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How To Stretch Out Your Knee

How To Stretch Thigh Muscles

How to Stretch Out Your Knee

This article was co-authored by Eric Martinez. Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications.There are 9 references cited in this article, which can be found at the bottom of the page. This article has been viewed 71,354 times.

Its important to stretch out your quadricepsthe muscles located on the fronts of your thighsbefore you engage in any form of exercise that uses your legs. Also stretch the muscles of your inner thighsthe adductor musclesto prevent muscle pulls in your groin. Stretching your thigh muscles increases the amount of blood thats flowing into them and loosens up the muscle tissue, preventing strains or tears. Also be sure to stretch your thigh muscles if you received a leg injury and are supposed to stretch as part of a physical-therapy routine.

Deep Hip Flexor Stretch

Place 1 knee on the ground and the other knee flexed to 90 degrees. Keep your body upright with your shoulders in line with your hips. Gently lean forward whilst keeping you head up and feel for a stretch in your deep pelvis, hold for 3 seconds and then relax. Perform 10 repetitions either side, three times per day.

Best Stretches For Knee Pain

The following stretches target the hips and those other important muscles that are involved in supporting your knees.

No matter your workout routine of choice, these stretches will help keep the muscles limber, loose, and ready to do their jobwhich will better protect your knees from taking on too much impact and becoming strained.

If you tend to experience knee pain or discomfort, we suggest doing the following stretches every single day, plus after every time you work out. Hold each for 30 seconds to a minute, depending on how tight you are.

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How To Wear Knee Pads Correctly

While you are wearing your knee pad, you are safe from any hard impact. But if you are correctly wearing them, you are protected and at ease. Wearing your knee pads properly is not rocket science. But yes, if you will be careful about a few procedures, you can get better performance.

So make sure to try them while practice so you can understand their perfect adjustments. Trying a new one directly on the ground is not at all suggested.

Moreover, it is good to fix it according to the shape of your knee pads while wearing it. You make sure that your knee pad doesnt clasp behind your knee as that it gets excruciating if it remains in the condition for long.

Great Exercises To Strengthen Your Knees

Knee Rolling Spinal Stretch

Check out these 5 great exercises to strengthen your knees so you can enjoy your day-to-day activities with less pain, popping and stopping.

One of the best ways to develop stronger knees and ward off future injuries is to build strong, fluid and solid muscles around the knees and in your legs and core.

Strength and flexibility go hand-in-hand: a fluid muscle is a happy muscle. Knee exercises and stretches that promote both power and flexibility are of the greatest benefit. Knee strengthening exercises develop the muscles around the knee, but they can also cause the muscles to get tight, if not stretched properly. A tight muscle will constrict the knee joint and be more prone to injury. Stretching after knee strengthening exercise will alleviate muscle soreness and keep the muscles long and elastic.

Before embarking on any kind of training regimen, consulting with a certified physical therapist is a small investment that can pay huge dividends down the road. The expert advice of a trained professional, with no referral needed, can save you time, allow you to work more efficiently and guide you toward the best exercises for your own unique situation.

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Hamstring Curls Or Butt Kicks

  • You can either stand with your feet hip-width apart and hands on your hips or get into a table-top position on your knees.;
  • Hold onto the back of a chair for balance if you need to.;
  • Bend your knee and bring your foot back to your glute.;
  • Hold for five seconds.;
  • Switch legs and repeat.;
  • Complete three sets of 10 reps, four to five times a week. Add ankle weights when this exercise becomes easy. You can also use a weight machine at your local gym. Ask a fitness instructor there to help you use the machine properly.;

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    Leg To Chest Maneuver

    Loosen your contracted hamstrings by doing leg-to-chest stretches. Sit upright in a firm chair. Place both feet firmly on the floor. Slowly lift the leg with the contracted muscles off the floor. Bend your knee as you lift your leg toward your chest. Place your hands behind your knee to increase the stretch. Hold this stretch for five seconds. Slowly return your leg to the original position. Relax for 10 seconds. Repeat this exercise eight times.

    Lateral Hip And Thigh Stretch

    3 Best Stretches for Knee Pain – Ask Doctor Jo
  • Stand upright with feet flat on the floor.
  • Cross the left leg in front of the right foot.
  • Keeping both feet flat on the floor, lean to the left by bending at the waist and pushing out the right hip.
  • People should be able to feel a gentle stretch in the outer right hip.
  • Hold for 1520 seconds, and repeat the whole exercise 35 times.
  • Repeat with the opposite leg.
  • The Arthritis Foundation recommend the following exercises and stretches for managing osteoarthritis knee pain. These exercises might help strengthen the quadriceps, hamstrings, and buttocks to support the knee joint.

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    Try These 10 Knee Stretches

    Although these stretches dont require much effort, they will provide a well-rounded routine. Consult with a medical professional if you have pain. A physical therapist can demonstrate how to best stretch the muscles around the knees and provide any modifications you need for your health conditions. This can help you prevent injury and maintain full functional mobility of the knee.

    You should stop the stretch if you feel any pain. You should only feel a deep stretch in each of the following:

  • Face a wall about two feet away.
  • Extend your arms to shoulder height and place your hands on the wall.
  • Step the left leg forward and slightly bend the left knee. Keep your right leg straight.
  • Move your body into the stretch. You should keep your hands on the wall for balance.
  • Push down on the right foot as you lean into the stretch. You should feel the stretch in your right leg.
  • Hold this for 30 seconds.
  • Switch legs and repeat. If you feel comfortable, you can stand further away from the wall for a deeper stretch when you repeat.
  • What Not To Do

    • Do not let the back arch during the exercise.
    • Do not jerk or bounce the leg or lift it above the knee on the bent leg.
    • People who have osteoporosis or a back compression fracture should not perform this exercise.

    Muscles involved: Hamstrings and gluteal muscles.

  • Stand straight with the knees only 12 inches apart. Hold on to a stable chair, the countertop, or another object for balance.
  • Slowly bend one knee behind the body, lifting the heel off the floor while keeping the thighs aligned. Continue to lift the heel in a smooth motion until the knee bend reaches a 90-degree angle. Keep the straight leg slightly bent to avoid locking it.
  • Hold the bent leg up for 5 seconds and then slowly lower it to the floor.
  • Repeat two more times with the same leg.
  • Switch sides and repeat.
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    Common Causes Of Knee Pain

    If you are experiencing knee pain, there are generally two reasons according to the Mayo Clinic: Either you have a medical condition or an injury. Medical conditions include gout, arthritis, or an infection. Whereas an injury might be a ruptured ligament, a fracture, or torn cartilage.

    The most common causes of knee pain are age-related, and these tend to be from repeated stress on the knee or an injury.;Morris also says that females tend to have more issues with their knees than males because they have a wider pelvis and looser connective tissue, which as you age can lead to knee pain. Morris says that you might also experience more issues with your joints as you age because the fluid that lubricates them decreases, which leads to more joint pain.;;

    Athletes are at risk for knee pain, too. A 2014 analysis of 440 patients at the Knee Outpatient Clinics of a Sports Trauma Center found that the complete ACL rupture in the knee was the most common injury seen in volleyball, basketball, and football players. The researchers also found the second most common knee injury in athletes is the meniscal injury in runners.;

    How To Tell If You Strained Your Knee

    1 Tip for Better Knee Stretches PREVIEW

    Last Updated: August 13, 2020ReferencesApproved

    This article was co-authored by Jonathan Frank, MD. Dr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Frank’s practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards.There are 16 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 98% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 54,091 times.

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    Forward Fold With Crossed Legs

    Start in a standing position with your feet together. Cross your right leg over your left leg, setting your right foot down to the outside of your left foot. Reach down toward your left foot and breathe deeply. Hold for 30 seconds as the muscle releases.

    Do the same with the opposite foot. Repeat five times.

    How To Do The Couch Stretch:

    So, before we go deep into the benefits of the Couch Stretch, lets go through how to do it.

    The basics of the Couch Stretch are pretty simple. All you need is a chair, seat, bench, or couch and youre good to go. If you struggle with putting pressure on your knees, feel free to add a cushion or pillow to make it easier.

    As per the instructions below, the key to a good Couch Stretch is as follows:

    Time needed:;8 minutes.

    How to do the Couch Stretch:

  • Positioning

    Place your knee into the back corner of a chair, with your shin vertical against the backrest. Have your other foot on the ground at a comfortable distance in front of you.

  • Part 1

    Keeping your back straight, lean forward, squeeze your glutes and press your hip to the ground. You should feel a stretch in the muscles at the front of your hip. Hold for 2 minutes.

  • Part 2

    Maintaining a straight back, bring your trunk more upright and your bottom back towards your back foot. Take care to extend through your hip and not your back. You should feel this stretch more through the muscles of your thigh. Hold for 2 minutes.

  • Muscle Tensing

    While maintaining the positions from parts one and two, intermittently tense the area that feels tight for 5-10 seconds, before relaxing and pushing further into the stretch. This will help make immediate changes to your tissue flexibility.

  • Dont Forget to Breathe

    The couch stretch can be challenging initially, so make sure you breathe comfortably, slowly, and deeply throughout.

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    How To Relieve Knee Pain Through Stretches And Exercises You Can Do At Home

    Your knees are two of the largest, most heavily used joints in your body. It’s no wonder, then, that knee pain is both pretty common and pretty hard to ignore.

    “In many cases, knee pain can be treated at home via stretching and strengthening exercises,” says Dr. Kenneth Brooks, orthopedic surgeon specializing in knee surgery at Houston Methodist. “However, some types of knee pain can also be the result of a serious injury that requires evaluation and treatment by a specialist.”

    Whether your knee pain is due to aging, overuse, muscle tightness or muscle weakness, Dr. Brooks is here to help you understand how to alleviate your pain, as well as the signs indicating that it may be a sign of serious injury.

    What Causes It Band Syndrome

    Ways to Stretch With a Hyperextended Knee

    An anatomy and physiology lesson seems in order to better understand IT band syndrome.

    As you bend and extend your leg, the IT band glides over your upper thigh bone and top of the tibia . Repeating the motion over and over again slowly works to tighten your IT band, explains Krampf.

    As the tissue grows more taught, friction develops as it begins to rub over your bony infrastructure. That rubbing leads to irritation and inflammation that can reveal itself as an intense and persistent pain in your knee or hip.

    Many include IT band syndrome as a cause of runners knee given how often it slows those who pound out miles. Its also common among cyclists and weight lifters .

    Its not just athletes seeking answers for IT band syndrome, though: The injury also has been connected to wearing high heels and even sitting at a desk with your knees bent for hours at a time.

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    Strengthening Exercises For Knee Pain

    “If someone already has knee pain, then certain exercises can be painful,” says Morris. She cites full squats and lunges, particularly when using dumbbells, as potential pain points for someone with pre-existing knee pain.

    Here are some other strengthening exercises if you suffer from knee pain, according to the American Academy of Orthopaedic Surgeons:

    Exercise 1 A Stretch For The Back Of Your Knee

    The equipment you need for the first of these knee pain stretches is a stable upright chair and our Knee Hero. But if you dont yet have a Knee Saver, you can still use a book, a footstool, or even a stair-step instead something at a height which will allow your heels to hang down.

    Holding on to the back of the chair with both arms, step on the Knee Hero with both your feet in parallel. At this point, its important to add you should use as many wedges as you need to achieve a height where you can feel a slight stretch in your calf muscles.

    Now hold the chair and lean forward far enough to produce a really significant stretch in your calves. In addition, you also need to arch your back but without changing the angle of your buttocks, or allowing them to retreat backwards and out of the stretch.

    With your back still arched, lower your upper body down slowly towards the chair. You should now feel a stretch reaching all the way down the back of your legs. This should feel most pronounced at the back of your knees and what that means is that your knee joint has now loosened up.

    Lean down more and more, and then push the tips of your feet into the wedge. Really hard and then release that pressure. Now, with your knees locked, slide down more and really stretch.

    Finally, slowly bring your body back up again until youre once more in an upright standing position. You have now completed the first of these two knee pain stretches.

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    Benefits Of Knee Strengthening Exercises

    The Arthritis Foundation state that exercise may be the most effective way to treat osteoarthritis without surgery, while the American Academy of Orthopaedic Surgeons note that strong and flexible muscles can keep knees healthy and prevent injury.

    Knee strengthening exercises do not affect the knee joint directly, but they strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This support may alleviate pressure and strain on these joints, which can relieve pain and help a person be more active.

    The following exercises can help strengthen the muscles surrounding the knee. If a person experiences pain during these exercises, they should stop doing them and speak to a doctor. Anyone with severe knee pain should consult a doctor before trying to exercise.

    It is best to warm up with light exercise before starting any knee strengthening exercises. Examples of gentle exercise include walking, cycling, and using an elliptical machine, all of which put minimal stress on the knees. This activity will help increase blood flow to the muscles and allow them to be more flexible.

    Muscles involved: Quadriceps and abdominal muscles.

  • Lie down on the floor with the back flat. Use a yoga mat, folded blanket, or exercise mat for comfort on a hard floor.
  • Keep the left leg straight and bend the right leg slightly at the knee, bringing the foot closer to the body.
  • Hold the left leg up for 5 seconds.
  • Repeat two more times with the same leg.

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