Good stretches so i dont feel sore?

can anyone give me some good stretches so i dont get sore during and after my workouts specifically for running/using the elliptical. the only thing i usually do is stretch out my hamstring and thats about it...can anyone give me some good and detailed ones with as little medical lingo as possible..i dont know all the nerves/muscles/tendons...saying arm, leg, knee etc is fine by me lol

p.s is it possible to stretch ur knee? theres alot of tension in it from when i strained my ACL and it feels like its been pulled but i dunno how..if at all..it can be stretched. i already have to wear a brace on it as it is :(

i have alot of pressure under where my kneecap is so i dunno if thats the joints or sumthin else but it hurts!! i have a strained ACL on my right leg and i twisted my left knee fallin down stairs a while back so thats why i do the elliptical..its not as hard on my knees

Are your joints sore, or is it your muscles? If your joints are the problem, ice them after you work out (and cool down) and take Advil. If your muscles are sore, stretching will help somewhat, as will massaging them. Also, eat more protein, especially soon after finishing a workout. If serious muscle soreness persists, add an extra rest day between workouts.