Inside Knee Discomfort Straddle

[J20]

Just a quick question. Whenever I do a both legs apart stretch I feel tightness on the inside of my knees right at the bottom of hamstring until the top of the calf. If I would stretch further it turns into pain so I know im not stretching something I should be stretching. Anyone have any ideas how to correct this. When I am fully warmed up it isn't so bad and also only occurs at maximum range of motion, even with good upright posture.

Also in relation to this although my flexability is reasonable my straddle stretch is very poor along with the fact apart from behind the knee it doesn't feel like im stretching much. I just reach a stop.

Thanks guys.

[cailifo]

Assuming you mean the side split stretch with feet pointing forward, be sure you are assuming the proper horse-riding stance with the pelvis tilted forward and the knees bent. As you step/slide wider focus on sitting the butt down with the hips, as if sitting on a chair, getting the thighs parallel to the floor, butt even with the knees.

This way you are stretching the inner groin more and knees are not really affected, as they are protected and strengthened by the bend. If you try to slide your feet apart keeping the legs straight, it is likely that you will put a lot of stress on your knees. When the inner groin and adductors reach your current full range of motion, if you still try to get the feet wider apart that will cause your knees to bend outward awkwardly, which will result in pain.

How far apart your feet are doesn't matter, the quality of the stretch you feel in the right places does. Adjust your posture to where less pressure is put on your knees, and a good stretch to the inner thighs is felt. This is best done by maintaining a bend at the knee and tilting your pelvis forward as if leaning the trunk forward with the chest down as in the "roadkill" splits. Do this while keeping the back erect and progress slowly but steadily. See if it doesn't help.

[Thomas Kurz]

cailifo, you do pay attention!