5 SIMPLE EXERCISES FOR KNEE PAIN
tendonitis, ACL & MCL tears, torn meniscus
The knees can hurt many ways but the solution is the same:
Get them STRONGER
These 6 exercises can reduce pain, repair muscle and connective tissue, and restore the function you have lost
tendonitis, ACL & MCL tears, torn meniscus
The knees can hurt many ways but the solution is the same:
Get them STRONGER
These 6 exercises can reduce pain, repair muscle and connective tissue, and restore the function you have lost
#1 Isometric Lunges
damaged connective tissue needs mechanical loading in order to heal properly, if this does not happen, you will never regain what you lost
Isometrics are how you start,
Super safe, no change in muscle length, they can be adjusted for anyone
damaged connective tissue needs mechanical loading in order to heal properly, if this does not happen, you will never regain what you lost
Isometrics are how you start,
Super safe, no change in muscle length, they can be adjusted for anyone
#2 Isometric Quad Extension
these are especially effective for patellar tendinitis, damaged tendons need mechanical loading in order not to form scar tissue
these can be done daily in sets of 30-60 seconds, and do 4 sets
these are especially effective for patellar tendinitis, damaged tendons need mechanical loading in order not to form scar tissue
these can be done daily in sets of 30-60 seconds, and do 4 sets
3. Regular Quadriceps Extension
This exercise is by mechanically perfect, it has been used in rehab for years,
it gets a bad rap online which is unfortunate,
because itβs one of the most helpful and effective strengthening movements you can do
10 to 20 reps each set
This exercise is by mechanically perfect, it has been used in rehab for years,
it gets a bad rap online which is unfortunate,
because itβs one of the most helpful and effective strengthening movements you can do
10 to 20 reps each set
4. Reverse Pedaling on Airdyne (or equivalent)
I learned this exercise from @_SwagHercules
This is probably where I would start someone if they had really bad knees and every other exercise was painful
Zero impact and you can pedal as slow as you need to
I learned this exercise from @_SwagHercules
This is probably where I would start someone if they had really bad knees and every other exercise was painful
Zero impact and you can pedal as slow as you need to
5. Seated Leg curls
strong hamstrings are part of having healthy knees,
seated leg curl is another fantastic machine that trains the exact biomechanical function of the hamstrings, allows for progressive overload, and itβs endlessly adjustable to any level
strong hamstrings are part of having healthy knees,
seated leg curl is another fantastic machine that trains the exact biomechanical function of the hamstrings, allows for progressive overload, and itβs endlessly adjustable to any level
#6 VMO Squats
Basically squats with full knee flexion
Most people never train the quadriceps through their full range of motion, when they finally do these, the effects can be surprising
Basically squats with full knee flexion
Most people never train the quadriceps through their full range of motion, when they finally do these, the effects can be surprising
Knowledge is useful, but application is power
I discuss my functional rehab approach on my newsletter. I cannot individually solve everyones pain, but I can give you better strategies and exercises that WOR
40,000 subscribers, and itβs Free
getrevue.co
I discuss my functional rehab approach on my newsletter. I cannot individually solve everyones pain, but I can give you better strategies and exercises that WOR
40,000 subscribers, and itβs Free
getrevue.co
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