Exercises that involve your feet being on the ground will likely put extra pressure on your knee. While your foot may absorb the initial shock, it then travels up to the knee, which can place added strain on the tendons, ligaments and muscles that surround the knee joint. One method to avoid injuries and pain after exercise is a stretching regimen. However, it's important to stretch in a way that is beneficial to your knees.
Misconceptions
Some exercisers may start with a stretching routine and progress to a warm-up that involves performing the exercise they will be engaging in at a slower pace. An example might be walking for five minutes, then running for 30 minutes. This is not the correct progression, however, according to Duane Knudson, a professor of kinesiology at California State University-Chico, who was interviewed in "The New York Times." This is because stretching cold muscles can increase your injury risk -- not lower it. The solution is to start with your warm-up to get blood flowing to your muscles, warming them for what's ahead. After this, you can stretch the knee to avoid injury.
Stork
To perform this one-legged stretch, stand in front of a table or chair, with your back to the chair. Lift your left foot behind you and place the top of your foot on the table or chair. Point your knee downward as you feel the stretch in the front of your thigh. Tightening your buttocks may help you feel the stretch more intensely. Hold this position for 15 to 25 seconds, then release the stretch. Lift the right foot to stretch this knee as well. Stand straight up and refrain from twisting your hips when you exercise.
Figure Four
This exercise stretches the outside of the thigh as well as the knee. To perform, lie on your back with your legs extended. Lift your right leg toward your chest, stopping when your bent leg is 90 degrees between the thigh and lower leg. Put your right hand on your knee and your left around your ankle, pulling the leg toward your left shoulder. You should feel a stretch in the knee and outer hip. Hold for 15 to 25 seconds, then lower to return to your starting position. Repeat to stretch the opposite leg.
Knee Lift
This exercise targets the knee and is easy to perform before an exercise session. Stand with your right side to a wall, placing your right hand on the wall for added support, if needed. Pull your left knee toward your chest, using your left hand to pull your knee toward your chest. Hold for 15 to 25 seconds, then lower to return to your starting position. Repeat by stretching the knee on the opposite side.
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