Knee stretches

[AndyK5]

I have some questions on stretching overall and thought to myself, who would I rank at the top of a list when it comes to stretching for grappling... it has to be Eddie and his boys ( and girls of course) .

Well, I am not naturally flexible, did watch Eddie's videos and read his book. I also try to stretch about 20 minutes everyday however I feel like I hit a point where I don't get any more gains anymore. I have really think thighs and calves so it is pretty hard for me to get to full lotus even if I managed to stretch my hips to that point, but that does not seem to be major obstacle here. Overall I am about 3 inches away from achieving full knees to the floor while heels tucked in groin position. But I have been here for a while....

Questions :
1- Should I just stick to it and it will eventually work or maybe I should cycle around the stretching exercises?

2- I have been kinda forcing my legs in to the full lotus position as much as I can without breaking anything and hold it as long as I can, but now I developed pain around my knees. The pain seems like connecting tissue/muscle pain. Is this normal? Maybe I am pushing too hard? Maybe I am thinking that my thigh and butt muscles are not stretchy enough so I put the pressure on the knee.... Does the knee even have to be stretchable? Is the goal, keep the knees as solid as possible, while everty other joint around it very stretchy?

Sorry for bunch of question etc.. I would appreciate any input.

[Josh Passini]

Warm up, strech before rolling, then after and then while chilling at home do what ever to get the blood flowing then strech. I have thick legs and calves as well. Dont push it too far because you can really screw some shit up. Just remember it not just your hips it calves, hips, glutes, quads, hamstrings, hip flexors, groin. But be mindfull of your knees cause very little blood flow gets to ligaments/tendons so the healing time is huge. Once I started streching my out calf muscles it helped relieve what I think you are having. Rememeber Muscles auto correct to stabilize the body. So if your quads are really loose then most likely your hamstrings will be tight. So you will have to work on everything but the process can be long. Hope this helps. Knees can be flexible but the joint is not designed for anything but lifting the leg to your butt and aid in walking.

[Matt "Gumby" Glach]

Well obviously we're all dieing to have stretchy butt muscles haha sorry the way u said that was quite humorous... but in all seriousness, knee pain is not a good thing, you're definitely going too far if your knees hurt... if getting into full lotus is painful, then don't do it, work towards it, just stretch one knee at a time and alternate. There is a really good yoga position that I forget the name of that has helped me to improve my lotus (knee and hip flexibility) immensely, and it's easy to do without pain... I'll do my best to describe it in words but hopefully someone will recognize it and post the name of the position... basically, (to stretch right side), get down on your left knee, with your right foot on the ground in front of you, so the knee is bent 90 degrees, then turn your right leg to the side so that the right side of your right knee is flat on the ground with your right foot pointing to the left, then you slowly lean forward, attempting to lay down on the left side of your right knee, while extending your left leg all the way back... assuming you cannot lay flat comfortably because if you could you wouldnt be asking this question, you can put your hands on the mat to support yourself, and lay down forward as far as you can. You should feel the stretch the most in your right hip and all the way to the knee... the closer to 90 degrees that you can keep your knee on the ground, the more it will stretch the knee, but again, don't go to the point of pain (even 45 degrees is enough to be effective, but work up to 90). To do the left side do the same thing but reversed. This was probably a horrible description but its the best ive got lol. Hopefully it helps.

[Brandon Woolsey]

Be very careful of your knees. About a month or so ago I was stretching and pulled my right foot in to my left hip and there was a bit of resistance and pop goes my acl. Just a sprain but still not a good thing.

[AndyK5]

Once I started streching my out calf muscles

How do u do that?

[Josh Passini]

Check out some illiotibal band streches to help. There are countless streches and modifcations to streches to target certain muscles. Illiotibal band and outer calf should help. Its hard to describe what would need to be done to hit these spots. You can check out videos online just about anywhere but if you feel pain other than a deep strech feeling definately stop.

[Jay Chow]

Just go to a yoga class, and you'll improve the flexibility of your whole body. You can't just have flexible knees, you need flexible hips, flexible groin, hamstrings, back, neck, etc.

[Tyler Timmermans]

woo look at this guy do double lotus

[Patrick Carey]

you can't increase flexibility of your knee. that's like increasing your elbow's range of motion..

[Matt "Gumby" Glach]

you can't increase flexibility of your knee. that's like increasing your elbow's range of motion..

"Knees are extremely complex joints. They are made up of many ligaments, tendons, and cartilage that cushion and connect bones and muscles of the upper and lower legs."

...ligaments and tendons can be stretched