33% of people will suffer with knee pain in their lifetime.
Do this to get stronger and pain free knees:
Do this to get stronger and pain free knees:
Before we get into the exercises it is first important to understand the basics of strengthening a joint.
To strengthen an injured joint you must:
- load the joint
- work in all DOF
Working on these two things will ensure that the joint is able to
To strengthen an injured joint you must:
- load the joint
- work in all DOF
Working on these two things will ensure that the joint is able to
move the way it should (mobility) and be strong enough to continue to support these movements.
In this thread I will go over some simple exercises you can do to improve knee mobility and strength.
Lets begin.
In this thread I will go over some simple exercises you can do to improve knee mobility and strength.
Lets begin.
Mobility
Joint mobility is the degree in which a joint can move. If you have knee pain, it is likely your mobility is impaired.
The knee flexes and extends but it can also rotate. All of these movement patterns should be worked on for optimal joint mobility.
Joint mobility is the degree in which a joint can move. If you have knee pain, it is likely your mobility is impaired.
The knee flexes and extends but it can also rotate. All of these movement patterns should be worked on for optimal joint mobility.
Here a few exercises to do:
1. Knee rotation
οΏΌ
This is a great exercise to increase pain free mobility.
Externally rotate your foot out and rotate your foot in again.
You need to use this movement pattern to heal and strengthen the parts of the knee that facilitate rotation.
1. Knee rotation
οΏΌ
This is a great exercise to increase pain free mobility.
Externally rotate your foot out and rotate your foot in again.
You need to use this movement pattern to heal and strengthen the parts of the knee that facilitate rotation.
2. Assisted Knee Extension
Straighten your knee out onto a chair.
This is great for those who experience pain when trying to extend the knee.
Slowly work to achieve full extension over time.
Straighten your knee out onto a chair.
This is great for those who experience pain when trying to extend the knee.
Slowly work to achieve full extension over time.
3. Assisted Knee Flexion
Same idea here.
Work to get your knee to full flexion with minimal pain.
Same idea here.
Work to get your knee to full flexion with minimal pain.
If youβre enjoying this thread so far be sure to checkout my free bodyweight workout routine you can do at home.
Build muscle and strengthen your entire body.
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Build muscle and strengthen your entire body.
No equipment required.
Get it below for freeπ
najibrahal.gumroad.com
Strengthening the knee
Now lets go over how to strengthen the knee joint.
To strengthen the knee, or any joint for that matter, you need to be strengthening the connective tissues that make it up.
These are the tendons, ligaments, muscles, cartilage, and bone. Yes the bone.
Now lets go over how to strengthen the knee joint.
To strengthen the knee, or any joint for that matter, you need to be strengthening the connective tissues that make it up.
These are the tendons, ligaments, muscles, cartilage, and bone. Yes the bone.
To do this you need to provide an adequate stimulus.
See, the body is POWERFULLY effective at healing itself, you just need to give it a reason to.
Your knee wont heal if its not being challenged. Donβt use it, you lose it.
See, the body is POWERFULLY effective at healing itself, you just need to give it a reason to.
Your knee wont heal if its not being challenged. Donβt use it, you lose it.
1. Isometric knee extension
For this exercise use a leg extension machine and set it to maximum weight.
Position knee at whatever angle is most comfortable.
Exert force for 30 seconds in the isometric position (knee doesnβt move).
For this exercise use a leg extension machine and set it to maximum weight.
Position knee at whatever angle is most comfortable.
Exert force for 30 seconds in the isometric position (knee doesnβt move).
@AJA_Cortes has a great tutorial where he walks you through this exercise. Check it out below.
2. Treadmill retro walking
This is simply walking backwards on a treadmill.
Adjust the incline for more difficulty if necessary.
Great way of slowly regaining strength in the knee especially for those with severe pain.
This is simply walking backwards on a treadmill.
Adjust the incline for more difficulty if necessary.
Great way of slowly regaining strength in the knee especially for those with severe pain.
3. Step ups
Step ups are great for loading the knee especially in cases of severe pain and impaired mobility.
Adjust the height of the step and/or hold dumbbells for difficulty.
Step ups are great for loading the knee especially in cases of severe pain and impaired mobility.
Adjust the height of the step and/or hold dumbbells for difficulty.
Advanced exercises
The following are exercises for those with little or no knee pain and are looking to strengthen the knee as a preventative measure and for better function.
1. ATG split squats
A great exercise for strengthening the knee snd ankle joint.
You can also do
The following are exercises for those with little or no knee pain and are looking to strengthen the knee as a preventative measure and for better function.
1. ATG split squats
A great exercise for strengthening the knee snd ankle joint.
You can also do
these in an isometric position as seen below.
These exercises were highly popularized by the knees over toes guy.
They are effective exercises for strengthening the lower body.
These exercises were highly popularized by the knees over toes guy.
They are effective exercises for strengthening the lower body.
2. Backward sled pulls
This is essentially just walking backwards with an external load.
Ideally have the rope of the sled be attached to your hip.
This is essentially just walking backwards with an external load.
Ideally have the rope of the sled be attached to your hip.
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