The Knee Joint
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Stretching Exercises
Strengthening Exercises
References
Stretching Exercises
Quadriceps
Standing or laying on your stomach, flex the desired knee and bring the foot up to your buttocks and hold
Hamstrings
Sitting or standing keep your knees straight, bend at the waist, reach for your toes
Calves
Stretch with both your knee bent and straight on the leg you are stretching
Can use a slant board or a wall to facilitate a better and deeper stretch
IT Band
Standing, cross your left leg over your right ankle and reach your left arm up overhead toward your right side
Dynamic Stretches
Develop a stretching routine
Implement as part of warm-up
Passive Stretches
Relaxed stretching that is best done with a partner
See Figure below for examples
Foam Rolling
Self- Myofascial Release
Start with a softer foam roller for tighter muscles
Gradual build up to Trigger Point balls and rollers
Patellar Joint Mobilizations
Start with slow, small amplitude movements
Quadriceps Stretch. Image copied from http://www.bodyresults.com/_iexer/e2pate1.gif
Hamstring Stretch. Image copied from http://www.exrx.net/Stretches/Hamstrings/Seated.html
Calf stretch. Image copied from http://sweettoothrunner.com/2011/12/19/dealing-with-shin-splints/
IT Band stretch. Image copied from http://earlyamrunner.com/2012/06/05/it-band/
Foam Rolling Stretches. Image copied from http://gypsy-fit.com/foam-roller-exercises/