Are you suffering from knee pain and afraid of exercising? Here are 6 good, customized strength exercises for more stability, less pain and better knee function.
Knee pain can have a variety of causes, such as Osteoarthrtitis, trauma, muscle dysfunction and the like. The irony of knee pain is that it scares us from doing what we really should be doing, that is, exercising. Lack of use and exercise leads to less stability and poorer function - which in turn leads to more pain. Note: To do any of these exercises, you will need a custom training tram. For those with bad knees, we recommend yellow or green elastic.
Also read: 6 Early Signs of Osteoarthritis
VIDEO: Exercises against knee pain
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In this article, we have focused on - kind, but effective - strength exercises for knees that are already a little sore. In other words, the exercises are adapted even to those with limited knee health. But keep in mind that if you have an existing knee diagnosis, it may be helpful to consult with your clinician before trying these exercises. Compression Support may also be relevant if you are struggling with long-term knee pain - a compression support can lead to more blood circulation to the knee and thus provide healthier soft tissue and knee structures.
1. Side outcome with elastic rubber band
This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization, and thus, knee stability. Find a training band (usually adapted for this type of exercise) that can be tied around both ankles as in a large circle.
Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.
Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.
Video: Side outcome w / elastic
It is quickly made to forget how important the seat muscles are for both hip and knee stability. Strong gluteal muscles reduce the pressure and strain on the knees.
The bridge is performed by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during the exercise, as well as reduce the chance of muscle damage.
When you are ready, perform the exercise by pulling the seat muscles together, before lifting the pelvis and hip up towards the ceiling. Make sure you perform the exercise by pushing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position.
The exercise is performed 8-15 repetitions, about 2-3 sets.
3. One-leg hoarding exercise in pulley apparatus
If exercises such as ground lifting put too much strain on your knees, then this exercise can be a good substitute. With this exercise you can train individual knees which can be very useful if there are muscular imbalances and the like.
Pull out a gym mat and place it in front of the pulley machine (the large varied exercise machine). Then attach an ankle brace to the lowest pulley hook and fasten it around your ankle. Then choose a fairly low weight resistance. Turn around so that you are lying on your stomach, and then lift your heel up towards the seat - you should feel that it pulls a little in the back of the thigh and the seat. The exercise should be performed with a calm, controlled movement (no jerks and nips). Repeat 10-15 repetitions over 2-3 sets.
4. The Oyster Exercise
A very good exercise for more proper use of the seat muscles, especially the gluteus medius. You will feel that it 'burns' a bit in the seat after only a few repetitions - suggesting that you are, most likely, undermining this important part of the supporting muscle.
Lie on the side in fetal position - with the hips in 90 degree bend and with the knees on top of each other. Let your lower arm act as a support under your head and allow your upper arm to rest on your body or floor. Lift the upper knee from the lower knee while keeping the heels in contact with each other - a bit like an oyster that opens, hence the name. Focus on contracting the seat muscles as you perform the exercise. Repeat the exercise above 10-15 repetitions over 2-3 sets.
Video - Oyster Exercise w / elastic:
5. Wall semi-squat with ball
Semi-squats with a ball can be a great way to train your quadriceps and other relevant muscles. By semi we mean incomplete squats - an adapted variant. To perform the exercise you need a ball that is about half the size of a football - it is important that the ball is soft enough to give in when you press it, but at the same time that it is hard enough to challenge the medial thigh muscles dine.
Place the ball between your legs, just above your knees. Stand with your back against the wall and slide down until your legs are at about a 90 degree angle - less if you feel this is getting too much for your knees. As you lower yourself along the wall, press your thighs together around the ball to activate the inside of your thighs and quadriceps. Then return to the starting position. Repeat the exercise in 8-12 repetitions, about 2-3 sets.
6. "Monster walks" with elastic
"Monster walks" are a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat.
Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.
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