You are here:

Stretching & Flexibility/Knee pain. Streching effort not showing results


Suffering from right knee pain for 6 months. Doctor says hamstring/calf/itband/quads are too tight.I am going physiotherapy for 4 months but inspite of streching hard, muscles are still tight. Recently figured out that during hip stretch i was not able to keep by back down. Its 2 weeks hip is now stretched but doctor says still my quad/calf/itband/hamstring is tight pulling my kneecap outwards. Any suggestion to make stretching fruitful or figuring out errors.
I live in sunnyvale/CA but couldn't find out any institute which can help me stretch my body out.
Any help is much appreciated.


Hi Ankur,

Thanks for your inquiry. It's a pleasure to help and I hope the following is beneficial.

Your comment... "in spite of stretching hard" is an indication as to why your flexibility isn't improving. Unlike strength training where the harder you push the stronger you get; stretching works the opposite way. The more gentle and relaxed you stretch the more flexible you get.

So it's not necessarily a routine or special stretches that you need; it's a change in the way you do your stretching that will help.

So my first recommendation would be to relax and don't push the stretching so hard.

Also, I recently wrote an article titled: 4 tips for improving your flexibility when you think you can't improve your flexibility. You can read the article at the following link...

The article covers things like: warming up; when to stretch; variety; types of stretching, etc. (And BTW, one of the best times to stretch is just before going to bed.)

As for different stretches that you can do for your quads, calves, hamstrings, etc. take a look at our free stretching videos here...

I hope the above has been helpful. For more information on stretching, flexibility and sports injury management, visit Injury Fix.

Brad Walker
Founder & CEO
Injury Fix

Stretching & Flexibility

All Answers

Answers by Expert:

Ask Experts


Brad Walker (The Stretch Coach)


I'm more than happy to answer any questions relating to stretching, flexibility and sports injury management. Including how to use stretching to improve your athletic performance, prevent sports injury and aid in the recovery of sports injury.


I'm an internationally recognized stretching and sports injury consultant with more than 20 years of practical experience in the health and fitness industry. I'm also the founder of the Stretching Institute and

Sports Medicine Australia

I've written 5 books on stretching, flexibility and sports injury, including... The Stretching Handbook (ISBN: 978-0958109338), The Anatomy of Stretching (ISBN: 978-1556435966) and The Anatomy of Sports Injuries (ISBN: 978-1556436666). Plus, I've had numerous articles published at, and

I'm a health science graduate of the University of New England, with post graduate accreditation's in athletics, swimming and triathlon coaching. I've worked with elite level and world champion athletes and I've lectured for Sports Medicine Australia on sports injury prevention and treatment.

Past/Present Clients
I've worked as assistant coach to Miles Stewart (World Champion Triathlete) and Mick Doohan (World 500cc Motorcycle Champion). Plus I've worked with countless other athletes from sports as diverse as roller-skating, squash, and cycling.

©2017 All rights reserved.