Knees are the most commonly injured joints in the body. We use our knees every day, whether walking, running, jumping, and just getting out of bed. This daily wear and tear can end up hurting your mobility; however, there are proactive steps you can take to reduce your knee pain. These steps include corrective exercises techniques such as foam rolling, static stretching, and strength training.
Foam Rolling (self-myofascial release)
Self-myofascial release is a body work technique which uses a cylindrical foam tube that offers a gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in the softening and lengthening of the fascia, and can help break down scar tissue or adhesions between skin, muscles and bones. Each rolling exercises should be done for 20 to 30 seconds and repeated twice.
- Hamstrings
- Quadriceps
- IT Band
- Calves
Stretching
Stretching is a large part of rehabilitative exercises – it gives you huge results without a huge time commitment. Benefits from a regular stretching program include reduced muscle tension, increased range of movement in the joints, and improved muscular dexterity. The following stretches should be held for 15 to 20 seconds at a time, and should be repeated two to three times each.
- Hamstrings
- Quadriceps
- IT Band
- Hips
- Calves
Strengthening
Strength training offers many benefits other than that hard and lean body you’ve been striving for. It decreases your chances of osteoporosis by keeping bones dense and strengthens the joints and surrounding muscles to help reduce and prevent pain from osteoarthritis. In addition, it helps you move more efficiently, increases your metabolism so you burn more calories, and gives you a natural energy boost. The following exercises can be performed two or three times a week to strengthen leg muscles and create muscle balance. Do these after you’ve foam rolled and stretched so that your muscles are properly warmed up. DO NOT lock your knees.
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- Leg Extensions
- Leg Raises
- Hip Raises
- Step Ups
- Chair Squats
