Knee pain, past injuries, or general knee aches: this one's for you. But really, it's for anyone who wants to protect their knees while stretching. And we should all be stretching!
You've probably seen the classic quad stretch – standing on one leg, yanking your foot to your butt. Maybe you've even done it. I have too, until it didn't feel right anymore.
Stretching your quads after a long walk, hike, or workout is important. But doing it wrong can cause damage and worsen existing pain, or create new problems where there were none.
Why the traditional stretch is risky
That deep knee bend – pulling your foot to your glutes – puts serious strain on your patellar tendons, ligaments, and the joint itself. If you're young with zero knee issues, maybe it's fine. For the rest of us? It hurts, whether we realize it immediately or not.
Good news: There's a better way.
How to do it right:
Find a chair, bench, couch, or mid-height object that aligns with the back of your knee. (Bonus: this doubles as balance training. That’s two for one in a single newsletter. You're welcome.)
Beginners:
One leg bent 90 degrees, standing leg straight
Bend one leg and place your foot on the object behind you (use a towel or pillow on hard surfaces)
Your knee should bend to about 90 degrees – no more. Going deeper creates that harmful flexion we're avoiding
Struggling to hit 90 degrees? Use a lower surface like a footstool and work up
Hold 30 seconds, rest 20-30 seconds, repeat once, then switch sides
Intermediate:
One leg bent 90 degrees, standing leg bent
Bend your standing leg (the one supporting your weight) for a deeper stretch
Hold for 2 rounds of 30 seconds with 20-30 second breaks, then switch legs
Advanced (for my Cirque du Soleil wannabes):
Get into the intermediate position, then push your hips forward until there's a slight arch in your lower back – this lengthens the thigh muscles even more
Hold for 2 rounds of 30 seconds with 20-30 second break
One leg bent 90 degrees, standing leg bent, hips pushed forward and lower back arched
Try this 2-3 times a week for the next couple weeks. You might be surprised. Not just by looser quads, but happier knees too.
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.