{"id":45954,"date":"2025-04-03T16:07:03","date_gmt":"2025-04-03T23:07:03","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=45954"},"modified":"2025-04-03T16:08:00","modified_gmt":"2025-04-03T23:08:00","slug":"stretches-cyclists-knee","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/stretches-cyclists-knee\/","title":{"rendered":"Stretches and Exercises for Cyclist\u2019s Knee (Patellar Tendinitis)"},"content":{"rendered":"<p>This post presents targeted stretches and exercises you can do to cure or prevent cyclist&#8217;s knee (patellar tendinitis). This condition is an overuse injury that causes pain and inflammation in the patellar tendon\u2014the thick band of tissue that connects the kneecap (patella) to the shinbone (tibia). You can find more information in our other post, <a href=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/\">Four Steps to Prevent and Recover from Cyclist\u2019s Knee (Patellar Tendinitis).<\/a><\/p>\n<figure id=\"attachment_45418\" aria-describedby=\"caption-attachment-45418\" style=\"width: 386px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45418\" data-permalink=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/cyclists-knee\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?fit=386%2C467&amp;ssl=1\" data-orig-size=\"386,467\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cyclists knee\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?fit=248%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?fit=386%2C467&amp;ssl=1\" class=\"wp-image-45418 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg\" alt=\"Cyclist's knee is is an overuse injury that causes pain and inflammation in the patellar tendon\" width=\"386\" height=\"467\" \/><figcaption id=\"caption-attachment-45418\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45418\" data-permalink=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/cyclists-knee\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?fit=386%2C467&amp;ssl=1\" data-orig-size=\"386,467\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cyclists knee\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?fit=248%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?fit=386%2C467&amp;ssl=1\" class=\"wp-image-45418 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?resize=386%2C467&#038;ssl=1\" alt=\"Cyclist's knee is is an overuse injury that causes pain and inflammation in the patellar tendon\" width=\"386\" height=\"467\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?w=386&amp;ssl=1 386w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Cyclists-knee.jpg?resize=248%2C300&amp;ssl=1 248w\" sizes=\"(max-width: 386px) 100vw, 386px\" \/><\/noscript> Cyclist&#8217;s knee is is an overuse injury that causes pain and inflammation in the patellar tendon<\/figcaption><\/figure>\n<h2>Stretching Exercises for Cyclist\u2019s Knee ( (Daily, hold for 30 seconds each)<\/h2>\n<p><strong>Quadriceps Stretch<\/strong> \u2013 Stand on one leg and pull the opposite foot toward your glutes to stretch the front of your thigh.<\/p>\n<figure id=\"attachment_45878\" aria-describedby=\"caption-attachment-45878\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45878\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/quad-stretch-emily-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?fit=200%2C538&amp;ssl=1\" data-orig-size=\"200,538\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Quad stretch Emily (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Quadriceps stretch. Our thanks to our model, Emily Goodwill&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?fit=112%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?fit=200%2C538&amp;ssl=1\" class=\"size-full wp-image-45878 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg\" alt=\"\" width=\"200\" height=\"538\" \/><figcaption id=\"caption-attachment-45878\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45878\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/quad-stretch-emily-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?fit=200%2C538&amp;ssl=1\" data-orig-size=\"200,538\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Quad stretch Emily (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Quadriceps stretch. Our thanks to our model, Emily Goodwill&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?fit=112%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?fit=200%2C538&amp;ssl=1\" class=\"size-full wp-image-45878 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?resize=200%2C538&#038;ssl=1\" alt=\"\" width=\"200\" height=\"538\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?w=200&amp;ssl=1 200w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Quad-stretch-Emily-1.jpg?resize=112%2C300&amp;ssl=1 112w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/noscript> Quadriceps stretch. Our thanks to our model, Emily Goodwill<\/figcaption><\/figure>\n<p><strong>Hamstring Stretch<\/strong> \u2013 Sit with one leg extended and reach toward your toes. Helps counteract tight hamstrings that can affect knee mechanics. Regularly stretching your quads and hams will help to prevent a wide range of cycling complications. For a variation, see photo below.<\/p>\n<figure id=\"attachment_45945\" aria-describedby=\"caption-attachment-45945\" style=\"width: 375px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45945\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/emily-standing-hamstrings-stretch-copy\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?fit=375%2C324&amp;ssl=1\" data-orig-size=\"375,324\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Emily standing hamstrings stretch copy\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Another way to stretch your hamstrings is to stand up and put your foot on a chair or low table, then press gently down on the leg&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?fit=300%2C259&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?fit=375%2C324&amp;ssl=1\" class=\"size-full wp-image-45945 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg\" alt=\"Another way to stretch your hamstrings is to stand up and put your foot on a chair or low table, then press gently down on the leg\" width=\"375\" height=\"324\" \/><figcaption id=\"caption-attachment-45945\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45945\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/emily-standing-hamstrings-stretch-copy\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?fit=375%2C324&amp;ssl=1\" data-orig-size=\"375,324\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Emily standing hamstrings stretch copy\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Another way to stretch your hamstrings is to stand up and put your foot on a chair or low table, then press gently down on the leg&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?fit=300%2C259&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?fit=375%2C324&amp;ssl=1\" class=\"size-full wp-image-45945 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?resize=375%2C324&#038;ssl=1\" alt=\"Another way to stretch your hamstrings is to stand up and put your foot on a chair or low table, then press gently down on the leg\" width=\"375\" height=\"324\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?w=375&amp;ssl=1 375w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Emily-standing-hamstrings-stretch-copy.jpg?resize=300%2C259&amp;ssl=1 300w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/noscript> Another way to stretch your hamstrings is to stand up and put your foot on a chair or low table, then press gently down on the leg<\/figcaption><\/figure>\n<p><strong>Calf Stretch<\/strong> \u2013 Stand facing a wall, place one foot forward, and press into the wall to stretch the back leg. Tight calves can contribute to poor pedaling mechanics.<\/p>\n<figure id=\"attachment_45877\" aria-describedby=\"caption-attachment-45877\" style=\"width: 319px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45877\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/calf-stretch-emily-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?fit=319%2C737&amp;ssl=1\" data-orig-size=\"319,737\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"calf-stretch-emily (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Calf stretch. Tight calves can contribute to poor pedaling mechanics&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?fit=130%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?fit=319%2C737&amp;ssl=1\" class=\"size-full wp-image-45877 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg\" alt=\"Calf stretch. Tight calves can contribute to poor pedaling mechanics\" width=\"319\" height=\"737\" \/><figcaption id=\"caption-attachment-45877\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45877\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/calf-stretch-emily-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?fit=319%2C737&amp;ssl=1\" data-orig-size=\"319,737\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"calf-stretch-emily (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Calf stretch. Tight calves can contribute to poor pedaling mechanics&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?fit=130%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?fit=319%2C737&amp;ssl=1\" class=\"size-full wp-image-45877 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?resize=319%2C737&#038;ssl=1\" alt=\"Calf stretch. Tight calves can contribute to poor pedaling mechanics\" width=\"319\" height=\"737\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?w=319&amp;ssl=1 319w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/calf-stretch-emily-1.jpg?resize=130%2C300&amp;ssl=1 130w\" sizes=\"(max-width: 319px) 100vw, 319px\" \/><\/noscript> Calf stretch. Tight calves can contribute to poor pedaling mechanics<\/figcaption><\/figure>\n<p><strong>Hip Flexor Stretch<\/strong> (Lunge Stretch) \u2013 Kneel on one knee and push your hips forward slightly. This can also be done in a standing position. Cycling tightens hip flexors, which can pull on the knee. For an illustrated and detailed post that includes ways to stretch and strengthen your hip flexors, see <a href=\"https:\/\/averagejoecyclist.com\/exercises-and-stretches-for-piriformis-syndrome\/\">Exercises and Stretches for Piriformis Syndrome in Cyclists<\/a>.<\/p>\n<figure id=\"attachment_45875\" aria-describedby=\"caption-attachment-45875\" style=\"width: 375px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45875\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/hip-flexor-wendy-2-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?fit=375%2C366&amp;ssl=1\" data-orig-size=\"375,366\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Hip flexor Wendy 2 (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Hip Flexor Stretch. Our thanks to our model, fitness coach Wendy Orsten. The Hip Flexor Stretch (Lunge Stretch) stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?fit=300%2C293&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?fit=375%2C366&amp;ssl=1\" class=\"size-full wp-image-45875 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg\" alt=\"Hip Flexor Stretch. Our thanks to our model, fitness coach Wendy Orsten. The Hip Flexor Stretch (Lunge Stretch) stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility\" width=\"375\" height=\"366\" \/><figcaption id=\"caption-attachment-45875\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45875\" data-permalink=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/hip-flexor-wendy-2-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?fit=375%2C366&amp;ssl=1\" data-orig-size=\"375,366\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Hip flexor Wendy 2 (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Hip Flexor Stretch. Our thanks to our model, fitness coach Wendy Orsten. The Hip Flexor Stretch (Lunge Stretch) stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?fit=300%2C293&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?fit=375%2C366&amp;ssl=1\" class=\"size-full wp-image-45875 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?resize=375%2C366&#038;ssl=1\" alt=\"Hip Flexor Stretch. Our thanks to our model, fitness coach Wendy Orsten. The Hip Flexor Stretch (Lunge Stretch) stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility\" width=\"375\" height=\"366\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?w=375&amp;ssl=1 375w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/04\/Hip-flexor-Wendy-2-1.jpg?resize=300%2C293&amp;ssl=1 300w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/noscript> Hip Flexor Stretch (Lunge Stretch). Our thanks to our model, fitness coach Wendy Orsten. This stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility<\/figcaption><\/figure>\n\n<table id=\"tablepress-251\" class=\"tablepress tablepress-id-251\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Products We Recommend for Knee Pain<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_45233\" aria-describedby=\"caption-attachment-45233\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4k4AsPD\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-45233 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/hot-pad-for-periformis.jpg?resize=200%2C217&#038;ssl=1\" alt=\"Electric heating pad for pain relief. I have had mine for many years\" width=\"200\" height=\"217\" \/><\/a><figcaption id=\"caption-attachment-45233\" class=\"wp-caption-text\"><a href=\"https:\/\/amzn.to\/4k4AsPD\">Electric heating pad for pain relief and rehabilitation<\/a>. Around $20. I have had mine for many years<\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_45331\" aria-describedby=\"caption-attachment-45331\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XjaRZe\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-45331\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Therapearl-Ice-Pack-1.jpg?resize=200%2C139&#038;ssl=1\" alt=\"\" width=\"200\" height=\"139\" \/><\/a><figcaption id=\"caption-attachment-45331\" class=\"wp-caption-text\">I have used my Therapearl Ice Pack countless times for many years to treat a variety of cycling injuries. <a href=\"https:\/\/amzn.to\/3XjaRZe\" target=\"_blank\" rel=\"noopener\">Please click here for the current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-251 from cache -->\n<h2>Strengthening Exercises for Cyclist\u2019s Knee (3-4 times per week, 3 sets of 10-15 reps)<\/h2>\n<p><strong>Straight-Leg Raises<\/strong> \u2013 Lie down, keep one leg straight, and lift it while engaging the quadriceps. <strong>This builds knee stability without stressing the tendon<\/strong>.<\/p>\n<p><strong>Eccentric Squats (Slow Descents)<\/strong> \u2013 Slowly lower into a squat position, emphasizing <strong>a controlled descent<\/strong>. Eccentric training strengthens the patellar tendon.<\/p>\n<p><strong>Step-Downs<\/strong> \u2013 Stand on a low step and slowly lower one foot to the floor. Then raise it back up again. Repeat with the same foot for 10 reps, and then do the same with the other foot. <strong>Simulates the downward pedal stroke<\/strong> while building knee control.<\/p>\n<p><strong>Glute Bridges<\/strong> \u2013 Strengthen the <strong>glutes and hips<\/strong>, taking strain off the knee. Start flat on your back, then bend your knees, and then slowly raise your hips. Be sure to hold the position and squeeze your glutes for at least 5 seconds before slowly lowering back to the ground.<\/p>\n<p><img decoding=\"async\" data-attachment-id=\"45952\" data-permalink=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/glute-bridge-transparent-wendy\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?fit=375%2C193&amp;ssl=1\" data-orig-size=\"375,193\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Glute bridge transparent Wendy\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?fit=300%2C154&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?fit=375%2C193&amp;ssl=1\" class=\"aligncenter size-full wp-image-45952 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg\" alt=\"\" width=\"375\" height=\"193\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45952\" data-permalink=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/glute-bridge-transparent-wendy\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?fit=375%2C193&amp;ssl=1\" data-orig-size=\"375,193\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Glute bridge transparent Wendy\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?fit=300%2C154&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?fit=375%2C193&amp;ssl=1\" class=\"aligncenter size-full wp-image-45952 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?resize=375%2C193&#038;ssl=1\" alt=\"\" width=\"375\" height=\"193\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?w=375&amp;ssl=1 375w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Glute-bridge-transparent-Wendy.jpg?resize=300%2C154&amp;ssl=1 300w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/noscript><\/p>\n<p><strong>Calf Raises<\/strong> \u2013 Strengthens lower leg muscles for <strong>a more stable pedal stroke<\/strong>. Stand on one foot and raise your heel as high as possible. Then lower it to the ground, and repeat. Go slowly and steadily.<\/p>\n<h2>Bottom Line on Stretches and Exercises for Cyclist\u2019s Knee (Patellar Tendinitis)<\/h2>\n<p>These stretches and exercises are guaranteed to help with cyclist&#8217;s knee. And if you want to heal faster, or never develop this painful condition again, please check out our post, <a href=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/\">Four Steps to Prevent and Recover from Cyclist\u2019s Knee (Patellar Tendinitis)<\/a>. Good luck with staying pain-free!<\/p>\n<h2>Related Medical Posts for Cyclists<\/h2>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/does-exercise-help-with-fat-loss\/\">Exercise Doesn\u2019t Help with Fat Loss \u2013 A Myth that Needs to be Busted?<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/how-to-come-back-from-a-cycling-injury\/\">How to Come Back from a Cycling Injury<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/\">The Ultimate Guide to Stretches for Cyclists for Pain and Injury Prevention<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/\">Four Steps to Prevent and Recover from Cyclist\u2019s Knee (Patellar Tendinitis)<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/middle-back-pain-in-cyclists\/\">Middle Back Pain in Cyclists: Stretches and Exercises for Pain Relief<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/new-video-3-hip-stretches-to-cure-cycling-hip-pain\/\">Video: 3 Hip Stretches to Cure Cycling Hip Pain<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/patellar-tendinitis-cyclists-knee\/\">Four Steps to Prevent and Recover from Cyclist\u2019s Knee (Patellar Tendinitis)<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/modify-bike-thumb-arthritis\/\">How to Modify Your Bike to Cycle with Thumb Arthritis (CMC Arthritis) or De Quervain\u2019s Tenosynovitis<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\">Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/women-cyclists-saddle-soreness\/\">How Women Cyclists Can Prevent Saddle Soreness and Associated Issues<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/guide-prevent-cure-plantar-fasciitis\/\">3 Easy Tips for Preventing Plantar Fasciitis \u2013 and 5 Simple Exercises to Cure It<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/iliotibial-band-syndrome\/\">How to Prevent and Treat Iliotibial Band Syndrome (ITBS)<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\">Piriformis Syndrome in Cyclists \u2013 How to Prevent and Cure It<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/return-to-cycling-and-swimming-after-piriformis-syndrome\/\">Returning to Cycling and Swimming after Severe Piriformis Syndrome: A Step-by-Step Plan<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/guide-to-returning-to-cycling-after-piriformis-syndrome\/\">A Step-by-step Guide to Returning to Cycling After Severe Piriformis Syndrome<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/exercises-and-stretches-for-piriformis-syndrome\/\">Exercises and Stretches for Piriformis Syndrome in Cyclists<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/miraculous-cheap-cure-cycling-knee-pain-2\/\">How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cyclists-knee-replacement-surgery\/\">5 Doctor\u2019s Tips to Start Cycling Again after Knee Replacement Surgery<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/exercise-is-miracle-cure\/\">Science Shows that Exercise is a Miracle Cure and Protects You from Diseases<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-ways-to-prevent-cycling-knee-pain\/\">7 Ways to Prevent Cycling Knee Pain<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/3-exercises-to-cure-cycling-knee-pain\/\">Video: 3 Exercises for Cycling Knee Pain<\/a><\/p>\n<p>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/guide-prevent-cure-plantar-fasciitis\/\">3 Easy Tips for Preventing Plantar Fasciitis \u2013 and 5 Simple Exercises to Cure It<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This post presents targeted stretches and exercises you can do to cure or prevent cyclist&#8217;s knee (patellar tendinitis). This is a painful condition that can keep you off your bike for weeks or even months. Our post will help you get back on your bike as soon as possible.<\/p>\n","protected":false},"author":1,"featured_media":45956,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[406,1246],"tags":[],"class_list":{"0":"post-45954","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-and-health-cycling-and-fitness","8":"category-workouts-and-stretching-for-cyclists","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stretches and Exercises for Cyclist\u2019s Knee (Patellar Tendinitis) &#8226; 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