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Knee Stretches Reduce Knee Injury

Knee Stretches Reduce Knee Injury

What Causes Knee Injury

Knee Injury occurs as a result of incorrect body mechanics and overuse. Overuse happens when one keeps stimulating a fatigued muscle, causing it to tighten. An injury can then occur if this muscle then becomes quickly stretched due to an antagonist muscle action. that could be any rapid flexion in a joint. Such abrupt actions can lead to tendon and ligament injury at muscle attachment. Proper body mechanics means maintaining center of gravity over your feet and moving joints in accordance with joint type.

You can easily compare what a properly to improperly positioned center of gravity feels like by hinging at your hips. Your hips naturally want to move back to allow your upper body to drop forward. Now shift your hips forward and you will feel your leg muscles working hard to brace your body so that you can maintain your body position without collapsing. That is improper body mechanics if done involuntarily and other than as form of brief muscle toning exercise.

A knee joint has a hinge joint action that permits movement in one plane. Take care to avoid any forceful oblique movements in the knee. To help maintain proper muscle tone and blood circulation around the knee do the following knee stretches.

Knee Stretches

Iliotibial Knee Stretch

1) Stand upright.
2) Cross the injured leg behind the opposite leg.
3) Lean to the non injured side until a stretch is felt across the outside of your thigh region
4) Hold for 30 seconds.
5) Repeat five times.

The iliotibial knee stretches relieve tension from the ilium region of hip bone down lateral side thru your lower leg.

Quadricep Stretch

1) While standing, hold onto a counter top or chair back to assist in balance.
2) Bend your knee back by grasping your ankle with one hand.
3) Assist in bending your knee back as far as possible.
4) Maintain this position for 30 seconds.
5) Return to standing position.
6) Repeat the exercise 5 times with each leg.

Quad stretch helps loosen tight muscles pulling on knee cap.

Hamstring Stretch

1) Sit on the floor with both legs out straight.
2) Extend your arms and reach forward, bending at the waist as far as possible while keeping your knees straight.
3) Hold this position for 10 seconds. Relax.
4) Repeat this exercise 5 more times.

hamstring-stretch knee stretch helps with proper hip and knee alignment

Calf Stretch

1) Sit with your feet our in front of you.
2) Hold one end of a sheet or towel in each hand, forming a loop.
3) Place the loop around your foot.
4) Pull your toes toward you.
5) Stop when you feel a comfortable stretch in your calf muscle.
6) Hold for 20 seconds, and repeat 5 more times.
7) Switch legs and repeat.

calf stretch knee stretch using towel does not require flexibility.

If you have knee pain or tight muscles despite your efforts book a sports massage. Injury massages can significantly expedite healing and reduce downtime so you get you back on track.

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References:

http://physicaltherapy.about.com/od/flexibilityexercises/qt/kneestretch.htm

http://www.innerbody.com/image/skel07.html