Niggling Knee Pain?

February 5, 2018

The knee is one of the joints of the body that needs to provide stability. It is situated between two joints (the hip & the ankle) for which the main role is mobility. Issues will definitely arise if the knee is not able to do it's job properly. 

 

Knee niggles are common & often caused by muscle imbalances or reduced stability around the joint. If you are training for your first marathon, upping your training or starting a new fitness regime this year, prepare your body with these simple exercises. They can be done in the comfort of your own home, as part of a gym routine or even a warm up!

 

1. Stand on one leg for 30-60 seconds - try doing this while cleaning your teeth or waiting for the kettle to boil. Make sure you do it on both legs!

Progression - If this is easy, stand on one leg with your eyes closed.

                      - Moving on stand on one leg on a rolled up towel or cushion - close the eyes when this is                              easy!

Gym option - if available stand on one leg on a wobble board or cushion

 

2. Mini single leg squats - only go down as far as you feel comfortable to.

Regression   - Slide your back down the wall

Progression  - Increase the depth of your squat

 

 3. Wall sits - start with your back against a wall & lower yourself down until your knees are bent to approximately 45 degrees. Make sure your knees are not dropping in towards each other - if they are hold a ball or rolled up towel between the knees. Hold for 30 secs & repeat twice more. 

Regression - don't go as far down

Progression - lower yourself down so your knees are bent to 90 degrees or hold the position for longer

 

 

4. Lunges - Stand with your feet about hip distance apart, take a step forward with one leg & bend the front knee past the vertical. The back knee drops towards the floor. Your knee stays over your middle toes & don't let the knee drop inwards.

Regression - Reduce the depth of your lunge

Progression - Alternate sides 

 

5. Aeroplanes - Stand on one leg with your arms out to the sides. Keep the other leg slightly bent. Bend forward at your hips to send the top half of your body forward so it is parallel to the floor. Simultaneously you are moving your leg up behind you so it is in line with your head & torso. Keep the standing leg slightly bent.

 

Any questions about any of these exercises or your niggles aren't getting better with rest, please get in touch on 07787 563775 or emma@ehsportstherapy.com

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