It has been a while...

This is going to be the first in a set of my totally unprofessional observation on what exercises help with various common aches and pains.  It blows my mind sometimes how easy it can be to treat those nagging pains with a few simple exercises and stretches.  Before you walk, move, or attempt anything, please contact a very expensive doctor to give you real medical advice.  What I do have is years of getting professional physical therapy, and in the process, have learned a lot of little tricks that I want to share.  So take this for what you will...

Knees Hurt??

Unless you have a serious medical issue, there are a few simple things you can do that will 'probably' treat that pain.  If you have serious swelling/redness or are suddenly hampered and in pain, then you probably need to see a doctor.  In lieu of that, you can use some ice and keep it elevated and rest to see if that allows improvement.  Don't forget the anti-inflammatory medicine (my favorite is naproxen)!!

Once you are at a point where you are feeling 'ok' on your feet, it will be important to start with some gentle stretches.  I'm going to give you a few different ways to do each stretch.  Try one each day (or more!) and decide which is right for you.

I did my own drawings, but you should be able to do a quick search and find better stuff online.  There will also be a summary video at the end of each section.  I should mention in advance that my hips are hyper flexible, so if you can't quite do things the same way I did, that is probably normal!  Don't be afraid to ask if you aren't sure though!

All stretches should be held for at least 20 seconds.  I like to take two deep breaths in and out (usually ends up closer to 30 seconds).  The area where you should feel the stretch is circled in red.  If you don't feel a stretch, make sure you are doing it right!  Don't force anything, especially if it hurts!  

Quad:  This is the group of muscles just above your knee on the front of your thigh.  You can stretch laying down or standing up.  Don't stretch both legs at the same time.  Make sure you also keep your back straight, as if these muscles are tight, the temptation is to arch your back instead of stretch the quads.

Don't try to do both legs at the same time--especially if you are standing!

Calf:  The muscles on the back of your lower leg.  It is important to keep your heel on the floor when you do this stretch.

IT Band:  This is a long connective tissue that runs from your hip down to your knee.  If the front, outside part of your quad muscle aches, it is probably from inflammation of your IT band.  I will admit, this one was tough to draw, but a quick google search for IT band stretches should turn up better images!

Hamstrings:

This is the big muscle group that runs all the way from your butt down to the heel of your foot.  You may be familiar with the common 'touching your toes' hamstring stretch from school.  Here are a few alternatives...

Hip Flexor:

The hip flexors helps you pull your knee up to your face.  It is an often forgotten muscle group and is crucial to stretch!

Glute Stretch:

Your glutes are the muscles in your butt area.  This is one muscle group where you might want to consider doing more than just one stretch--especially if you find that each stretch is felt in a slightly different area.

If you are confused, just google glute stretch images and you should find plenty of better examples!!

Inner/Outer Thigh:

These are actually some very important knee stabilization muscles that are also often forgotten.  You should feel the stretch on the inside and outside of your thigh.

Good luck with the stretching!  Remember, it should be something that is relaxing.  You can do it watching TV, while meditating, while working, really anytime.  The most difficult thing to find is space, but if you find yourself cramped, trying doing the stretches on your bed--most of them will work 'ok' on a bed.  Please let me know if I said something or did something wrong (which is highly likely given my splotchy knowledge of human anatomy).  Ask if you have questions!