Knee pain during side split stretch.

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Knee pain during side split stretch.

Postby danblukk » Dec 09, 2016 14:00

I am trying to acheive the side and front split aswell as being able to hug my knees. I have Thomas Kurz book and have been using a combination of dynamic, isometric and relaxed stretching the way he suggests. The problem is I get knee pain when I stretching for the side split. I'm not even close to the floor yet and am already experiencing knee pain and it's not just during isometric stetching I get it with relaxed stretching too, as soon as my legs reach a certain angle.
My front split is fine and is improving.I read that it could because my leg muscles are weak but I go gym 3 times a week doing sqauts, front sqauts and romanian dead lifts with heavy weight.

Does anybody have any advice?
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Re: Knee pain during side split stretch.

Postby Thomas Kurz » Dec 12, 2016 21:20

danblukk wrote:I get knee pain when I stretching for the side split. I'm not even close to the floor yet and am already experiencing knee pain and it's not just during isometric stetching I get it with relaxed stretching too, as soon as my legs reach a certain angle.


Don't do isometric side splits but instead do increasingly wide horse-stance, as an isometric stretch. Do relaxed stretch for side split by sitting on the floor and then spreading your legs, not sliding into the split.
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Re: Knee pain during side split stretch.

Postby danblukk » Dec 18, 2016 14:51

Thanks will definately give that a try.
Was just wondering would it be best to go straight into Isometric tensions or do some reps and holds first like this guy suggests?
https://youtu.be/zvOPOuhtczg
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Re: Knee pain during side split stretch.

Postby Thomas Kurz » Dec 19, 2016 10:47

For best results follow the sequence of exercises shown and explained on Flexibility Express.

For additional info on Flexibility Express, check these threads:

http://rosstraining.net/forum/viewtopic.php?f=1&t=66551

http://rosstraining.net/forum/viewtopic ... 1&start=10
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