Stretches - Forward Lunge
Whether it's skiing, running or team sports, such as basketball or football, stretching keeps the body flexible. Flexibility can decrease the chance of injuries, especially at the knee and ankle. Stretching again following the activity should also be part of your injury prevention plan.
Before any kind of physical activity, including stretching, it's best to warm the body up with some light exercise. Walking, running in place or doing jumping jacks for a few minutes will help warm up your muscles.
Once muscles are warm, they’re ready for stretches. One common stretch is a forward lunge.
Kneel on one knee. Place the other leg forward at a right angle (knee right over ankle). Lean forward to feel the stretch in the front of the thigh. Hold for 20 seconds. Repeat several times. Switch legs.