We do a lot of running in everyday life. We run errands, run the kids to and from soccer practice and even hit the ground running. With all of that everyday running, we should be good to our knees so they in turn let us keep up with the daily rat race.
Hamstring Stretch
Your hamstrings, which start at the buttocks and attach behind the knees, are responsible for actions both at the knee and hip. Tightness in your hamstrings can prevent flexibility, especially at the knee. To perform a hamstring stretch, lie flat on your back on a firm surface. Hold the ends of a sheet or towel in both hands and place one foot in the middle. Keep your knee straight and gently bring your leg up until you feel a slight stretch in the back of your thigh and possibly behind your knee. Hold for 10 seconds and gently lower. Do two to three times on each side.
Calf Stretch
Your calf muscles, starting at the knee and attaching at the bottom of the heel with the Achilles tendon, are responsible for actions at the knees and the ankles. Tightness here can result in leg cramps and decrease knee flexibility. To perform a calf stretch, sit comfortably with at least one leg straight out in front of you. Hold both ends of the towel or sheet in your hands and place the foot of the straight leg in the middle. Keeping your leg straight, gently pull back on your foot until you feel a slight pull in your calf. Hold for 10 seconds and gently release. Do two to three times on each side.
Seated Knee Extension
This exercise stretches the front of your thighs, or quad muscles. Sit in a chair with both feet on the ground. From the seated position, full straighten one knee and then lower it to the ground. Repeat 10 times on each leg.
Standing Knee Flexion
This exercise is for the back of your thighs (hamstring muscles). Stand facing a wall with both hands on it for safety. While keeping your knees together, bend one knee up as you bring your foot to your buttocks. Repeat 10 times on each leg.
Caution
As with any exercise program, first consult your doctor before beginning any regimen. Any pain or trouble you are having with your knees should be discussed with him. These exercises are designed to be preventive and not to replace medical treatment of painful knees.
References
- "Clinical Kinesiology"; Lynn S.Lippert; 2000
- "Therapeutic Exercise Foundation and Techniques"; Carolyn Kisner and Lynn Allen Colby; 1996
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