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Many people are sedentary throughout the workweek and then engage in high-intensity exercise on their days off—earning them the nickname “weekend warriors.” Despite their enthusiasm for exercise, insufficient muscle strength, imbalanced muscle groups, and inadequate warm-ups can easily lead to knee or hamstring injuries, resulting in common problems such as tendinitis.

Proper warm-ups and dynamic stretches before exercise are the most effective ways to protect your body. Simple, effective stretching exercises can improve muscle elasticity and joint flexibility, helping your body better cope with the demands of exercise.Dynamically Stretching the Superficial Dorsal LineIf the knee joints lack the stability offered by muscle support, strenuous exercise may place added stress on the tendons and ligaments, leading to chronic inflammation or acute strains over time. Therefore, whether running, playing ball games, or training, warming up is the first line of defense against sports and exercise injuries.We had a problem loading this article. Please enable javascript or use a different browser. If the issue persists, please visit our help center.