Ouch!  My knee hurts!  How do I stretch my knee!?
True story, I was asked this once before.  No, you cannot “stretch out” your knee.  It is a joint and not a muscle or some other form of connective tissue and therefore cannot be stretched out.  9 times out of 10 when you guys have achy joints like knees, ankles, elbows, shoulders or spine (yes the spine is a joint) it is actually the muscles, tendons, and ligaments that surround that joint that are tight and pulling the joint out of its optimal alignment/position.  To rid yourself of these aches and pains we need to spend a good portion of time mobilizing the soft tissue that surrounds painful joints.
For example let’s look at the knee.  If you knee is tight and giving you pain we would start by spending  ample time rolling out your glutes, hamstrings, quadriceps, IT bands and calf.  Then we would do the couch stretch, some calf and medial shin mobilizing, and finish with some posterior chain flossing.  That all may sound complicated, but I have more than likely already had you perform post of these mobilizations on yourself already, you just didn’t know the fancy name.  Anyways, after this attack on the tissues your knee pain should be long gone and you should be feeling brand new.
There is also always the possibility that you just have a lot of inflammation within your joints giving you pain.  In this case we would attack that with a Paleo/anti-inflammatory diet  high in Omega-3 in order to rid your body of systemic inflammation.
So the moral of the story is this guys, if you have some pain in your joints or muscles then mobilize those soft tissues and get rid of it.  Don’t let it sit and get worse!
SWOD- See WOD