The knees are one of the most common joints to be injured. Several factors can contribute to bad knees. One important causative factor is the exercise level and type. Another contributing factor to poor knee performance or pain includes a preexisting injury like arthritis, osteoarthritis, tendinitis, hamstring tightness (due to an imbalance of muscle activity), and flat feet, which may lead to instability due. Other causes include repetitive stress at work (elevated heel), low levels of physical fitness such as aerobic endurance capacity, overuse injuries from running track sprints without adequate warming up on ice-cold surfaces.
In order to prevent future injury and maintain healthy mobility, it’s important to stretch your knees regularly. While you can use foam rollers or massage therapists for this, you can do many different quad stretches at home.
Quad stretches for bad knees are designed to reduce the pain and regain flexibility in your quad muscles. Your quads make up a large part of the front of your thigh, so if you suffer from knee problems or just want to increase your range of motion on that side, these exercises can help!
Here are two great stretches that target the quadriceps muscles.
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1. Standing Hip Flexor Stretch
Most people with knee pain usually can’t do traditional knee stretches. The best way to avoid irritating the knee and still get the benefit of the exercise is to do a standing hip flexor stretch.
Take a big step forward with one foot and step back with the other foot. Keep your front foot flat and slightly bend the knee. Keep the abdominal area and glutes tight and bring your hips forward.
Standing Hip Flexor Stretch
Perform one set with 2 reps on each leg alternating back and forth, with a good stop at the end for 20 seconds. The intensity is light for this exercise.
2. Bent-knee Stretch
Lie on your side with your hips stacked. Bend your knee to a 90-degree angle. Use your glutes and hamstrings to bring the knee back. You’ll feel the stretch in the hip, thighs and quads. If you can’t bend the knee to 90 degrees, you can reduce the angle to 30 or 45 degrees.
Bent-knee Stretch
Perform one set with 2 reps, with a good stop at the end for 20 seconds. The intensity is light for this exercise. I recommend doing it on alternate sides instead of doing 2 reps on the same side.
Give these two quad stretches for bad knees a go to help reduce or eliminate your knee pain.
If you are suffering from any kind of knee discomfort and want to eliminate knee soreness permanently, then click here to check out the Knee Pain Solved program!
