ridecamp@endurance.net: stretches (Knee Blow Out)

stretches (Knee Blow Out)

Elisa Eshbaugh (eshbaugh@avicom.net)
Mon, 01 Sep 1997 09:21:28 -0600

A couple people asked about specific stretches for dealing with tight
quads, so here it goes... (Please note that I am a geneticist, not a
Physical Therapist so this consider this lay-advise; I would highly
recommend working with a P.T. since they are the experts.)
What I do is pretty simple. I lie on the floor face down with one leg
straight. I then bend the other leg so that my heal almost touches my back
side. I use both hands to reach around and apply some downward pressure
until I feel a good stretch in the quadriceps muscles. The key is to do
this slowly and hold it for a couple minutes. I do this a couple times with
each leg. In my case it really hurts my quads but if I am doing it right.
CAUTION - you shouldn't feel any strain on the knee or anywhere else if you
are doing this correctly. Stop immediately if you feel pain or twisting on
your knees. It can also help to have a second person putting the pressure
on your leg while it's bent back because since it can be hard to get the
correct position by yourself.
I have also used quad stretches that are done in the standing or kneeling
position. The standing stretch works real well right before mounting or
immediately after dismounting, but again, those who are interested should
really ask someone in their area to SHOW THEM in person. (The standing
version is the old, stand on one foot, lift the other and gap it and pull
until you feel a stretching sensation in the quad muscles.)

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