Tips for Preventing Knee Pain When Exercising

We get a lot of people coming into the
clinic for knee pain. Whether it be injury, overuse, degeneration – a lot of
that is resultant from faulty mechanics. We see weakness at the hip
cause a lot of stresses at the knee. Brendan’s gonna go ahead and show us
what a bad squat looks like, and this is what we see pretty often, where we’ve
lost tension from above, and those knees are now coming together. We want to make
sure that he develops tension from up higher. We’re gonna push those knees out
so that when he comes down, the hip is in line with the knee, and the knee in line
with ankle. That is a great squat. Hips sitting back, and knees in line over the
toes. So we’re gonna give you three exercises to help you to strengthen the
glutes and help to maintain alignment of the knee. And this is just a
strengthening for the glute muscles. So he’s gonna go ahead and lift up his hips
into the air nice and tall till his body’s in a neutral position, and back
down. So you’re just gonna want to perform that until you feel a nice burn
through the glutes. The next exercise is just to lower down from a stair. We want
to see that you do it with a lot of control. Again, we’re trying to keep the
knee from tracking too far in or out. We want it to stay right over the toes.
So Brendan’s gonna drop one foot down towards the floor, just really slow and
controlled down and back up, and what you see is that his knee that’s lowering him
is not wiggling about. We want to make sure we’re tight in the gluts again,
trying to keep the knee aligned. So for that exercise you would, of course, want
to perform it on the opposite side. Work until you feel the point of fatigue,
which is where the muscles burning, but we don’t want you to be feeling pain. And
for the last exercise, again we’re targeting the outer hips. We’re going to
be placing a band around the ankles. These bands you can get at any sporting
goods store. From there, he’s going to be taking some side steps, making sure that
the shoulders aren’t swaying much. We really want to isolate this to
the hips, so just nice and steady steps until you feel a fatigue on the outsides
of the hip. So as you can see, that band is kind of trying to pull the knees in,
and what you’re wanting to do is be active and pushing the knees out so that
we’re strong through the hips.


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