It's The Name Of The Game

Stretching

Stretch! For as long as I can remember, people have been telling me to stretch. Stretching is a very underestimated process. I think it’s not done as much because it takes so long. After a workout, I am tired and want to go sit down, so I’ll hurry though a stretch maybe 20-25 seconds and be done. Stretching should be held much longer than that and more frequent. I am starting to become more conscious about stretching because it plays a huge role in helping patellar tendonitis, and even saving the knees.

If your quads, knees, tibia, any where around that area, are hurting, here are a couple of good stretches to be done.
These stretches should be done before/after activity regardless of injury:

Hamstrings – (forward bend, elevated) – with foot on chair or stool, lean forward until stretch is felt.
Upper Leg – (quadriceps) – With left hand grasping right leg, gently pull heel toward buttocks until stretch is felt.
Lower Leg – (gastroc) – Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf.
Hip – Position like the calf stretch, stand straight up, pushing the hip out in front, should feel the stretch from the hip down though the quads
All of the above stretches should be held for 20-25 sec done 4 times each.

It is said, “Proper hamstring flexibility reduces pressure on the knee cap.” So take time when stretching the hamstrings and make sure they are nice and loose before and after activity.
The doctor I saw compared the quadriceps muscle to a rope. More specific, from the patellar tendon to the top of the quadriceps (extending to the hips) is like a rope. If the rope is tight (inflexible) then when used, the “rope” is pulling on the tendon, creating discomfort or pain. However, if the rope is loose (flexible) and there is some slack, it will take much longer before the rope has to start pulling (on the tendon). I really liked this analogy and it’s hard to explain like he did but it makes sense.

It is best to stretch warm, so after a warm up and after activity get in to the routine. If you stretch cold, like before you go to sleep or when you wake up, listen to your body when stretching. Do not expect your flexibility to be like it was after running, just stretch enough to feel it.

IMPORTANT: When doing a stretch, just because you may not feel the burning, sensational stretch, does not mean that it is not stretching. This is very common. “I don’t feel the stretch, so I’m not going to do it.” Wrong! If you have the right technique, do it for the 20-25sec 4 times anyways, it is stretching!

Stretch! Stretch! Stretch! Do not underestimate the power, importance, and benefits of stretching.