Knee Stretches: Hamstring
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To properly address knee pain and knee pain relief, it is important to address the muscles that have a direct correspondence to knee pain relief - the hamstring muscles for example. The stretching exercise outlined on this page provides a good way to perform hamstring stretches. Tight hamstring muscles pull the knee joint into a slightly bent position causing extra work for the quadriceps muscles at the front of the leg. This, in turn, puts extra pressure on the joint.
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Be sure to review the Stretching Fitness Tips before you begin.
Hamstring Stretch (Back of the thigh stretch)
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Lie on your back with both legs out in front of you.
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Wrap an exercise band or long towel around the arch of one foot
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Keep your knee as straight as possible and pull your foot (using the band) up towards the ceiling.
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You should feel the stretch in the back of the thigh and behind the knee.
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Hold that stretch for 30 seconds
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Repeat on the other leg
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Perform this stretch once or twice a day.
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Problem solving for the hamstring stretch
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If you feel back pain while doing this stretch, bend the opposite knee. You won’t get as intense of a stretch, but I would rather you stay away from any stress your back may be experiencing. Oh! And don’t forget to also check out my back pain section.
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Avoid arching your back while performing this stretch. Try to pull in your abdominals to help support your spine.
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Be sure that the leg being stretched is as straight as possible and that the knee cap is pointing towards you (not pointing inward or outwards).
