Lower Extremity Stretches

Stretching is important for maintaining flexibility, reducing muscular soreness after a hard workout, and reducing the chance of injuries in the lower extremity. Below are four stretches for the lower extremity.

The IT band and TFL is often overlooked in stretching. Tightness in this structure is often correlated with IT band syndrome (lateral knee pain).

Tight hamstrings are often correlated with lower back pain and knee pain.

Note: With this stretch, be sure to maintain an anterior pelvic tilt (e.g. sticking your bottom out).

The quadriceps muscle is often overlooked, but is actually the most commonly tight muscle of the lower extremity. This muscle is often involved in hamstring pulls, as excessive tension (meaning shortness) of this structure will overly lengthen the hamstrings, causing a strain.

The adductor stretch helps lengthen the muscles of the groin. Be sure to maintain a posterior pelvic tilt as you perform this stretch.

Hamstring Stretch

Tight hamstrings can be a serious problem for both athletes and non-athletes alike. Individuals with tight hamstrings are at an increased risk for lower back pain and knee pain.

Most people who feel tightness in their hamstrings during activity actually have over stretched hamstrings and shortened hip flexors. Thus, many people actually need to stretch their hip flexors more than their hamstrings. See our archived hip flexor and quad stretches for more info.

Note: be sure to keep the back arched by sticking your butt out as you lean forward. Try stretching once how you'd usually do it, then try this tip. You'll really feel the difference.

IT Band Stretch

The iliotibial band (IT band) is a long connective tissue structure that runs from the hip to the knee. It functions as an accessory hip flexor. It also assists the glutes in preventing the knee from crossing mid-line during heel strike and mid stance of gait.

Excessive tightness in this structure is commonly expressed as pain or tightness at the outer knee or outer-mid thigh ("IT Band Syndrome). However, the IT band is simply a connective tissue structure. The muscle that attaches to it is known as the tensor fascia latae (TFL) and is often overlooked in treatment of these conditions.

If you or someone you know is experiencing IT Band symptoms, it's important to be evaluated by someone who knows how to evaluate function as symptoms here are usually secondary to imbalances elsewhere. This video is a review of how to effectively stretch the IT band/TFL complex.