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Exercises for Contracted Muscles Behind the Knee

One of the knee's primary functions is to allow the thigh muscles to contract. When the knee contracts it steadies the knee joint when walking and lets the leg become straight. Muscle pain around the knee affects many people at some point in their lives. Knee pain can be debilitating and can get in the way of everyday living. When the contracted muscles behind the knee stay in a constricted position you can seek relief through various exercises designed to stretch out the contracted muscles.

  1. Stretches

    • Stretching is designed to extend the muscles before you attempt any activity where you will be using them so you do not pull or tear a muscle. Stretching the hamstring can also relieve the contracted muscles behind the knee. To stretch the hamstring place one of your legs on the back of a chair or couch and reach for your toes (it is not necessary to touch your toes). Hold this position for 10 seconds, and then switch legs. Do about four to five repetitions of this stretch. Try to do this stretch every morning to prepare your legs and knee muscles for the rest of the day.

      To stretch the contracted muscle located in the back of the knee you will also need to stretch the thigh muscle, because the two muscles are related. To begin the stretch first sit down with your legs straight out in front of you, then bring your toes toward you and push down on the knees. After you feel a stretch, repeat the exercise again. When repeating, lift the leg up above the ground about four inches and hold this position for 10 seconds. Do 10 to 15 repetitions of this exercise and repeat it three or four times a day.

    Precautions

    • Before you begin any exercise plan first consult with your doctor or physical therapist, especially if you have experienced previous trauma to the knee area. Doing at least five minutes of light cardiovascular exercise a day like walking, non-strenuous jogging, using an elliptical machine, or riding a stationary bike, all help to increase circulation to the muscles to help prevent damage and inflexibility. Remember to never stretch the knee more than 90 degrees as it can seriously strain the knee.

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