Knee problems

Hi, I'm very knew to this site and was wondering how many times a day should I stretch? I stretch everyday and have pretty flexible hips but I don't have a lot of flexibility in the groin and knees. So I stretch a lot cuz I really am motivated to get as flexible as Eddie is and to better my rubberguard. With that said I stretch at max like 6times a day on my single lotus and butterfly depending how much free time I have. And my knees and hips are quit sore and was wondering am I stretching too much? How long should I stretch a day? And should I take a break from stretch cuz of the soreness? And are there exercises to help me get more flexible in my knees?

As a strength coach, If you feel pain in your knees while stretching, STOP stretching. It means you have to free up the coonective tissue of your quads,hipflexors and around your patella. Use a foam roller and/or a lacrosse ball and roll the area daily and before you stretch.

Stretch everyday but its about quality not quantity. contract/relax and pressue wave techniques I found work better than your average static stretches. Adding a banded distraction works a charm too.

So instead of making this an essay.

Foam roll each quad for 2 minutes while flexing/extending, everting/inverting, use a tennis ball of lacrosse ball and do the same with the connective tissue above your knee cap (laterally and medially) . Then do your lotus, hipflexor, glute medius and butterfly stretches. you will find less knee pain for you unmatted the tissue which cause knee pain.

We dont stretch the knee, be stable in the knee, mobile in the hips :)

hope this helps

Good points mentioned here. I agree but the knee pain could be from the ligaments stretching. U don't want your ligaments getting unstable, knee flexibility sounds like a weird thing to say, but I guess if your talking about hamstring and quad flexibility it would make more sense.

I'll try the tennis ball thing, never really nought about it, I'll give it a try as well since my knee is fucked recently, because of over stretching and rolling combined most likely, and I'm supper careful when I stretch. I'm pretty sure it's my later meniscus, man it sucks taking rolling breaks like this, I think I'm the one that gets injured the most at the gym.

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Originally Posted by Robb Wilson

As a strength coach, If you feel pain in your knees while stretching, STOP stretching. It means you have to free up the coonective tissue of your quads,hipflexors and around your patella. Use a foam roller and/or a lacrosse ball and roll the area daily and before you stretch.

Stretch everyday but its about quality not quantity. contract/relax and pressue wave techniques I found work better than your average static stretches. Adding a banded distraction works a charm too.

So instead of making this an essay.

Foam roll each quad for 2 minutes while flexing/extending, everting/inverting, use a tennis ball of lacrosse ball and do the same with the connective tissue above your knee cap (laterally and medially) . Then do your lotus, hipflexor, glute medius and butterfly stretches. you will find less knee pain for you unmatted the tissue which cause knee pain.

We dont stretch the knee, be stable in the knee, mobile in the hips :)

hope this helps

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I'd make sure you're spending at least 10-20 minutes prior to stretching warming up with some cardio or in a hot shower/hot tub

Thanks so much guys! I didn't think I'd get responses this fast but I appreciate your input and I'll be sure to use it. I'll let you know how it all works out! :)

If you're feeling pain or soreness you're doing too much. That is a thing I've done in the past. I tried to rush it and would end up regressing my stretching from doing it too much then having to take a week off. I found the best success from stretching once a day for 20 minutes tops. That may just be me though.

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Originally Posted by Julian Paramo

Hi, I'm very knew to this site and was wondering how many times a day should I stretch? I stretch everyday and have pretty flexible hips but I don't have a lot of flexibility in the groin and knees. So I stretch a lot cuz I really am motivated to get as flexible as Eddie is and to better my rubberguard. With that said I stretch at max like 6times a day on my single lotus and butterfly depending how much free time I have. And my knees and hips are quit sore and was wondering am I stretching too much? How long should I stretch a day? And should I take a break from stretch cuz of the soreness? And are there exercises to help me get more flexible in my knees?

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dude, i can't recommend foam rolling enough. i was having issues with one of my knees and it was due to poor tissue quality from years of grappling and overuse of my dominant side. get one of those hard ones covered in a bit of foam.

really beat down your IT bands and psoas. foam rolling everyday after training has made a huge difference in how i feel training and day to day. too much stretching or going too far could be a red herring in this case. tissue quality is something everyone needs to address but unfortunately most people (myself included) don't bother until something starts to bother them.

Do u have any pics of your flexibility?
Shit, I should do a thread for that!

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Originally Posted by Brent Smith

If you're feeling pain or soreness you're doing too much. That is a thing I've done in the past. I tried to rush it and would end up regressing my stretching from doing it too much then having to take a week off. I found the best success from stretching once a day for 20 minutes tops. That may just be me though.

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By the way my knee is still fucked and just as bad. Its been 8 days ... I rolled super light and looks like even that is too much.

Very good info for the rolling with rollers and lacrosse ball! We put 15min on clock before every class for student to roll out and stretch then we do dynamic warm ups and mobility work.class goes way smoother and everyone who stay consistent with it performs a lot better also do the same for recovery:)
@Robb, is there any certain series you run? Or like the most?