KNEE STRETCHES

Knee stretches are important to do regularly because they help you to reduce flares of knee pain, help prevent knee strains, and keep you flexible and limbre so you can perform well in your sports.

WHEN TO DO THEM?

Make sure you do some stretches before and after any strenuous physical activity, to minimise the risk of you pulling a muscle.

You can also run through these stretches daily or every 2-3 days, to keep your knee flexible, and hopefully reduce the frequency of you getting knee pain episodes.

1. QUADRICEPS (FRONT THIGH) STRETCH

This is a really simple thigh muscle stretch that a lot of us are familiar with. Just stand up straight and support yourself against a wall or pillar with one hand. Bend your right knee so that your right foot is near your right buttock, then use your right hand to hold on to your right foot and gently pull your right leg backwards. You should be trying to keep your right foot near your right buttock, while your right knee moves back slightly. You should feel a stretch in the front of your thigh if you've done it correctly. Hold it for 30 to 60 seconds, then repeat it on the other side. Repeat 2 to 3 times on each side. Be careful not to lose your balance and fall over! You can support yourself with a chair or hold on to the wall.

2. HAMSTRINGS (REAR THIGH) STRETCH

This is a really simple stretch as well. Just stand up straight, and while keeping your knees straight, bend over and reach for your toes. You should feel a stretch at the back of your thigh, and on your lower back. Hold it for 30 to 60 seconds, then stand back up. Repeat 2 to 3 times.

3. GLUTES STRETCH (YOUR BUTTOCK MUSCLES)

This stretch is a bit tricky to do, but it's pretty straightforward once you get the hang of it. It's a buttock stretch, but it will help with knee pain, because your buttock muscles control the rotation of your lower limb. Sit on the floor with your legs stretched out in front of you. Bring your right leg up and over the left leg, and hug your right knee to your chest. You should feel a stretch in your right buttock. Hold this position for 30 to 60 seconds, then repeat for the other leg. Do 2 to 3 times on each side.

WRAP IT UP!

Try and do your knee stretches regularly in the week, and before and after your exercise sessions. The increased flexibility in your knee will help reduce the frequency of knee pain episodes.