Exercise of the Week: Happy, Healthy Knees Part III

Level: Beginner to Advanced

Specificity: Quadriceps and Hip Flexor flexibility

Goal: Injury prevention/rehabilitation

Equipment: Strap or towel

This week we'll continue our series on patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here, and an excellent overview of common knee injuries and rehab exercises to consider here.

The lying quadriceps stretch, an excellent exercise for prevention and rehabilitation of patellar tendinitis, is our exercise this week. Remember static stretching exercises, like the lying quadriceps stretch, should be performed after a thorough warm-up. An example of a volleyball specific warm-up can be seen here.


Start position: Lie facedown on the floor with the legs extended. Bend your left knee and grasp the top of your foot or ankle with your left hand. You can use a strap or towel if you cannot grasp your foot. Gradually pull your foot toward your glutes until you feel a stretch along the front of your left thigh. Be careful not to twist your knee.

Hold the stretch for 15 to 30 seconds or 3 to 5 deep breaths. Switch legs and repeat 3 times for each side. It is important to stretch to the point of mild tension and not to over stretch during this movement.

Incorporate the lying quadriceps stretch into your routine 3-7 times per week.

Remember, this information should be used in conjunction with the advice of your health care provider. Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

Pictures from kinesiology.wikispaces.com