Problem with Split stretches

[Ichi_Geki]

http://cdn-viper.demandvideo.com/media/46B0F248-143E-4CC6-8DB9-7ED68AC27EB2/jpeg/AA1BE1E0-65E4-43A6-80F7-F0ECFEBF3CEA_3.jpg

I have a student that has sharp pains in his knees when he does the above stretch. Does this mean he has weak knees?...I think so...and if he does have weak knees...what would you suggest as a means to strengthen them?

[tufrthanu]

I'm not sure the knees can be strengthened. Perhaps changing the stretch he is doing would be the safest course.

[Ichi_Geki]

What attributes to weak knees?

He use to be a tad bit over weight...could that effect it?

[tufrthanu]

Well I'm considerably overweight myself. Luckily I have big knee joints. But even with them being used to supporting my weight with the legs stretched out like that its putting a lot of weight on the knees.

I would say the biggest thing is how you were born, what is your weight both now and throughout your life, and have you had any injuries to them. Also it may perhaps be from having his legs locked out/hyperextended. Perhaps you can be more specific about where he is getting the pain? Also it could be related to age as well.

Luckily there are a couple of stretches that mimic the bent over straddle split. One is a Seated Split which I'm sure your familiar with. Another is where you lay with your back on the floor and your butt up against a wall and let your legs hang thereby letting gravity stretch them. Alternatively you can do dynamic stretching like leg raises that will work the groin. Instead of raising the leg straight to the front you raise it to the side. Just make sure that the toes still point upward like in a front kick or you will get hip pain from your trochanter. Theres some links for a guy that does elastisteel stretching around this site somewhere which hits some of the same areas however I think those stretches along with another one of Thomas Kurzs would probably put the pressure back on the knee and so not be suitable.

[Ichi_Geki]

Thanks for the wealth of knowledge, I will relay this one to him. He use to play football and basketball, so he was always running alot also. So maybe he had some prior injury in one of those sports...Thanks again.

[Jay]

This stretch is bad for knees.

Its just some people can feel it more than others.

I find if you point your toes outwards it works better and is more comfortable.

[Ichi_Geki]

Alright. I never had this problem, before, but recently a few students are complaining of sharp knee pains. I will check their toes, starting tonight.....

Thanks again all.

[crazylegs]

I have a lower impact version of strecthing for the splits that may help.

If you have a wall available at you home with enough space then try this - Lay on your back putting your butt against the wall with you legs up in the air against the wall. Then simply let gravity take your legs as far out as they can go. You may want to use your hands on the outside of you legs for extra support. You are basically in an upside down split position, but with a lot less pressure on you knees.

I do these and when I am at the peak of my stretch I contract my muscles pushing my knee against the wall for about 5-10 seconds and then relaxing as I exhale. I find that I make more progress when I do this. I also hold my stretches for long periods of time as long as they are not painful.

Hope this made any sense...