Symptoms can range from mild knee pain only during sports to constant pain that makes participation impossible. If your pain is mild, you can probably continue to participate in your sport. If symptoms are severe, treatment may include tak ing a break from sports or wearing a cast or brace. If you don t need a cast or brace, the following stretches for the quadriceps and ham strings may relieve some of the pain and allow you to continue with your sport. If there is no improve ment after 7 to 10 days of doing the stretching exercis es, or if your symptoms wors en, consult your doctor.
Quadriceps stretch .
Using the hand on the same side as the bent knee, reach back and grab your ankle. Pull the foot downward until the heel is touching your buttock, if possible. Sit with one leg straight out in front and the other leg bent as shown, and lean forward, keeping your knee straight. Try to lean from your hips and keep your back fairly straight. You ll feel a stretch in the back of your thigh.