The Splits & Knee Problems

sensualdevotions started this discussion · 5/8/2012

Hi everyone. I have always been pretty close to getting my splits - I basically have them, but I keep having to give up on stretching because it puts a strain on my knees, so much so that it feels weird when I walk afterwards sometimes. No matter what I do (pillows, yoga mats etc.) Is there any way to stretch without putting my knees at risk? Also, when stretching for the middle splits I often feel the stretch in the back of my knees (especially in my right knee), like the ligaments are being pulled, instead of my hamstrings and inner thighs. What can I do to relieve this because its really uncomfortable, and I can't really get anywhere in terms of stretching for fear of injuring myself. Ive tried lying on my back with my legs against the wall, and the other usual way, but no matter what i do, the ligaments keep pulling and hurting me. (Its not a horrible excruciating pain but its enough to get me worried enough not to stretch anymore) Any help would be appreciated.

13 replies

Veena · 5/9/2012
Do you have knee problems? What kinds of stretches are you doing that puts strain on the knee, there maybe other options. Is the pulling you feel during the middle splits possibly coming from the calves? Have you tried foam rolling before stretching?
minicoopergrl · 5/10/2012
I was going to suggest Veenas idea of using a foam roller before stretching. Im also experincing the same issue with my knee. My hamstrings are super tight (I try to have a particular someone massage them at home but he wants a 'reward' for being nice, nope rather pay for a massage instead, LOL)
sensualdevotions · 5/10/2012
I don't have a foam roller... :( I usually feel it stretching for the middle splits. I usually lie flat on my back with my legs open, and up against the wall. I'm not aware that I have any knee problems, the only thing is my legs aren't straight, and they aren't symmetrical either. But I don't feel the pull from my calves, its as if the ligaments in the back and sides of my knee are being pulled on instead of the muscle being stretched.
sensualdevotions · 5/10/2012
I don't have a foam roller... :( I usually feel it stretching for the middle splits. I usually lie flat on my back with my legs open, and up against the wall. I'm not aware that I have any knee problems, the only thing is my legs aren't straight, and they aren't symmetrical either. But I don't feel the pull from my calves, its as if the ligaments in the back and sides of my knee are being pulled on instead of the muscle being stretched.
LillyBilly · 5/10/2012
I used to have lots of splits problems as well, and they turned out to be alignment/strength issues. As far as I know, when you do this strech, your legs should be turned out as much as possible (from the hip, like you learn in ballet). For me, the moment I turn out my legs correctly, I feel the strech in the muscles and not in my joints. So you should actually have good enough muscles to hold your leg in the correct position when you do the strech - it's actually hard work and not just lying there and letting your legs fall. This is why when we work on flexibility, we spend a lot of time strengthening the relevant muscles as well.
Veena · 5/10/2012
The wall stretch is pretty intense. You might want to try other stretches that will allow you to control the intensity a bit more. Lillybilly makes a great point. Check your form, it may just be a simple alignment issue. If you're taking the lessons here, the individual stretching lessons will cover proper alignment. 🌸
Dancing Paws · 5/10/2012
When you say that your legs aren't stright, do you mean that your knees are bent in the stretch? If so, then you need to decrease the angle of the stretch until you CAN straighten your legs and feel a stretch at the same time. I've found that a big limiter for me is that the outsides of my hips don't want to allow me to open my legs very far, so those need to be stretched as well.
RoseMay · 5/10/2012
I've had several knee surgeries and can easily anger them. I have to say Veenas middle splits stretches and routine are by far the knee-friendliest ones I know of. (Thanks Veena! :-)) In the straddle stretch I don't feel pain in the knees when I flex my feet. When I point them it does feel weird at a certain degree of the stretch.
valerie98 · 5/10/2012
Glad this came up. Sometimes it feels like the ligament in the back of my knee is stretching and not the muscles. This only happens with my middle splits.
Miraine · 5/10/2012
I used to get knee pain from stretching too. If you're doing "passive" stretching, e.g. your legs are completely relaxed, it might be that your joints are not being well enough protected by the muscles around them (there is an ever-present degree of tension in a muscle, the "tone" of it, which keeps things like kneecaps in alignment etc.). Try stretching with quads active (tensed), and see if that lessens the problem. If it does, you might want to look into PNF stretching. I only ever lightly stretch passively now, and not for an extended period, and use PNF stretches for flexibility gains. I don't get the knee troubles from that :)
sensualdevotions · 5/12/2012
@sensualscimitar by my legs not being straight i mean that I have bow legs, one is a bit more curved than the other. I do straighten my knees right out when doing the stretch. I was trying to upload a pic of it but I can't figure out how to do that on here. I saw veena's split routines once but I don't remember them :( I do intend to do a year subscription but I have some expenses to take care of so I've got to wait a while. :( All this stuff about 'turning out' and PNF stretching etc. I have a lot of reading to do! Never done ballet or any formal dance classes before pole dancing. Going to check youtube now.
Saphyre · 5/12/2012
missgabrielle, I have the same issues. It feels more like a ligament issue on the inside and backs of my knees. One thing that I have found helpful is to massage the area for a good 5 minutes on each side before performing the stretch. I get that same uncomfortable feeling when I first start massaging, and by the time I finish it has subsided. One thing that Veena and others have pointed out is that it is super important to make sure your legs are very warm before you start any of the leg stretching. So, first get them warm by either a warm bath, light body work, or even a heating pad. Next, massage those ligaments. Then you are ready to continue deeper stretching. Miraine is on the money when she mentions flexing (tensing) the feet and quads. This means pointing the toes up towards the knee, not pointed out away from you. Do that first, and if it feels okay, then slowly point your toes. Veena mentions the foam roller. This is what I used for my massage in addition to my fingers. It is very much worth it to invest in one. They are not that expensive. Good luck!🙂
Chwenny · 5/13/2012
Hi Mizzgabrielle, I have the same problem too! My legs bend the other way though, they are knock-knees and one side hyperextends more than the other. It really helps to flex your feet and keep the quads engaged. I used to feel the pinching behind my inner knees whenever I did the 'legs on the wall, butt on the floor' stretch, but once my yoga instructor got me to flex my feet it felt fine. One tip: start with your feet already flexed and quads engaged and keep everything engaged as you stretch them open. Then HOLD! I find engaging my core helps to keep everything in place. :)