Shopping Basket
Your Basket is Empty
Quantity:
Subtotal
Taxes
Delivery
Total
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should receive an order confirmation from Paypal shortly.Exit Shopping Basket

Get in Shape With David

Blog

Blog

Keep Your Knees Healthy and Your Body In-Balance

Posted on 15 August, 2014 at 0:00

Recently, I have seen an upswing in knee injuries — or knee pain, at the very least. 


Whenever I have a client with chronic pain or an injury, the first thing I do is a squat assessment and a gait analysis.These assessments allow me to look for imbalances in the body. The key is to recognize the imbalance, then strenthen or stretch properly to correct the imbalnce and restore normal funtion and range of motion to the joints and muscles.


In almost all cases, when it come to knee pain, people are not training their inner thighs and not stretching their I.T. Bands(Iliotobial Band).


If your a regular weightlifter or runner, the I.T. Band gets stronger and shortens in length. The hip joint then can tighten as the IT Band pulls form its origin (the hip). This can also shorten the miniscus.


As this occurs, the leg starts to pull the knee to the outside because we haven't strengthened the inner thigh enough to balance the strength and tightness of the I.T. band and miniscus. This becomes  a classic example of "runners knee."


Here are a few tips to add to your training to avoid runners knee.

 

  • Strengthen your inner thighs. Try performing squats with legs wide and feet pointing outward (holding weight in your hands for more resistance). Or, kneel on a stability ball and squeeze with your inner thighs (like riding a horse).
  • Use a foam roller to roll out the I.T. Band. Or, stand aginst the wall and hold your foot in both hands — then, with the knee bent at 90 degrees, lift your foot in front of you, and hold the stretch for about 40 seconds. Repeat three times.
  • Anchor a band at knee-height, then place the other end around your knee. Place that foot behind you so your in a split-stance, with the back heel off the floor and knee bent. Then extend the knee pushing the heel to the floor. Repeat for three sets, 15 reps each.

 

Follow these tips and you should be able to keep your knees healthy.

Categories: Weight Training, Pilates

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

292 Comments

Reply Roonwroff
21:23 on 8 September, 2021 
https://buystromectolon.com/ - ivermectin human dosage
Reply Lapsile
7:02 on 9 September, 2021 
buy stromectol ivermectin
Reply Stromectol
15:51 on 9 September, 2021 
Viagra Suisse Generique
Reply generic stromectol
16:58 on 9 September, 2021 
Discount Viagra Offers
Reply Poivoli
19:11 on 9 September, 2021 
https://buypropeciaon.com/ - propecia vs generic finasteride
Reply dosage of ivermectin for dogs
12:49 on 10 September, 2021 
Viagra Kaufen Cialis Bestellen
Reply purchase cialis online cheap
23:20 on 11 September, 2021 
Abbreviation
Reply can you take lasix and potassium at the same time
11:25 on 14 September, 2021 
Vente De Viagra Au Maroc
Reply salsenlam
11:40 on 14 September, 2021 
Reply SmidwaY
14:49 on 14 September, 2021 
Reply Induridip
16:27 on 14 September, 2021 
stopping plaquenil abruptly
Reply Annella
17:12 on 14 September, 2021 
Reply plaquenil classification
8:43 on 15 September, 2021 
viagra precio venta
Reply Smoobecor
10:12 on 15 September, 2021 
Reply Zithromax
10:18 on 16 September, 2021 
Site Serieux Pour Achat Cialis
Reply Annella
9:36 on 17 September, 2021 
Reply Induridip
12:23 on 18 September, 2021 
Plaquenil
Reply salsenlam
12:54 on 18 September, 2021 
Reply ThockaF
0:51 on 19 September, 2021 
buy azithromycin single dose
Reply glungurce
18:40 on 19 September, 2021 
Lasix