need leg stretching help

[OakLeaf]

You can put a (firm) stretchy band or a towel around your ankle to give you more reach for that quad stretch. You can do it side-lying which will let you stop worrying about balance while you shift your heel around to target the different muscles of the quads.

All the other quad stretches I know are deeper. I would start there ... except for what you said about swelling. Can you be more specific? Do you have a Baker's cyst? Has a doctor looked at the swelling?

Also, do you really feel the tightness *behind* your knee?

[Sky King]

Oak, I think it is a baker's cyst now that you say that and I went researching. It is probably irritated from cross fit.
Yesterday i did quad stretches by "resting my foot" on the arm of the couch and doing very slight knee bends.
Yes, tightness behind my knee is the exact feeling. I don't believe there is a cure for me, just something I have to pay attention to until I get to the point of knee replacement (which hopefully isn't for another 10 years) Although I have already gotten ten more years out of this knee than the Dr originally thought so I am not complaining My sister's hubby is an ortho pod so I can get some "free" advice

You can put a (firm) stretchy band or a towel around your ankle to give you more reach for that quad stretch. You can do it side-lying which will let you stop worrying about balance while you shift your heel around to target the different muscles of the quads.

All the other quad stretches I know are deeper. I would start there ... except for what you said about swelling. Can you be more specific? Do you have a Baker's cyst? Has a doctor looked at the swelling?

Also, do you really feel the tightness *behind* your knee?

[OakLeaf]

Well, I am not a doctor, etc., etc., but when my DH had a Baker's cyst the preferred cure was rest. I know that's not what any of us wants to hear ... it can be drained if it doesn't resolve with rest, but the main thing is not to do anything to aggravate it.

I would see a doctor if I were you.

[Catrin]

A hamstring injury can also cause crazy tightness behind the knee...I had a lot of this 2 years ago when I had my quad/hammie injuries but I am sure you would be feeling it elsewhere as well...just wanted to mention it. A doctor visit would probably be a good idea.

How do you like Crossfit?

[Sky King]

A hamstring injury can also cause crazy tightness behind the knee...I had a lot of this 2 years ago when I had my quad/hammie injuries but I am sure you would be feeling it elsewhere as well...just wanted to mention it. A doctor visit would probably be a good idea.

How do you like Crossfit?

Catrin I am really enjoying crossfit despite the knee. When the knee flares up I do have to modify. Our class is 30 minutes long. I show up 15 early to use the rollers and stretch. I go twice a week now - the first six weeks I went 3x's a week as I had a savings coupon. Our routines change every 4 weeks plus we do a different routine every class. Everything is resistant bands, kettle bells, small free weights. Loving my new shape. If I were more dedicated to not drinking beer I am sure I could drop another five pounds but am content with the 10 lbs lost and the 5% body fat gone.


I know my knee pretty well, I had all the cartilage removed when I was 19, then a clean out and lateral release to reposition the knee cap when I was 43 and I am now pushing 57. At this point the only complete cure is a knee replacement. Ice, drugs and modifying the squats in cross fit keep it under control most of the time. Working the quad with rollers and gentle stretching is my plan to see if that helps to relax the stiffness

[Catrin]

Catrin I am really enjoying crossfit despite the knee. When the knee flares up I do have to modify. Our class is 30 minutes long. I show up 15 early to use the rollers and stretch. I go twice a week now - the first six weeks I went 3x's a week as I had a savings coupon. Our routines change every 4 weeks plus we do a different routine every class. Everything is resistant bands, kettle bells, small free weights. Loving my new shape. If I were more dedicated to not drinking beer I am sure I could drop another five pounds but am content with the 10 lbs lost and the 5% body fat gone.


I know my knee pretty well, I had all the cartilage removed when I was 19, then a clean out and lateral release to reposition the knee cap when I was 43 and I am now pushing 57. At this point the only complete cure is a knee replacement. Ice, drugs and modifying the squats in cross fit keep it under control most of the time. Working the quad with rollers and gentle stretching is my plan to see if that helps to relax the stiffness

You certainly HAVE had quite the journey with your knee! I will think of you when I start grumbling to myself about my small knee problem

Our group trainer incorporates a lot of Crossfit into our workouts - he modifies as he deems necessary. He is working with me separately on some of the foundations so I can progress in the group training. Some of the group training is humbling, but I try not to compare myself with some of the members who are truly awesome athletes and focus on what "I" am doing. My t-spine and hip flexibility (especially the former) has been an issue, but they are both final responding Now if I could just get my body and brain together - sometimes I do the opposite of what I hear I wouldn't mind checking out a local Crossfit box someday, but I've more than enough on my plate at my current facility.