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Question: Is it normal if the inside of your knees hurts when practicing to do the splits!?
I'm learning how to do the splits and practice every day but the more I stretch the more the side of my knees hurt!. Is that normal or am I doing them wrong!?How should I do them to learn faster!?Www@QuestionHome@Com

Best Answer - Chosen by Asker:
If the sides of your knees hurt, that is a bad sign!. It means that the muscle is stretching at the insertion point, so you could tear a muscle, and you may even be stretching ligaments, which is really dangerous and can lead to major knee problems ending in surgery!. also, when you tear a muscle, it repairs itself by building scar tissue which, unlike muscle tissue, is nonelastic!. You will get -less- flexible if you continue to stretch this way!.

Safe and effective stretching must be done when your muscles are warm!. If you go for a long walk or a jog, or do any other kind of exercise that works your hamstrings and the front of your hips (jumping rope, squats, just about anything aerobic), that will get your muscles nice and warm and ready to be stretched!.

Go into the stretch -slowly- and hold your position when you feel a stretch, but do not continue to push to the point of sharp pain!. Hold the stretch for at least thirty seconds!. You have to hold the stretch because at first your muscles will respond by tightening (this is called the "stretch reflex"); after 30-90 seconds you will feel them relax a little and you may be able to stretch a little further without pain!. Do not hold the stretch for longer than two or three minutes, as this can lead to the problems I discussed above!.

If I were you, though, I would lay off the stretching for a few days and give your knees some time to recover!. You want them to be the only knees you ever have!.

There are two stretches in addition to the regular "slide into the splits position" stretch that can help you!. The first is to lie on your back and lift one leg in the air (keep the other straight on the floor), and grab it wherever you can and slowly pull it toward you - again, only as far as you can without feeling sharp pain!. The other stretch is sometimes called the "runner" stretch - you go into a very deep lunge (one leg bent at a right angle and the other stretched straight behind you, with the ball of the foot on the floor, supporting yourself with your hands)!. There are variations of these stretches and they are good too; the important thing is, as I said before, only to do them when you are warmed up!.Www@QuestionHome@Com

Make sure you stretch your legs out completely before you just plop down into your splits!. Your sore knees could be due to over stretching or a pulled muscle!. If that's the case take a break and go easy on it!.
Trust me, I've pulled my groin twice from not properly stretching!. It hurts and takes forever to heal!Www@QuestionHome@Com

well when u do the splits you should be careful when your knees hurts and you should try doing them more smoother when doing them if you have any more questions email me at kittyonfyre@yahoo!.comWww@QuestionHome@Com

mine hurt toWww@QuestionHome@Com