5 Stretches To Prevent Runner's Knee

Runner's knee is the most common diagnosis of joggers and runners, according to a January 2007 study published in "American Family Physician." It's an overuse syndrome that occurs when the kneecap comes off track in the thigh bone. The key to controlling your kneecap's stability is your knee's support system, which is made up of the muscles and tendons in your thighs, hips and calves. To keep these muscles healthy you must stretch them after a five-minute warm-up of light exercise. Stretching will protect your muscles from injury and make them long and flexible, which will ultimately protect your knee.

Quad Stretches

One stretch to prevent runner's knee focuses on the four muscles in the front of your thigh called the quadriceps. They're attached to your kneecap and help you straighten your leg. Stretch them by lying on your stomach or on your side or by standing near a wall or chair for support. Gently pull one ankle to your backside with your hands. You'll feel a stretching sensation in the front of your thigh. Hold it for 30 seconds, then release your ankle and stretch your other leg.

Iliotibial Band Stretch

Your iliotibial band is actually a tendon that provides side stability to your knee. It runs along the outside of your thigh and connects at your kneecap. Stretch the IB by crossing your right leg in front of your leg, then putting your hands in a praying position and aiming them down toward your left foot until you feel a stretch in the outer part of your left thigh. Hold the position for 30 seconds, then switch legs and aim your hands toward your right foot.

Gluteal Stretch

You have three gluteal muscles in each hip, which do a lot for your knee by providing leg power and absorbing shock that reverberates up your leg from your knee. Stretch them by lying on your back with your right leg lifted straight into the air and your left leg bent. Now put your left foot on top of your right leg above the knee, then bend your right leg and pull your right knee to your chest. You'll feel a stretch in your left buttock. Hold it for 30 seconds, then switch legs and repeat the stretch.

Hamstring Stretch

The hamstrings are in the back of your thighs. They help you bend your knee. Stretch them by sitting on the floor with your legs straight out in front of you. Place your hands on your legs and slide them toward your ankles. You'll suddenly feel a pulling or stretching sensation in the back of your thighs. Hold it for 30 seconds, then slide your hands back up your legs.

Calf Stretches

Your calf muscles, the soleus and gastrocnemius, are vital to knee health by providing lower stability. Stretch them by standing near a wall lunging toward it. Keep your back foot flat on the ground and reach your hands so you can place them flat on the wall. You'll feel a stretching sensation in the back of your calf. Hold this for 30 seconds, then stand up straight and lunge back toward the wall with your other leg and repeat the stretch.