Working for long
stretches without taking a break; making awkward stretching or twisting
movements involving your knee joints, or pushing and pulling unwieldy objects
places stress on your knees and other joints of your body. Knee pain exercise
is recommended by physiotherapists to ease the frequency of knee pain episodes
in people who have been long time sufferers of pain in their knees.
It is important to take
a break every time you feel tired during the exercise routine. You can also
stretch your legs before taking rest. This keeps the muscles in your knee joint
in good condition and more receptive to knee pain exercise routines.
You must select tools
that are appropriate for your job. Try to include aerobic and muscle
conditioning exercises and exercises that improve flexibility (such as yoga).
You need not stop being active if you have just recovered from a knee injury.
After a short period of rest you may need to change the way you exercise.
To maintain optimum
fitness levels without putting excess strain on your knees, you can take up
activities such as swimming. This is one good therapeutic knee pain exercise
that places little stress on the knee joints while reducing the chance of
further damage to the knees.
To stay fit everyone
requires strong joints, but athletes, the elderly and persons with weight
problems have to pay particular attention to their knees to maintain stability.
Those who have some issues with their knees should take the advice of a
physiotherapist or medical practitioner before starting a knee pain exercise
program.
Knee pain exercise not
only benefits the body but it also helps to reduce stress and relax tense
muscles. To build up the fitness of your knees you have to exercise frequently
but only for short periods of time. Initially you should work out for just a
few minutes a day. This is to condition the knee joint to a sustained level of
physical activity before subjecting it to targeted exercises to reduce the
problems associated with misalignment of the tissues supporting the knee.
Do not expect magical
results immediately after starting the knee pain exercise program. Any exercise
routine that aims to reduce the stress in the knee joint works by building the
endurance of the knee joints and the supporting muscles, and enables the joint
to withstand the constant stress that you subject it to while going about your
daily activities.
Steve Butler leads in
joint care researches especially in the fields of discovering innovative
natural methods to cure any joint problems. He provides a dedicated joint
health site and newsletter. For more information about Knee Pain Exercise,
please visit steveshealthanswers.com.
Iliotibial band
syndrome is a common overuse injury that causes severe knee pain, and can be
difficult to cure.
Most non-runners have
never heard of the iliotibial band: a stabilizing fascia on the outside of the
leg that connects at the hip and below the kneecap. It's purpose is to
stabilize the leg when the quadriceps, the big muscles on the front of the
thigh, fatigue.
The quadriceps are the
muscles distance runners use the most: together with the hamstrings, they
comprise the 'primary movers.' The cumulative effect of long slow mileage is a
shortening and weakening of the quadriceps. When the quads weaken, the IT bands
prevent excessive side-to-side leg motion that could damage the knees and hips.
The problem with
diagnosing and treating IT band syndrome is that symptoms only appear after the
injury becomes serious. Though tight, sore quadriceps are easy to feel,
tightening of the IT bands can occur with no pain or noticeable loss of
flexibility.
The runner's first
inkling of a problem is severe pain at the attachment points, that typically
occurs several miles into a run. The pain, which the runner feels either at the
side of the hip or lateral side of the kneecap, can go away for a period of
time, only to reappear days, weeks or months later.
Compounding the problem
is the fact that IT band syndrome has a variety of causes, ranging from
overpronation or underpronation, leg length discrepancies, muscle imbalances,
an excessive Q-angle, tight hip flexor, gluteal or quadricep muscles, or a
combination thereof.
It all starts with the
feet
Most specialists agree
that IT band injuries begin with the feet. When a runner's feet roll
excessively inward or outward during the gait cycle, it places more stress on
the IT bands, causing them to tighten.
Not all running shoes
are created equal: good ones are the runner's first line of defense against
iliotibial band syndrome. Specialty running shops offer gait analysis, to
assess how much support a given runner needs.
There are three
categories of shoes, ranging from motion control models that correct for severe
overpronation, to neutral cushioned shoes for runners who underpronate or have
a neutral gait pattern. Many runners wear stability shoes, which provide a
moderate amount of arch support.
Sometimes the feet act
differently: one may overpronate, and the other not. Leg length discrepancies,
pelvic rotation and muscle imbalances are among the culprits. Since shoes can't
correct for different gait patterns in the left and right foot, an orthotic
device in the shoe evens out the feet, so they function the same way.
Building a strong core
Core strength is key to
preventing IT band and other overuse injuries. When the quadriceps and
hamstrings fatigue, the runner's pelvic muscles take over to keep the legs
tracking straight.
While there's a lot of
good information on core strength training online and in print, it's helpful to
start with a specialist. An experienced coach, personal trainer or
physiotherapist can assess problem areas, and assign specific exercises to
strengthen the weak links.
Home remedies
The proactive measures
mentioned above slant the odds in one's favor, but they aren't bulletproof.
Iliotibial band injuries can strike the most cautious of runners, often at the
peak of their training, when they can least afford to take time off.
If an athlete catches
the injury early, it's possible to continue some training, and still allow it
to heal. Here's some pointers:
Run only on soft
surfaces such as packed dirt or grass. Avoid severe up or downhill grades. If
the surface is cambered, make sure to change sides of the road periodically.
Sometimes one side of a cambered surface will be less irritating to the injury
than the other.
Run to the point of
pain, but not through it. Since IT band pain typically comes on several miles
into the run, it's possible to run to that point without making the injury
worse. With treatment, the interval before the onset of pain will grow longer,
and the runner can gradually resume normal training.
Ice massage is the best
way to reduce the inflammation around the painful area. The easiest way to do
ice massage is to fill Dixie cups with water and freeze them: peel the paper
down gradually to expose a small area of ice and massage the sore spot for a
minimum of five minutes. Do the ice massage two-to-three times daily until the
pain subsides.
Some runners are
flexible enough to stretch the IT band, others are not. A good sports massage
specialist or physical therapist can promote healing by releasing tension in
the IT bands. Some runners find that rolling on a foam roller is effective in
reducing IT band tightness.
Professional treatment
If the pain doesn't
subside in a couple of weeks, it's best to seek professional treatment. Office
treatments not only reduce the painful symptoms of IT band syndrome: they also
expedite healing. Modalities that reduce inflammation include ultrasound, cold
laser, and electric therapy.
The Graston Technique
promotes healing by breaking up scar tissue that builds up around the injured
area, so the affected muscles, connective tissue and fascia can heal properly.
Therapists will
recommend a specific strengthening and stretching routine to help the muscles
resume normal function, and reduce the likelihood of a recurring injury.
More information on
musculoskeletal conditions, injuries, and treatments can be found at
http://www.robertsonfamilychiro.com
Knees can hurt for many
reasons like overuse, underuse, overweight, falling on them, many reasons. It
is easy to tweak your knee when your body turns but your foot does not. And,
don't discount the repetitive knocks our knees get just in living a normal life.
Any and all of these can cause massive wear and tear on our knees.
One more thing that can
cause knee pain, uneven muscle strength between your quadriceps-the muscle
group on the front of your thigh-and your hamstrings-the muscle group on the
back of your thigh.
So, your knees hurt.
What can you do about it? If your knee pain is severe, see a doctor to find out
the extent of any wear and tear to the knee, whether any knee repair is
necessary. More than likely, if you are a candidate for surgery, the doctor
will have you do exercises to prepare for surgery anyway, so keep reading.
If your knee pain is
just an irritating, nagging type of knee pain, you may be able to resolve your
pain or at least improve your mobility through exercise. The purpose behind
these exercises is primarily to improve the strength and balance between the
two muscle groups: quadriceps and hamstrings.
Isometric knee
exercises
Isometric exercises are
static, or still, exercises. You do not use motion or weights, just static
muscle work holding the muscle in tension for a period of time. The two
isometric exercises that I describe here are called quad(ricep) sets and
ham(string) sets can be used for stability or as a warm-up for other exercises.
I like to use quad sets
and ham sets just for stability. One of my knees suffered an ACL (anterior
cruciate ligament) tear several years ago and I was able to avoid surgery,
largely due to these exercises. By the way, if you are a weekend jock and
intend to keep being a jock, you probably should go ahead with ACL repair if
you get a significant tear. You can only make it worse by playing hurt.
For either of these
exercises you can lie flat but you get more benefit if you are sitting up on a
relatively firm surface, propping up your upper body on your extended arms.
Quad sets
Seated on a firm
surface like an exercise mat or your bed, extend your legs out in front of you,
keeping them close together.
Flex your ankle so you
are pulling your toes up toward your knee
Tighten the tops of
your thighs. Imagine you have a ball under the back of your knee and you are
trying to squash it. If you have some discomfort doing this, roll up a
washcloth, place it under your knee, and squash it for real. It helps with the
visualization and gives you a sense of security.
Hold as tight as you
can for six seconds. Maintain normal breathing. Muscles need oxygen so
breathing is important.
Perform ten
repetitions.
Ham sets
Seated on a firm
surface like an exercise mat or your bed, extend your legs out in front of you,
ankles about shoulder width apart.
Bend your knees until
they are at least 6-to-10 inches off the exercise surface.
Flex your ankles,
pulling your toes up toward your knees.
Dig your heels into the
exercise surface as if you were trying to drag the surface with your heels up
to your buttocks. Don't allow your heels to move. Just pull against the surface
until you feel your hamstrings tighten and then hold.
Hold this position for
six seconds. Maintain normal breathing.
Perform ten
repetitions.
Isotonic exercises
Isotonic is the
opposite of isometric. You perform isotonic exercises in motion, moving through
a full or partial range using weights or some other form of resistance.
Sometime the exercise is a combination of isometric and isotonic, like doing
biceps curls with a dumbbell and then holding the flex static for a count of 30
on the last curl.
You can add ankle
weights to any of these exercises but I recommend practicing without weights
for a time or two, to educate your body to the motion before you add any
weight. I would also start with very little weight and build up.
Drakes
'Drakes' are so named
for the late Ducky Drake, a coach and trainer at UCLA who came up with these
exercises for his players.
Seated on a firm
surface like with your legs out in front of you, bend your left leg so that
your foot is next to your right knee. This is for stability.
Set your right quad for
a count of 2, tightening the quadriceps like in the Quad Set exercise.
Without losing the
tightness of the set, keeping your ankle flexed and leg straight, raise your
leg until your heel is 4 to 6 inches off the surface.
Set the quad even
tighter for a count of 2. Movement relaxes your muscle tension so you are
regaining any tension that was lost
Do not loosen the
tension in the quad and lower the leg to the surface.
Tighten the quad for a
count of 2 for the same reason as step 4.
Relax for a count of 2.
Ensure you relax the leg completely.
Perform three sets of
10 with at least a two-minute break between each set. In other words, rest your
right leg while you do the Drakes with your left leg.
One set of 10 will make
a difference in your life but if you want real strength and stability, you will
do three sets. If you are doing these therapeutically, you will do them a
couple of times a day.
Hamstring curls
If you do these using a
hamstring curl machine at the gym, pay special attention to steps 2 and 3.
Lying on your stomach
on a firm surface with your legs extended.
Flex your ankle so your
toe is pulled up as far as it can go.
Bend your right leg
bringing your heel up toward your buttocks. Do not allow the heel to go past
the line of the knee. You really don't want to force the knee capsule too far.
It is the same reason you don't allow your butt to go lower than your knees
when you are doing squats. When you bend your knee past 90°, the exercise does
not benefit the muscles and could create undue stress and unnecessary
stretching in the knee capsule.
Straighten your leg
again.
Rest and repeat for 3
sets of 10 repetitions.
Repeat on the other
side. Actually, with these, it is easiest to do 10 on one side and then 10 on
the other until you have done the 3 sets.
Short-arc Quads
For this exercise, you
need a firm padded roll under your knee that bends the knee at about 45°. I
filled a 3-pound coffee can with sand and taped the top on. Then I wrapped it
in a folded towel. That made it just about the right thickness and firmness for
short-arc quads.
Short-arc quads are
called that because you don't move the lower leg through its complete arc. You
do a short arc. If you work out at a gym, this is something you can do on the
quad machine as well, just go through the last 45° of arc on the machine.
Seated on a firm
surface like an exercise mat or your bed, bend your left leg so that your foot
is next to your right knee. This is for stability.
Place the roll under
your right knee.
Flex your right ankle
so that the toe is pulled up toward your knee.
Straighten your right
leg. Actually, a better way to do this exercise is to tighten your quadriceps,
almost like you were trying to squash the roll, until the leg straightens from
the shear effort of your push. It's a mental thing that gets better results
than just lifting your lower leg.
Do ten repetitions and
switch sides.
Do three sets of ten on
each leg.
Abductors and Adductors
Abduction moves your
limb out to the side, away from the midpoint of your body. So, the abductors of
your leg allow you to move your leg out and away from your body laterally, to
the side.
Adduction is a movement
that moves your limb to and across the midline of your body. So, the adductors
of your leg allow you to cross your legs.
If you were doing
anything like those awful tire exercises at football camp, you would need very
stable abductors counterbalanced by strong adductors.
FYI: most clinicians
use the terms A-B-duction and A-D-duction. This is so that they are clear which
muscles they are talking about. Yep, they sound out the first two letters when
talking about your A-B-ductors or A-D-ductors.
Abductor to-the-front
exercise
The abductors for your
leg, are all in the hip and thigh region, obviously, since the lower leg only
moves back and forward. Interestingly, only one major abductor muscle is in the
thigh while several more are in the pelvic cavity and one is on the hip.
These exercises,
therefore, are also good for strengthening and stabilizing the hip region. Your
hip, like your shoulder, is a ball-and-socket joint meaning it has circular
plane of motion while the knee itself is a simple hinge joint meaning it has
only the one plane of motion. To strengthen and stabilize the knee, you must
also have stability in your hip.
Lying on your left
side, bend your left knee up in front of you so that your left foot is under
your right knee. Brace yourself with your right hand and arm in front of you.
Straighten your right
leg and set the quad, flexing your ankle so that the toe is pulled up as far as
possible like in the Quad Set exercise.
Keeping your quad
firmly set and the outside of your foot parallel to the ceiling, use the
muscles of your hip and thigh to move your foot forward at a slant. Your foot
should start at just above the exercise mat or bed and end up at about 12-to-18
inches off the bed.
Return the foot to the
neutral position and relax the set.
Repeat 10 times.
Roll over and repeat
using the left leg.
Perform 2 sets of 10
each leg.
Note: Ensure you relax
between each rep. You still get some benefit if you don't but you will not get
the full benefit.
Abductor to-the-back
exercise
The reciprocal of the
front abductor exercise is the abductor back exercise. This is a more difficult
exercise if only because we don't make this motion often enough to have good
mobility in this direction. Pay attention to the instructions, especially the
extra information that points out where you can go wrong.
Lying on your left
side, bend your left knee up in front of you so that your left foot is under
your right knee. Brace yourself with your right hand and arm in front of you.
Straighten your right
leg and set the quad, flexing your ankle so that the toe is pulled up as far as
possible like in the Quad Set exercise.
Keeping the leg
straight, your quad set, and the side of your foot parallel to the ceiling, use
the muscles of your hip and thigh to move your foot back behind you at a slant.
Your foot should start at just above the exercise mat or bed and end up and end
up at about 12-to-18 inches off the bed. Try to avoid any motion of your upper
trunk. This gets easier as your condition improves.
Return the foot to the
neutral position and relax the set.
Repeat 10 times.
Roll over and repeat
using the left leg.
Perform 2 sets of 10
each leg.
Adductor exercises
Lying on your right
side, bend your left knee and flare your leg out so that your left foot is
tucked behind your right knee. Brace yourself with your left hand and arm in
front of you. Note: I have also seen this with the left leg bent up in front of
the right knee. You should experiment.
Straighten your right
leg and set the quad, flexing your ankle so that the toe is pulled up as far as
possible like in the Quad Set exercise.
Lift you right leg off
the exercise surface about six inches, keeping your inner ankle pointed at the
ceiling.
Repeat 10 times.
Roll over and repeat
for the left leg.
Toe press ups
Toe press-ups are a
stability exercise. You can do them sitting or standing. I personally prefer
sitting until I know that the knee capsule is strong enough to handle any
missteps.
In case you doubt the
efficacy of toe presses for knee stability, grab your knee just above the
kneecap so that your thumb is on the inside of your thigh and your fingers on
the outside. Do the exercise. Can you feel the muscle action that is required
to perform a toe press? Amazing, isn't it?
Standing toe press ups
Place the balls of your
feet on the edge of a rise or step. Ensure you have good support in case you
slip. A stairway with two handrails is good, a much shorter rise of 1-to-2
inches is better.
Straighten your legs
and set your quads like in the Quad Set exercise.
Using ankle action and
a lot of calf muscle, rise up onto the balls of your feet.
Maintaining control,
lower your feet again allowing the heels to fall below the level of the step or
riser.
Repeat steps 4 and 5
for 20 repetitions.
Sitting toe press up
using a leg press exercise machine
Place the balls of your
feet on the bottom edge of the leg press foot plate. Do yourself a favor and
set the weights to the lightest resistance. See how you feel the next day
before increasing the weights.
Straighten your legs
and set your quads like in the Quad Set exercise.
Using ankle action and
a lot of calf muscle, press the plate away from your body.
Maintaining control,
flex your ankles allowing the press to pass the heels.
Repeat steps 4 and 5
for 20 repetitions.
Sitting toe press up
using a stretchy strap or tube
Sitting comfortably on
any surface, place the ball of one foot in the center of the stretchy strap
(elastic bands) or tube (Theratube).
Straighten your leg and
set your quad like in the Quad Set exercise.
Using ankle action and
a lot of calf muscle, point the toe away from your body.
Maintaining control,
flex your ankle allowing the toe to flex past your heel.
Repeat steps 4 and 5
for 20 repetitions on each leg.
I have seen people do
both legs with the stretchy device but it can force the ankles to roll in and
actually create instability and pain so best you do one leg at a time with the
stretchy stuff.
At Old Back Magic
[http://oldbackmagic.com/], we don't just care about backs. We work with the
whole body to provide strength and stability to the back. Knee exercises are
only some of the exercises you can get from the Old Back Magic Back School Blog
[http://oldbackmagic.com/backschool].
My essay is a basic
corrective exercise approach to specific knee pain caused by lack of ankle
mobility. Most individuals will either have knee discomfort underneath the
knee, also known as 'Jumper's Knee' or 'Runner's Knee' e.g. discomfort on the
side of the leg/knee. Please recognize the difference between 'discomfort' and
'pain'.
As I always tell my clients 'we do not work through pain' but
discomfort is a red flag. Stop the exercise and learn how to address and
prevent the pain.
The discomfort is the
precursor to a bad situation becoming worse. Fortunately, attending to the
discomfort and applying some exercise science and commonsense we usually can
reverse the ailment.
If you have had
consistent knee pain then I would suggest seeing a Physiotherapist.
Lastly, I highly recommend getting an assessment of your posture, flexibility
and muscular strength imbalances by fitness professional. The information will
help you become more efficient in your workout and prevent any joint dysfunction.
Your goals will be easier to attain because you will recruit more muscles for
your workout and not be sideline by injury.
This is part 1 of my
'Got Knee Pain?' essay. In this essay, I will discuss the importance of ankle
mobility and muscle balance in the calf/shin muscles. Visualize what you do
when you get out of bed. The first part of our body to touch the earth is our
big toe followed by the other toes, the ball of our feet then heel. If you ever
stumped your toe, you will quickly notice the importance of our ankle mobility
and how it affected our posture. We will compensate the pain in the toe by
changing the way we walk, unconsciously leaning on one side of our body which
stresses other muscles and joints.
Most knee pain is the
result of sedentary lifestyle (8-10 hours of sitting or inactivity per day),
muscle imbalances, poor form while performing exercises and lack of rest
(overuse). There are other possible factors such as flat feet, posture, age,
type of shoes, past surgeries etc...
Knee discomfort usually
springs from a disruption of the ACL or MCL (Anterior Cruciate Ligament- front
of knee, Meniscus Cruciate Ligament -both sides of the knee). View the
ligaments as the 'shock absorbers' of the knee. There are other ligaments in
the knee joint but I will only address the most common injuries. The knee is a
marvel when you think how much pressure/shock it absorbs from our regular
walking to work, walking up stairs, jogging and even abrupt stopping. Without a
stable knee, our easiest everyday tasks become a challenge. Did you know that
the foot moves in all anatomical planes, unlike the knee, which primarily moves
in the sagittal plane (flexion and extension).
Generally, people who
sit all day will have tight hamstrings, hip flexors, calf muscles, weak gluteus
(buttocks) and underactive inner thigh muscles. Please note, other preventable
muscle imbalances and joint dysfunction may arise from overuse or a sedentary
lifestyle e.g. low back pain, hip drop/hike, neck pain. FYI, when you have tight
muscles, its primary functional movement might be altered. For example, tight
hamstrings and tight lower back usually signal a weak gluteus muscle. The weak
gluteus (buttocks) muscle function of being an extensor muscle will be
dominated by the hamstring and lower back. This will limit your range of hip
joint movement and affect the joints above and below: spine, shoulder blades,
rotator cuff and also the knee.
The joint below the
knee is the ankle. Tight calf muscles, whether from sitting down all day or
wearing high heels may alter you ankle mobility. The shin muscles will be
unable to perform it primary role because its' opposing muscle 'the calf' is
overpowering it via its tightness. Many people get shin splints and plantar
fasciitis because of tight calf muscles and weak shin muscles ( posterior
tibalis).
It's important to note
that no muscles work independently. Secondly, if you have tight muscles its'
opposing muscles are usually weak and needs to be strengthen. Remember, muscles
wrap around our joints. When they are tight our joints range of motion is
affected and it travels throughout our posture and human body kinetic chain.
· Jumper's knee-
underneath the knee
Some symptoms from
tight calf muscles and weak shin muscles:
· Runner's knee- muscles
on the side of your hip/leg down to you knee. (ITB,TFL)
· Plantar Fasciitis
· Shin Splints
· Achilles Tendonitis
· Low back pain
· Feet externally
rotate
I highly suggest asking
a fitness professional for assistance.
Basic assessment tests
for hamstring and calf muscle flexibility and extensibility:
Sit on the floor with
your legs together and straightened. Sit upright, exhale and reach for your
toes. Measure the results. How far away were your fingertips from your toes?
Note: You can have flexible hamstring muscle with tight calf muscles. This is
generally a hamstring flexibility test. If you can touch your toes then go to
the tube stretch drill.
Sit and reach:
Foam Roll: Foam roll
(Self Myo Fascia SMR Roll) are everywhere. Most gyms have them but few people
use them. I use them for muscle recovery/regeneration and for assessment of
muscle tension. Place the foam roll underneath your calf muscles. Lift your
body off the floor with your hands so your can have more pressure between the
foam roll and calf muscles. Breathe and draw in your navel. Lastly, cross one
foot over the other and check for tension. If on a scale of 1-10, 5 being
uncomfortable, you score higher than a 5 then you have tight calf muscles. For
more information on foam rolling techniques visit my website or check out
'Maximum Boost Workouts' eBook .
Resistance Tube Calf
Stretch: This is a sure way to check for tight calf muscles. Obtain a
resistance tube or thera band with 15lbs-20lbs of tension (towel can also be
used). Sit on the floor and place both handles over the bridge of your foot.
NOTE: Make sure to secure it over the bridge of the foot or it can become loose
and slap you in the face. After the handles are secure grab the opposite side
of the tube with your hands and lay flat on your back. The leg that does NOT
have the handles on the foot should be straightened with the knee touching the
floor and toes pointing up.
Next slowly lift the
leg with the handles over the foot. Bring the leg towards your hip and make
sure your leg is straight. Once you reach the maximum flexibility of your
hamstrings, point your big toe downwards toward you face. You should feel the
calf muscles being stretched. If you feel a stretch behind the knee or in your
hamstrings then this may be the cause of your knee discomfort. Hold for
1mintute and 30 seconds, breathe and keep your shoulder, head and lower back on
the floor.
There is no silver
bullet when it comes to lessening the knee discomfort. If your discomfort
persists for then please see a medical professional.
Suggested corrective
exercise drills for tight calf muscles and ankle mobility:
Foam Roll your calf
muscles including the sides and shin muscles. Find a tender spot and hold it
for 45 seconds. One technique is to place the foam roll underneath your calf
muscles. Lift your body off the floor with your hands so your can have more
pressure between the foam roll and calf muscles. Breathe and draw in your
navel. Lastly, cross one foot over the other and check for tension. If on a
scale of 1-10, 5 being uncomfortable, you score higher than a 5 then you have
tight calf muscles. For more information on foam rolling techniques visit my
website.
First and foremost:
Tennis Ball Roll: This
is similar to foam rolling. While seated place a tennis ball under the bridge
of your foot (no shoes/sandals). Roll the ball under the foot while
simultaneously gently pressing downward. Once you find a tender spot, hold it
for 40 seconds. Repeat as needed.
Tube Stretch: This is a
sure way to check for tight calf muscles. Obtain a resistance tube or thera
band with 15lbs-20lbs of tension (towel can also be used). Sit on the floor and
place both handles over the bridge of your foot. NOTE: Make sure to secure it
over the bridge of the foot or it can become loose and slap you in the face.
After the handles are secure grab the opposite side of the tube with your hands
and lay flat on your back. The leg that does NOT have the handles on the foot
should be straightened with the knee touching the floor and toes pointing up.
Next slowly lift the
leg with the handles over the foot. Bring the leg towards your hip and make
sure your leg is straight. Once you reach the maximum flexibility of your
hamstrings, point your big toe downwards toward you face. You should feel the
calf muscles being stretched. If you feel a stretch behind the knee or in your
hamstrings then this may be the cause of your knee discomfort. Hold for
1mintute and 30 seconds, breathe and keep your shoulder, head and lower back on
the floor. Repeat as needed.
Stepper or Tri-Stepper:
Steppers are a convenient way to stretch your calf muscles. There is now
available a Tri-Stepper that allows you to stretch your calf muscles in all
anatomical planes (left, right, back, forward). They might have a different
name but a fitness professional will understand and be able to assist you.
Shin Muscles Strength
Drills: These drills are best when done with a partner but can be done alone.
You will need either a resistance tube, band or cable machine. You want to
exercise your shin muscle from (3) different angles. It is very important you
perform these drills with diligence and go for the full range of motion instead
of speed/increased tension.
Sit upright on a bench
with one leg resting on top of the bench. Your ankle and foot is slightly off
the bench. Note your toe is point up. Place a resistance tube (10lbs-20lbs
tension) over the foot. Your partner will pull the handle and foot down and
away from you (plantar flexion)...you will dorsi flex or bring your foot back
into a 45degree angle. Repeat 12-20 times ..hold for dorsiflexion for 2
seconds. Repeat as needed.
Repeat instructions
above...but your will now evert your foot (turn foot outwards). Your partner
will gently pull the handle over the foot in the opposite direction. . Repeat
12-20 times ..hold for dorsiflexion for 2 seconds. Repeat as needed.
Repeat instructions
from #1 drill...but your will now invert your foot (turn foot inwards). Your
partner will gently pull the handle over the foot in the opposite direction. .
Repeat 12-20 times ..hold dorsiflexed foot for 2 seconds. Repeat as needed.
Trainer tip: Use only
one resistance tube handle for the first couple of sets. Learn the complete
range of motion of the drill then increase tension.
Stand in front of a
wall with a stagger stance. Stretch your arms out and place your hands on the
wall- directly in front of shoulders. Back leg is straight (do not lock knee)
and leading leg is in a 90 degree bend with both heels on the floor... This
drill resembles a calf stretch but you will rock back and forth for 45 seconds.
Perform drill on opposite leg. Repeat as needed.
Standing calf stretch
with rocking (ankle mobility):
Bosu Ball foot
compression (ankle mobility): Great for plantar fasciitis and promoting ankle
mobility. Stand on top of a Bosu ball (Dome up and flat piece on the floor).
Once on top of the dome learn to balance, stay upright with knees slight bended
and navel drawn in. With hands on your hips begin pressing the ball of your
feet down on the ball and then shift your weight to your heels. Go back and
forth and alternate feet compression. Perform for 45 seconds. Repeat as needed.
After you relaxed your
muscles with foam rolling and lengthened them via stretches do the following.
Single Leg Stance with
leg abduction on Airex Balance Pad: This drill can be done without a Airex
balance pad but I prefer the instability to promote neuromuscular efficiency
and inter muscular coordination..Stand on top of a Airex Balance Pad. You are
upright with hands on your hips and navel drawn in. Remember to think tall and
relax the shoulders. Lift one leg off the floor and to the side for 8-12
repetitions. Keep the toe inward and slowly perform the exercise. Repeat for 3
sets
By the way, consider
the following as possible culprits to your knee pain:
· Do you wear high
heels on a regular basis?
· Check your footwear
for arch support.
· Do you have a workout
that promotes joint health and muscle recovery/regeneration? E.g. foam roll,
ankle mobility drills
· Are you performing
hip dominated exercises to balance out your knee dominant exercises? e.g.
single leg deadlifts
These are a few
suggestions but there are many other modalities that can assess and alleviate
most common knee pain. Integrate a corrective exercise routine into your
program and your will be amazed on the positive results. It is time to take
your fitness to the next level!
In my next essay, I
will discuss how muscles imbalance above the knee leads to knee discomfort and
pain. Feel free to contact for pictures and videos of the drills or more
information on strength and conditioning training.
