Stretching your knee may prevent injuries as well as reduce pain and inflammation, states the American Academy of Orthopaedic Surgeons. Using a gentle, steady technique rather than bouncing is most effective and will help you avoid muscle pulls. Holding each stretch for at least 10 seconds will give you the most benefit.
Considerations
According to SportsInjuryClinic.net, understanding the nature of your injury will help you determine if stretching is appropriate. Some types of injuries respond better to stretching than others. Stretches are helpful if you have an injury to your knee's supporting musculature such as a quadriceps or hamstring stain or tear. Inflammation of the patellar or illiotibial band tendons also respond well to stretching. Irritation around your kneecap may also improve with stretching exercises, as you improve general joint mobility.
Significance
Your quadriceps (front of thigh), hamstring (back of thigh) and gastrocnemius/ soleus (calf) muscles, are the muscles surrounding your knee joint. Tightness of these muscles creates stress to your knee joint.
Hip and gluteal muscles can also play a role in your knee pain. The band of muscle that runs from the outside of your hip to the outside of your knee, called the illiotibial band, may create friction and pain. Determining which structures are restricted will allow you to target the muscles needing work..
Quadriceps
Stretch your quadriceps by bending your knee as far as you can. Use your hand to pull your foot toward your buttocks. You can do this standing or lying on your stomach. You will feel the stretch along the front of your thigh.
Hamstring
Do hamstring stretches sitting on the floor or standing. Sit on the floor with the leg that you wish to stretch extended. Bend your other knee, placing your foot on the inside of your extended leg. Turn your upper body toward your straight leg and lean as far as you can while keeping your knee straight. To do while standing, place your heel in an elevated position, such as on the back of the couch. Lean your upper body toward that leg.
Gastrocnemius/soleus
Standing on a stair step, place the ball of on of your feet on the step, allowing your heel too drop over the edge. Keeping your knee straight, push your heel toward the floor. This stretches the gastrocnemius muscle. To stretch the soleus, which lies deeper in the calf, repeat the stretch with your knee bent. Repeat with the other foot.
Hip
Stand with your back to a wall and take two steps away. Turn so that your left shoulder faces the wall. Cross your right leg over your left and gently press your left hip toward the wall. Repeat on the opposite side.
Lie on your back and bend your right knee. Place your left ankle on your right knee. Reach between your legs and behind your knee with both hands and pull your leg toward you. Switch sides.
