Does Knee Stretching Help in Relieving Knee Pain?
Performing knee stretches correctly can help to prevent your knees from injury and help to strengthen them. Anyone who works out regularly will know that taught muscles can change how forces pass through the knee, which can lead to knee pain.
The knee is one of the most commonly injured joints amongst people who exercise as it is especially susceptible to damage during athletic activities. Stretching and strengthening the knee muscles and tendons can help reduce risk of injury. If a muscle is tight, the compositions of that muscle can overlap too much resulting in a lack of flexibility which will limit the amount of movement in the knee and lead to pain. Unfortunately stretching exercises are not pain free, you will find if you are stretching properly that the actual muscle feels uncomfortable but the pain should stop when the stretching stops. If you do not feel some element of pain, then your stretches are not going to be effective, so you need to try harder, and stretch further.
If you have recently damaged a muscle then you should not start stretching too early, you must wait until your muscles are pain free before starting your knee stretches. People frequently make the mistake of starting their stretches too early, if you suffer from muscle weakness, then other muscles around the knee will counteract the damaged muscle which will only tighten up your movements. If you begin your stretches with weak knee muscles, you will cause yourself more knee problems in the long run as you will make your knee less stable by putting unnecessary force through it. It is advisable to begin with knee strengthening exercises and move on to knee stretches at a later date.
Specialists have spent a long time researching the best way to stretch, it is now common practice to recommend that stretches should be performed once or twice daily, the stretches should be held for 30 seconds, and repeated 3 times.
The most effective stretch is called the Ilitotibial Band Stretch, this stretch is performed in a standing position you should cross your injured leg behind your other leg and lean to the non-injured side, you are leaning sufficiently far when you can feel a stretch across the outside of your thigh. Another good stretch is the Quadricep Stretch, for this stretch you will need to stand up and stabilise yourself by holding on to the back of a chair, bend your knee back, holding your ankle with one hand. This all is done in order to strengthen the muscles of the knee. Finally for a Hamstring Stretch, you can sit down on the floor with both of your legs stretched out straight in front of you, with your arms outstretched lean forward as far as you can from the waist and keeping your legs out straight. Performing these knee stretches at the intervals recommended by specialists will help to strengthen your knees and keep you fit in the gym.