Your inner knee is part of the attachment and connection between your upper leg and lower leg. The muscles, tendons and ligaments are connected by fasciae, which are a huge web of connective tissues that holds your organs together throughout your body. When you stretch the inner knee area, incorporate other parts of your body because they all work together to provide movement, according to physical therapist Chris Frederick, author of "Stretch to Win."
Self-Myofascial Release
Self-myofascial release, or SMR, is a self-massaging technique using a foam roller, massage stick or a similar tool. It breaks apart muscle and tissue adhesions that cause stiffness, tenderness and pain. If you use a foam roller, lie on the ground on your stomach and place your right inner thigh on top of the foam roll. Roll along your inner thigh from your groin to your inner knee slowly and gently, adjusting the pressure as necessary. When you find a tender spot, hold and gently rub the area until the pain goes away. Then move on to the next spot. Perform SMR exercises before and after your workout if you have many trigger points, Frederick recommends.
Seated Wall Press
Sit against a wall with your head, shoulders and back touching it. Place the soles of your feet together and bring your heels close to the groin. Bring your arms out to your sides against the wall and bend them to 90 degrees. Press your arms and hands against the wall. Slide them up as high as you can without arching your lower back. Perform 10 to 12 for three sets in a controlled manner.
Lateral Leg and Hip Swing
Place your hands on a wall and raise your right leg with your knee slightly bent. Keep your chest up and your posture upright. Tighten your left buttock slightly; swing your left leg across and away from your body in a side-to-side pattern. Do not move your torso or pelvis much. Perform 20 swings on both legs. If one side feels stiffer than the other, perform an extra set on the tighter side, recommends physical therapist Gray Cook, author of "Athletic Body in Balance."
Warning
Never stretch a cold muscle or joint, or beyond your normal range of motion. Stretching too far causes your body to perform a stretch reflex, in which it automatically contracts the joint or muscle to prevent it from tearing or dislocating, according to Frederick. Start with a small range of motion before gradually increasing it.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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