Stretching before and after running or playing sports can help prevent a knee injury. You may experience pain in your knee during or after exercising as a result of strain or from overuse. Family Doctor advises you to perform each stretch until you can feel the tension and to avoid bouncing during the stretch.
Cause
Knee injury can be the result of repetitive strain to the iotibial band, a ligament extending from the hips, along the outside of the knee, to your foot. You can feel the iliotibial band tighten and contract around your knee as you exercise, according to All About Running.
Quadriceps Stretch
Stand straight and bend your right leg behind you. Grasp and pull your right foot with your right hand until the heel touches your buttocks. Maintain the stretch for between 10 and 15 seconds, and repeat the stretch 6 to 8 times, according to Family Doctor. Repeat the stretch with your left leg. This stretch can help ease pain from iliotibial band syndrome and patellar tendinitis.
Standing Stretch for the Knee
Stand up and place your left hand flat on your left hip and your right hand flat on top of your left hand. Keeping your legs straight, bend your upper body to the right at a 45-degree angle, from the waist. You will feel the stretch along your iotibial band beginning at the left side of your waist down to the area just below your left knee. Repeat the stretch with your hands over your right hip, bending your upper body to the left.
Hamstring Stretch
Sit on the floor with your right leg straight ahead of you and your left leg bent. Lean forward at the waist, keeping your back straight. You will feel the tension of the stretch along the bottom of your thigh. Hold the stretch for between 10 and 15 seconds and repeat 6 to 8 times, according to Family Doctor. The website reports that the stretch can help ease pain around your kneecap if you suffer from patellar tendinitis. Repeat the stretch with your left leg straight ahead of you and your right knee bent.
Knee Stretch
Lie on your back and bend your right leg over your left leg so your right foot touches your left knee. Pull your right knee using your left hand until you feel the stretch in your hips, according to All About Running. Release your right knee. Place your right hand on the opposite side of your knee, and push your knee against your hand until you feel the stretch in your hips. In other words, you will push your knee in the direction opposite to that in the first part of the exercise. Repeat this stretch, pulling and pushing your right knee farther each time, then perform the stretch with your left leg over your right leg.
