Gentle stretching eases stiffness in joints and muscles and increases flexibility and range of motion. Stretching increases blood flow to that area of the body. The National Institute of Occupational Safety and Health recommends stretching the muscles and ligaments of the quadriceps, hamstrings and calf muscles that surround and support your knee as a way to decrease your chances of injuring your knee.
Precautions
Never stretch to the point of pain. Don't bounce as you stretch or try to force your body to move in a way that isn't comfortable. Hold the stretches for 10 to 30 seconds each.
Calf Stretches
The calf muscles, known as gastrocnemius and soleus, run from the behind the knee to the ankle. To stretch the upper calf, stand an arm's length away from the wall. Raise both hands in front of you and press your palms against the wall. Slide one leg back and one leg forward. Bend the forward leg slightly and keep the back leg straight. Lean into the wall. You should feel a stretch at the back of your calf. Hold for 10 to 30 seconds, straighten, then repeat, sliding the other leg back and the leg you just stretched forward. To stretch the lower calf, do the same movements, but bend both the front and the back leg.
Hamstring Stretches
The hamstrings are the large muscles at the back of your thighs. You can stretch these muscles from both standing and prone positions. For a standing hamstring stretch, stand and stick one leg out in front of you, with the toe pointed up and the heel on the ground. Bend the knee of the other leg and rest your hands on the bent leg as you lean forward slightly. You should feel the stretch in your hamstring. Some people find it easier to do this move while lying down. Lie on your back with both knees bent. Grasp one leg behind the knee and bring that leg toward your chest. Point the toe of this leg toward the ceiling as you slide your hands up to grasp the calf. Hold the leg and feel the stretch. Repeat with the other leg.
Quadriceps Stretches
The large muscles running up the front of your thigh are known as quadriceps. To stretch these muscles, stand next to a chair or table. Hold on to the chair or table with one hand for support. Bend one leg behind you, bringing your heel up toward the back of your thigh. Hold the leg with your hand and feel the stretch. You can perform this same movement while lying on your side, if you prefer.
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