The Trainer’s Guide to knocking out knee pain
Is your workout routine bringing you to your knees? Whether you are a roadrunner who is clocking in major mileage, a gym-goer grinding out your weekly workout or experiencing the early stiffening stages of arthritis, nagging knee pain is enough to sideline any sweat session.
Hip Raises. Lie on your back with knees bent and both feet flat on the floor. With your core activated, push through the heels, squeeze the glute muscles and slowly raise the hips until you form a straight line from your knees to your shoulders. Hold this position for one count, and then slowly lower the hips back to the ground. This is one repetition. To increase the difficulty, add a resistance band around the lower portion of the thighs and perform the same movement. Apply pressure to the bands by lightly pushing the knees outward, while the feet remain parallel and planted on the floor. Repeat 10-12 times.
Outer Leg Lifts. Lying on your left side, stack the legs and bend them at the knees. Rest your head in your left hand, and position your right hand flat against the floor, in front of your abdomen. Straighten the right leg and flex the foot to form a 90 degree angle at the ankle. Slowly lift the leg to shoulder height, hold for one count, then slowly lower it until it is one inch from the resting leg. A resistance band can be incorporated into this exercise to increase difficulty by forcing the hip joint to work harder. Repeat on the opposite leg. 10-15 repetitions for each side.
Lunges. This exercise should be implemented into every workout, everyday. Not only does it strengthen the hips and knees, it aids in perfecting balance and coordination - two aspects of daily living that most individuals lack. Standing with proper posture and feet hip-width apart, take a big step forward with your weight landing on the heel of the extended leg. It is important to protect the knees by ensuring that it stays aligned over the ankle rather than allowing the knee to extend over/past the toe. In addition, the opposite knee should be directly under the hip to form 90 degree angels at both legs. Bring both feet together and continue to alternate legs until you complete thirty lunges in total. Add a weight to both hands to boost the burn. For beginners, 8-10 pound weights per hand is a good starting point. Once this weight feels manageable, increase the weight in 2 pound increments. Repeat each set 3-5 times.
Happy hips will prevent you from feeling weak in the knees.
Earn it.
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