Right Knee (Front View)
Did you know that the body’s largest joint is the knee? It is also one of the most commonly injured joints. Stretching before and after every workout helps prevent injury. Be sure to warm up before you begin stretching. I usually start off with 5-10 minutes on the bike or elliptical to warm up, then I will go into stretching. Follow workouts with a cool down by decreasing your speed as well as any resistance you may be using, then finish with stretching.
Remember: 1. Warm Up 2. Stretch 3. Workout 4. *Cool Down 5. Stretch
*Exception: With anaerobic (non-cardio) workouts, your cool down is your stretch.
NON WEIGHT BEARING STRETCHES FOR KNEE PAIN
(Ordered L-R starting at top).
Prone Quad Stretch
Laying on your stomach, bend one leg, reach for ankle and pull foot towards glutes (buttocks). Hold for 20 seconds. Repeat on other side.
Seated IT Band Stretch
Sitting upright, with both legs extended in front, cross left leg over right, planting foot on floor, cross right arm over left leg so that the arm is on the outside of the thigh, lightly press against the thigh and rotate your torso to the left. Hold for 20 seconds. Repeat on other side.
Laying Quad Stretch
Lay on side, bend the top leg, reach for the ankle, pull foot towards glutes (buttocks) being sure not to lift the knee up. Hold for 20 seconds. Repeat on other side.
Supine IT Band Stretch
Laying on back, lift right leg, cross left ankle on top of right thigh, and pull right knee in towards chest (holding onto the back of the knee or hamstrings). Hold for 20 seconds. Repeat on other side.
Happy stretching! 🙂