Upper Calf and Kneecap Stretches

Pain around your kneecap that you feel in your upper calf may be caused by several factors, including bursitis or patellar tendinitis, also known as jumper's knee. Treatment may include resting, applying ice, taking painkillers and exercising. Additionally, stretching the muscles around your kneecap may help to relieve the symptoms and prevent further problems. Check with your doctor before exploring any self-treatment.

  1. Warm Up

    • Stretching cold muscles is inefficient at best; at worst, it can lead to an injury. Raise your core temperature before you stretch by doing five to 10 minutes of light cardio work, such as stationary cycling. When you're warm, stretch your legs dynamically -- before you perform static stretches -- by doing walking lunges, walking with high knees or straight-leg kicks. Stretch both legs equally when you do dynamic and static stretches.

    Loosen Your Hamstrings

    • The bulk of the hamstring muscles are in the back of each thigh, but all four hamstrings attach to bones in your shin, below the knee, and are primarily responsible for flexing your knees. Stretch your hamstrings by sitting on the floor and extending one leg forward. Bend your opposite knee and position the sole of your foot against the inside thigh of your extended leg. Lean forward slowly until you feel a stretch beneath your thigh.

    Stretch Your Quads

    • Much like hamstrings, you may think of the quadriceps as a group of thigh muscles. But the quads extend to the tibia in each calf and are primarily responsible for extending your knees. Perform a standing quad stretch by bending one knee and lifting your raised foot behind you. Grasp your foot and pull your heel toward your butt while both thighs remain vertical. Stop when you feel the stretch in the front of your thigh.

    Work Your Calves

    • If you have pain or tightness in your upper calves, you'll obviously want to stretch your calves directly. To do a classic wall stretch, face a wall at a distance of about a stride and a half. Step forward and extend your arms straight ahead at shoulder level so your palms are flat on the wall. Keep both feet flat on the floor as you flex your front knee until you feel the stretch in your calf.

    Cross Your Legs

    • You'll feel the crossover stretch far from the knee, but it also works areas that do impact your knees, such as the iliotibial (IT) band -- a group of fibers that runs from the outside of your hip to just below your knee. An irritated IT band often results in knee pain. To stretch the IT band, lie face up on the floor with one leg extended. Bend your opposite knee and cross your foot over your extended leg. Grasp your raised knee and pull it gently toward the opposite shoulder until you feel the stretch on the outside of your hip.