The quadriceps are one of the most important muscles in the human body as they provide strength and support to the knees. The quadriceps also help the body to stand up straight, walk, jump and run. There are three different muscles that make up the quadriceps; the rectus femoris, the vastus lateralis, and the vastus medialis. These muscles are connected to each other by tendons and connect with the tibia and the fibula of the leg. They work together to bend and straighten the knee and extend it.
Stretching exercises can help you to build stronger quadriceps muscles. So, if you want to strengthen your quadriceps muscles, then you must be familiar with these stretching exercises. But before that, you should know what causes knee pain when stretching quad.
What causes knee pain when stretching quad?
Painful stretches are those which make the muscle contract and cause pain in the knee. You can see this happening when you are stretching your quadriceps. If you have never done any stretching exercise before, then don’t worry, you will get the hang of it in a few days.
There are certain muscles in the leg which are prone to stretching more than others. And it is not possible to stretch every muscle of the leg equally. So, for this reason, some people experience knee pain when stretching quad.
How to stretch quadriceps without causing knee pain?
There are some exercises that can be performed to stretch the quadriceps without causing any knee pain. These exercises include:
- The squat
The good thing about the squat is that it is a very effective way to strengthen the quadriceps. The squat works all the four quadriceps muscles and makes them strong.
But if you have knee pain while doing the squat then try to do it in the following manner:
• Put your hands on your hips and slowly squat down till your thighs are parallel to the floor.
• Keep your back straight, your knees slightly bent and your heels flat on the floor.
• Do not bend your knees.
• Avoid using your quadriceps muscle for the first few times as it may cause pain.
Knee-lift exercise
This exercise works the muscles of the quadriceps and the hamstrings which are known as the gluteus maximus and the gluteus medius respectively. You can perform this exercise by lying down on a mat and bringing your knees up towards your chest.
- Keep your back straight and your legs in a straight position.
- Do not use your quadriceps muscle for the first few times as it may cause pain.
The leg lift
This is one of the easiest exercises that you can do to strengthen the quadriceps and increase the flexibility of the hamstring muscles. So, if you have tight and stiff hamstring muscles, then try to perform this exercise.
• Lie on your back with your feet flat on the floor.
• Lift your leg so that your heel is off the floor and your knee is at a 90-degree angle to your body.
• Hold your leg still and lift your leg as high as you can.
Concluding remarks:
All these stretching exercises are very effective but if you are doing them without any proper guidance then they may lead to knee pain. So, it is best that you consult a fitness trainer who will guide you to do these exercises in an ideal way.
Yoga For Beginners
You have never tried Yoga before? Do you want to start practicing yoga and get a fit body? If your answer is yes, then here are some things that you need to know before starting with yoga:
What is yoga?
Yoga is a combination of the words “yoke” and “union”. It means union of body and mind. The word yoga comes from Sanskrit language and means union. The ancient sages of India used yoga to control their senses and lead a life full of peace. The benefits of yoga are numerous and it has been used for more than 5000 years.
