Your knee is a complex joint that is prone to pain. Often knee pain is a result of tight muscles pulling on your knee. Stretching the muscles of your thigh can reduce the painful twinges in your knee and make your activity more comfortable. Only stretch your muscles after they are thoroughly warmed up, and hold stretches --- never bounce --- for 30 seconds.
Hamstrings
Your hamstring muscles run from your hip to your knee along the back side of your thigh. Stretch them in a standing position with your left leg straight and extended in front of you, and your weight supported in your slightly bent right leg. Place you hands on your right thigh for support, and lift the toe of your left leg off the ground. Lean forward toward your extended left leg, feeling the stretch in the back of your left thigh where your hamstrings are located. Make sure to stretch both legs.
Quadriceps
Along the front of your thigh are your quadricep muscles. Do another standing stretch for this muscle group. Stand on your right foot, lifting your left foot up toward your rear end and grabbing it with your left hand. Pointing your left knee toward the ground, pull your foot into your rear, stretching the front of your left thigh. Switch sides and repeat on the other leg. It is a good idea to do this stretch near a wall, so you can place one hand on it for balance.
Iliotibial Band
Tightness in your iliotibial band can lead to knee pain. This connective tissue runs from your hip to beneath your knee on the outside of your thigh. To stretch it, stand on your right foot and cross your left foot behind you. Place your right hand on your hip, and lift your left arm overhead and to the right side. Jut your hips out to the left, feeling the stretch on the outside of your left thigh. Repeat the stretch to the other side.
Foam Roller
Self-myofascial release with a foam roller is an effective way to stretch all of these areas and relieve knee pain. To roll your hamstrings, sit with the foam roller just above the back of your knee and roll up until it is just beneath your rear end. For your quadriceps, lie face down with the roller just above your knee and roll until it is just beneath your hip. Finally, roll your iliotibial band by lying on your side with the foam roller just above your knee and roll until it is just under your hip. For all foam rolling, roll slowly, pausing on any tender spots. Roll back and forth several times until all tension is released from your muscle. Always finish by stretching the muscle groups you rolled.
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