Get Moving For Life Blog

They want to stay active, but knee pain limits their ability to walk, hike, bike, play golf or doother activities they enjoy including work.

Often the quadriceps (front of the thigh) are tight and weak compared to the hamstrings (back of the thighs). As well, with our clients we generally find an imbalance between the outer and inner quadriceps. Both of these problems misalign the petella and knee joint which results in wear and tear of the cartilage (joint cushion) in specific areas. Without this cushion the bones push into each other resulting in joint pain, weakness and instability.

Osteoarthritis is a degenerative joint disease that progresses over many years. Since, bones go where muscles pull it is necessary to re balance the strength and length of the muscles surrounding the knee, hip and ankle to get back to being active.

Stretching properly, on a daily basis combined with appropriate strength training exercises will gradually improve your ability to stand and walk for long periods time while reducing the frequency, intensity and duration of knee pain.

Here some basic guidelines:

Kinesiologists understand that the body is interconnected. What is going on the ankle and hip affect the knee. There are several phases to a knee rehabilitation program. To have your posture and movement patterns assessed contact Lifemoves today.

The length of time you hold each stretch depends on the goals you have for that stretching session. First, ask yourself is this session before an activity, after an activity, for recovery or to gain lasting improvements in your flexibility?

Before a run, or golfing session it is appropriate to warm up the fascia, muscles, mind and nervous system. In this case your focus is the elastic range. However, at night or after a light cardio session when your goal is to improve your flexibility you want get into the plastic range. Think of the each fascial line like an elastic, when you go through the entire golf swing you want to be able move from your stance to follow-through easily and with control. Then you are going to set-up for you next swing. In essence when you pull the elastic and let it go, it returns to its resting length.

The plastic range is when the fascia is actually going to change its shape in a more permanent way. Similar to if you were to heat a piece of plastic, bend or reshape it, then let it cool. It will stay in this new shape. If you have an scarring due to a previous injury or surgery the plastic range will take longer to get into, so be patient.

There are several Stretch Waves: Very Slow- three slow breathes per stretch per position; Slow - two slow breathes per position; Fast - one regular breath per position; Very Fast - one fast breath per position (Stretch To Win, 2007).

Warming Up - go from a Very Slow to Very Fast and if you are cooling down and recovery progress from very fast to very slow.

The length of time you need to hold each stretch to gain flexibility depends on your age, current level of flexibility training and any previous injury or surgery in the fasical line. As you age the ratio of elastin to collagen changes. With increasing collegen our fascia has less stretch. Scar tissue forms after injury and surgery; it is primarily made of collagen that has laid down in a random matrix, which is tougher to stretch.

Take your time when you are stretching to gain flexibility. Remember to breath, if you are not breathing the stretch is too intense. Listen to your body it will tell you when it is "loose". Don't get hung up on the amount of time. Finish the stretch when you are no longer gaining length length for that session.

If you are in Metro Vancouver and want a flexibility program designed specifically for you to get moving more freely for life contact me at: alfred@lifemoves.ca

Read More about tempo stretching in Stretch to Win by Ann and Chris Frederick

Alfred Ball

President Founder Fascial Stretch Therapist

Kinesiologists