ankles. They all work together to take pressure off your knee for better mobility and stability. The above exercises recommended by Hinge Health physical therapists are a great place to start. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatment Options for Knee Pain When Straightening Leg

The good news is that there’s a lot you can do to help control knee pain when you straighten your leg or experience stiffness when you extend your knee. Most common knee injuries can be resolved with conservative, at-home treatments, including:  

• Physical therapy. A physical therapist (PT) can help pinpoint the cause of your knee pain and create an exercise program to help reduce discomfort and improve range of motion and stability. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Strengthening and stretching exercises. This goes beyond traditional knee strengthening exercises, says Dr. Bond. “Outer hip strengthening is very important, because the glutes, or butt muscles, help stabilize the knee joint,” she explains. Another must is stretches for the hip flexors, hamstrings, and calves. “We spend so much time sitting that most of us have tight leg muscles because sitting puts our hamstrings and hip flexors in a shortened position,” Dr. Bond adds. A good place to start is with some of the exercises listed above.

• Movement breaks. When you move around, you bathe your knee joint in synovial fluid, which is the thick fluid that cushions your bones and prevents friction. “It may seem counterintuitive, because it may hurt your knee to stand up, but over time, movement will make your knee feel better,” explains Dr. Bond.

• Moist heat. This increases blood flow to the area, which reduces stiffness and makes it easier for you to straighten your leg without pain.

• Stay at a healthy weight. That’s different for everyone, but a healthy weight for you will reduce extra pressure on your knees. Research shows that for every pound you lose, you lower the pressure on your knee joint by four pounds.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for knee pain that occurs when straightening your leg. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Knee braces. If you are in so much pain that it hurts to move, you may want to use a knee brace for a short period of time, advises Dr. Bond. There are two types of braces available: Unloader braces that shift weight away from the affected part of your knee, and support braces that help support your entire knee. Talk to a physical therapist about which one may be right for you. Just remember to prioritize exercise outside of the brace so all your leg muscles can get stronger.

Tips to Prevent Knee Pain When Straightening Leg

Even with previous knee injuries, knee pain isn’t inevitable. There’s a lot you can do to prevent it from coming back. The following tips are recommended by Hinge Health physical therapists to prevent knee pain that occurs when straightening your leg. 

• Stay active. “Don’t immediately assume you need to alter activity if you have knee pain when straightening your leg,” stresses Dr. Bond. Keep doing what you enjoy but add the strengthening and stretching exercises mentioned above into your routine. The more active you are, the better it’ll be for your knee pain in the long run. 

• Cross train. “Many people have one activity that they like, such as walking, running, or biking, but that uses the same front-to-back plane of movement,” explains Dr. Bond. Don’t forget to switch it up. This can be as simple as walking or jogging side to side, or doing exercises like side planks, lateral toe taps, or lateral step ups and step downs. Another good option, adds Dr. Bond, is yoga. Research shows it can significantly reduce knee pain and stiffness.

• Prioritize a healthy diet. A 2019 study published in the journal Clinical Nutrition found that people with knee arthritis who followed a Mediterranean-style diet reported less pain and stiffness than those who didn’t. “This way of eating has been shown to lower inflammation in the body, which may be associated with knee pain,” explains Dr. Bond.

• Sleep strategically. If you find that you experience knee pain when you straighten your leg first thing in the morning, see if placing a small pillow or folded blanket under your knee if you’re a back sleeper helps to relieve it. If you’re a side sleeper, try sleeping with a pillow between your knees, advises Dr. Bond. 

PT Tip: Do a Chair Scoot

If you find that standing up from your chair causes knee pain, Dr. Bond recommends that you scoot to the edge of your chair first, then lean forward so that your nose is over your toes, and push through your heels to stand up. “This will maximize glute activation, so you use those muscles instead of your quads to help you stand, which can help relieve knee pain when straightening your leg,” she explains.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Beutler, A., & Fields, K. B. (2023, March 28). Approach to the adult with knee pain likely of musculoskeletal origin. UpToDate. https://www.uptodate.com/contents/approach-to-the-adult-with-knee-pain-likely-of-musculoskeletal-origin

2. Deepeshwar, S., Tanwar, M., Kavuri, V., & Budhi, R. B. (2018). Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Frontiers in Psychiatry, 9. doi:10.3389/fpsyt.2018.00180

3. Husen, M., Kennedy, N. I., Till, S. E., Reinholz, A. K., Stuart, M. J., Krych, A. J., & Daniël B.F. Saris. (2022). Benefits of Meniscal Repair in Selected Patients Aged 60 Years and Older. Orthopaedic Journal of Sports Medicine, 10(9), 232596712211174-232596712211174. doi:10.1177/23259671221117491

4. Messier, S. P., Gutekunst, D. J., Davis, C., & DeVita, P. (2005). Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis & Rheumatism, 52(7), 2026–2032. doi:10.1002/art.21139

5. Veronese, N., Koyanagi, A., Stubbs, B., Cooper, C., Guglielmi, G., Rizzoli, R., Punzi, L., Rogoli, D., Caruso, M. G., Rotolo, O., Notarnicola, M., Al-Daghri, N., Smith, L., Reginster, J.-Y., & Maggi, S. (2019). Mediterranean diet and knee osteoarthritis outcomes: A longitudinal cohort study. Clinical Nutrition, 38(6), 2735–2739. doi:10.1016/j.clnu.2018.11.032