Discussion Board

Laniu, what do think of figure 4 leg stretches. The do stretch what they are supposed to but seems to me they also put side stretch or rotational force into knee ligaments which is not a good thing long run. Is this a concern. Several "experts" have assured me this is a non-issue but after 2 surgeries (snowboarding) I would like some reassurance. Or not! I have been avoiding them as I can visually see my lower leg of the crossed over one, being torqued out of alignment w/ the thigh...

Thank you!

Geoffrey,

Please post a picture if you can. One person's "figure 4" stretch may not be another's! I've done these both sitting and standing, so let's take a look at what you mean.

Regardless, if you have a stretch that places stress on an injured joint and you know that it is contraindicated, find an alternative.

Lani

Here 'tis
http://www.fitsugar.com/Stretch-Figure-4-Piriformis-537394

Geoffrey,

I utilize this stretch a lot but then again would have you defer to your knee issues if they pose a problem.

I also recommend on this stretch to keep a strong akle with a flexed foot to protect the ankle joint. The support around the ankle needs to be active so as not to overstretch the ligaments.

Hopefully your knee will tolerate this as it's a great stretch for the hips and back.

Lani

Thank you. Knee will tolerate it short term but i am more concerned about long term, with repeated application. It is very similar motion to what is done by folks sitting in "full lotus" w/ feet on tops of thighs, legs crossed. If done properly, all the rotational forces are supposed to be in the ball and socket hip joint. But I know of at least 2 people who thought they were doing just fine with it until one day stepping off a curb or some such, their knee blew out sideways necessitating major surgical rebuild. So maybe I will pass thank you, just to be sure I am still up and about in my 80's and hopefully well beyond that!

Geoffrey,

It's also possible to modify this stretch by having the leverage point of the stretch above rather than below the knee. In other words, you can be standing and fold the "4" leg but have it against a low counter or high bench touching above the knee, thus no direct pressure on the knee joint.

Another even easier way is to avoid the 4 and have the knees one over the other, so there is no space between the thighs, and pull the knees in toward the chest. Deep stretch in hip and back, no fuss muss or bother on the knee.

Lani

Ahhh, thank you, good tips. I have been putting the "cross" leg flat on floor, sitting facing down, and the other straight out behind me and then leaning forward. Works pretty well but your method is indeed a deeper stretch. Excellent.

G

Great Geoffrey! I figured that the "leg on the floor" position might not be optimal for YOU with the knee consideration; indeed the deeper leverage as I suggested without knee stress will give you a more targeted stretch through the hip.

Thanks for letting me know!

Lani