Warming up your knees should involve moving them in different directions with the ankle and hip joints together. This allows proper movement coordination with the body when you exercise and reduces your risk of injuries. Although your knees primarily act as a leg flexor and extensor, they are able to move laterally and rotate with a small range of motion, according to physical therapist Chris Frederick, co-author of "Stretch to Win." Thus, you should warm up your knees within their range of motion instead of just flexing and extending them.
Standing Ankle and Knee Rolls
This exercise moves your ankles, knees and hip joints together in circular patterns while maintain spinal stability for balance and alignment. Perform this exercise barefoot. Stand with your legs about hip-width apart and with your feet pointing forward. Put your hands on your pelvis by your sides and shift your weight toward your right on your feet. You should feel the weight moving to your outer right foot and the inner arch of your left foot. Then shift your weight to your heels and roll toward your left. Finish the roll toward the balls of your feet and your toes. Keep your posture upright and your knees slightly bent at all times. Your knees should move in this circular pattern with your feet. Perform two sets of 10 rolls clockwise and 10 rolls counterclockwise.
Active Supine Leg Stretch
This exercise flexes and extends your knee and ankle joints together repetitively without placing stress upon your hips and back. Lie on the ground on your back and bring your left knee to your ribs. Keep your right leg still and your toes pointing up. Grab the back of your left knee with both hands and straighten your left leg as much as you can without straining your muscles and tendons. Flex your foot toward your face and hold this stretch for two deep breaths. Bend the leg back to the starting position and repeat the movement 10 times. Repeat the same stretch with your right leg.
In-Line Half Lunge
This exercise moves your knees and ankles together while maintaining your balance and posture. You should feel your calves and Achilles stretch as you bend your knees and ankles. Stand with your right foot in front of your left foot about 6 inches away from each other and point both feet forward. Bend your legs straight down until you feel a stretch in your left calf and heel. Hold this stretch for two seconds and stand up. Keep your left heel on the ground. Do not bend your spine or stick your butt behind you as you move. Perform two to three sets of 10 to 12 reps per side.
Warning
Stretching beyond your normal range of motion can cause your knee joint to contract and stiffen reflexively. This is called a stretch reflex, which protects your joints and muscles from tearing, causing the joint to become tighter and more sensitive to touch, according to the National Academy of Sports Medicine. Always stop at the first stretching sensation and gradually increase the range of motion with time and repetitive practice daily.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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