Are splits supposed to hurt?

Stretching should never hurt - so if you're experiencing acute pain or an intense stretch in your knee when doing splits, you're smart to look for a solution! There are several things that can lead to the sensation of pain in the underside of our knee (especially if your knee has a tendency to hyperextend).

daniwinksflexibility.com - Help! My Front Knee Hurts in a Front Split - Dani Winks Flexibility

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Possible Cause #2: Weak/Unengaged Hamstrings

If your hamstrings are weak and unengaged, when you straighten your front leg in a split, the downward pressure of your knee can put a strain on the knee ligaments (which aren’t meant to stretch!), pushing the knee towards hyperextension, and lead to pain. A good test would be to see if you feel the same discomfort/pain under your knee in a one-legged seated pike stretch. In a seated pike, you can get the same amount of hamstring stretch as in your front split, but the floor is supporting the knee joint. If the pain isn’t present in a regular ol’ pike stretch, then it’s a good sign you need to learn to use your muscles to support your knee when the knee is in the air (like in a split, or half split hamstring stretch). If the pain is still present, then it might be muscular (see #1 above) or nerve-related (see #3 below) Long Term Fix: Strengthen your hamstrings at their end range of motion and learn to engage them (slightly contract) in your front split. This is especially important for folks who have hypermobile knees and knees that like to hyperextend! Short Term Fix(es): Slightly bend your front knee - holding a microbend requires your hamstrings to contract (which also works as a strengthening exercise!) and takes pressure off of the knee ligaments. You can also lightly engage your quads on the front leg, trying to pull your knee cap “up” your thigh toward your hip. So this would be an isometric contraction with muscles on both sides of your hip joint contracting (quads and hamstrings), but with the hamstrings engaging just a bit more to maintain the knee bend. Alternatively (or additionally), you can physically support the front knee by putting something like a yoga block, pillow(s), or a folded blanket under the knee to take weight out of the knee joint.

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