Problematic Knees? Try These
So many people have knee problems. You can use these exercises as pre-hab or re-hab. That means you can use them to prevent injuries in addition with your current training program or to rehabilitate an already existing problem. Always make sure to consult your physician before you begin an exercise program.
1. Quad clenches over roll downwards
Lay flat on your back or sitting up. leg and knee straight on top of a rolled up towel. Tighten the muscle on the front of the thigh by pushing your knee down into the towel. You should feel your thigh muscles clench. Hold for 10s and every day add on 5 more seconds.
Repeat 3×15
2) Quad clenches over roll upwards
Lay flat on your back or sitting up with your leg horizontal on a flat surface such as a bed. Place a rolled up towel under the knee. pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
3) Straight leg raise
Lay flat on your back. leg and knee to be worked straight, other leg bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. lift your foot up about 6 inches off the bed. Hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
4) Single leg get ups
Sit in a chair with your feet on the floor. start with the right leg. Sit up with all weight on single leg and slowly sit back down. Do the same movement 15x each leg. Try not to use the other leg at all and come to a complete standing position at the top.
Repeat 3×15 each leg
5) Glute bridge
Lay on your back with both knees bent about 90° and your feet on the floor/bed. clench your buttocks and lift your bottom off the bed as high as you can without arching your back. create a nice straight line from your shoulders to your hips to your knees. Hold for 5 seconds at the top and slowly lower.
Repeat 3×8 each leg (advance 3×15 each leg)
6) Clam shell
Lay on your side with your hip and knees bent approx 90°, feet together.keeping your feet together, lift the top knee up as high as you can. Hold for 5 seconds and slowly lower. Focus on squeezing the glue to get your leg up.
Repeat 3×15 each side
7) Heel raises
Stand with your feet slightly apart, weight equally distributed, holding onto something solid for balance like a kitchen work surface or wall. Rise up onto your toes lifting your heels as high as possible. Keep your body upright (don’t bend forwards). Hold for 5 secs and slowly lower
Repeat 3×15-30
8) Straight-leg raises
Lay down on your back. bend your left leg and place your foot flat on the floor. extend your right leg away from your body. Keeping your right leg straight, slowly raise it up to a 45 degree angle. Slowly lower it back down to the starting position. As you do this exercise, focus on contracting the quadriceps muscle. Slow and controlled!
Repeat 3×15 each leg
9) Wall squats
Stand straight with your back against a wall and feet shoulder-width apart. Walk your feet away from the wall about 6 inches. while keeping your back in contact with the wall, bend your knees and slowly lower your buttocks toward the ground. Keep going until your knees are bent at about a 45-degree angle. Raise your body back up until your knees are straight. Keep your back straight and do not allow your knees to go in front of your toes.
Repeat 3 x as long as you can hold! Challenge yourself.
Make sure to stretch as well. The most important stretches for you are:
1) Illiotibial band stretch
Position yourself by crossing your right leg in front of your left. keep your hands together loosely and start moving to the floor on your right side, your knee locked. You should sense pressure in the anterior part of your left thigh. Keep the stretch for at least 30 seconds minimum. Repeat 2-3x each leg.
2) Hamstring stretch
Stand in an upright position, keep your left knee bent at a 90-degree angle. Hold your thighs with your hands, try to keep them steady. straighten out your left leg out into the air until you feel the stretch. Hold for 30 seconds minimum. Repeat with the right leg.
3) Standing calf stretch
Stand a little less than arm’s distance from the wall. Step your right leg forward and your left leg back, keeping your feet parallel. bend your right knee and press through your left heel. Hold for 30 seconds minimum and switch legs.
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Are You Making These 12 Workout Mistakes?
Going to the gym alone is tough. There are many mistakes. Below are some of the most common problems that I see at the gym on a day to day basis. They are simple and easy to correct. Once adjusted you will feel better and achieve a more efficient and effective workout.
1. Proper Workout Wear. For your own saftey proper gym shoes should be worn. Weights could fall at any moment and land on your toes and break them or your foot if you are in sandles etc. Also for women a good sports bra goes a long way when exercises, and makes your workout more comfortable and enjoyable. Make sure to shower after your workout because sweat can cause bacteria growth. The last thing you want is something along the lines of athletes foot.
2. Abdominals. Keep your back pressed against the ground, and your belly button pulled in. Try and not bend your neck to keep everything in line.
3. Breathing. Inhale during the negative motion, and exhale during the positive motion. Don’t hold your breath, this could cause hernias or other injuries.
4. Using Weight Clips. Proper safety at the gym is very important. Too many times we through the weights on the bar for squats, bench, or curl bar without putting on the clips. Without the clips any slight movement left or right could send the weights flying, and could cause injury to yourself while lifting or to others next to you.
5. Stretching. Stretch at the end of your workout. Don’t bounce while stretching. Instead, hold the position; bouncing can cause injuries. Stick to static stretching, and hold for at least 30 seconds.
6. Lunges and Squats. Don’t let your knees go past your toes during any exercise. The best example is the squat or lunge. Drop your hips down, and sit back when squating as if there is a chair a little to far back for you. Keep legs shoulder with as well. This will help you avoid injuries.
8. Biceps Curls. Be sure there’s no space between your elbows and the sides of your body when performing bicep curls. A lot of times we like to hold the arms out from the body.
9. Running. Heel to toe if you are going for the distance. Dorsi flexed and on the balls of your feet if you are doing sprint intervals. Both should not be performed heavy, but light footed. Don’t forget to use your arms. They are just as important as your feet and legs, and when used your running economy is better (i.e. more efficient).
10. Diet. Lack of water decreases your energy level, and fatigue almost always lead to poor technique. You should replenish your stores after your workout no more than 20 minutes after. This helps with muscle growth and recovery. Try a scoop of chocolate promasil added to water or non fat milk.
11. Personal Trainer. When you get a personal trainer, make sure that they are properly certified and have their CPR. Also make sure that they are just taking you through mindless workouts. It is important to have a periodized plan for best results, and always have a goal. The goals are what will keep you motivated besides having set appointments with your trainer.
12. Holding on tight to Cardio Equipment You should hold lightly and keep a tall posture posture. If you feel confident it is even better to do it hands free. When you naturally swing your arms it promotes more calorie burning and improves your balance. That will help with day to day activities.
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