Workout Wednesday: Non-knocking knee’s

Hello readers,

It’s time again for another installment of workout wednesday, but this will be a short one. This time I want to talk about another stability joint which is your knees. With mobility weighted exercise is great, and even more so at stability joints in the direction they are designed to move and have strength, but in the direction they should not move what is one to do?

The answer is simple. Take the pressure off! for your knees and other stability joints non-weight bearing exercise is as critical as weight bearing exercise.

Dynamic stretches:

• Frankensteins
• Goose steps
• High knee march

For weight bearing exercise on your knees you need:

• Squats / Deadlift’s (flex your hips back first to protect your knees)
• Standing hip bends
• Plie’s (the balerina knee out flexion)
• Lunges
• Reverse lunges
• Side lunges

For non-weight bearing exercises you want to use:

• Seated leg kicks / knee flexing forward leg kicks
• Mule kicks
• Knee rotations
• raised leg abductions
• lifted leg abductions

Crazy combination moves for knees

• Figure 4 pistol squats (Foot on knee squat down and bring foot toward chest)
• Foot on knee abduction bends (foot off the ground moves in abduction with hand on bar/wall for assistance and you bend over for hip extension)

This is because your focus on the majority of support is from the pelvis outward providing the strain on the soft tissue that you need for your knees.

Don’t forget your static stretches:

• Quad stretch
• Seated hamstring stretch
• Side lunge stretch
• Figure 4 stretch
• Butterfly stretch

Have a great Wednesday, and remember: Motion is lotion!