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Knee pain has become very common among weight lifters and during high intensity exercises. Most of the time this is due to the lack of proper form. For novice lifters who have not been weight lifting, form is key. Making sure your knees and feet are in the right position is going to make a difference on how your knees feel after or during exercise. Weak muscles that surround the knee joint also play an important role with knee pain. Muscles that surround the knee include the quadriceps, hamstrings, glutes, adductors/abductors. These muscles are in some way connected to movements that involve the knee and can have a big impact on lower body movement. Knee pain can also be caused by many different factors such as arthritis, muscle imbalances, overuse and improper form. If you’re experiencing knee pain and would like to begin an exercise program always check with your doctor for recommendations and for any limitations.

Today I want to share with you some exercise that I use with clients who suffer from knee pain that have been cleared to exercise. These moves are also great as a warm up for leg day or for a low intensity lower body workout.

1)Partial squats: this is usually done leaning against the wall or with a fit ball in between the wall and your back. Placing all of your weight on your heels, come down to a 45 degree bend focusing on engaging the core and driving up through your heels. This prevents full knee flexion putting less stress on the knees while activating the muscles used in a regular squat.

2)Hip lift-Lay down supine on a mat, bend your legs at 45 degree angle and place a small soft ball or a pillow between your legs. While squeezing the ball/pillow lift hips off the floor activating the hamstrings and glutes. Slowly lower the hips and repeat. Proper breathing is important, focus on exhaling on your way up and inhaling down.

3)Leg extension- Laying down on a mat, place a small resistance band on the ankles. While flexing the foot lift one leg off the ground and lower. Perform 30 sec on one leg then the other. This improves strength on the quadriceps without adding stress on the knee.

4)Side steps- Place a small resistance band on the ankles. Start with legs shoulder width and with a small bend on the knee. Step side to side to work the outer part of the thighs (picture). This exercise will increase strength in the glutes, as well as on one of the muscles that makes up the quadriceps (Vastus Lateralis). This muscle is the largest out of the 4 muscles that make up the quad. It inserts on the lateral part of the knee cap and assist with the extension of the lower leg.

Strengthening muscles surrounding the knee is key to improve leg strength and stability. This will also help reduce muscle imbalances that occur when muscles are tight and untrained causing the knee discomfort. Perform each move for 30 sec to begin and gradually increase duration to 1 minute. As mentioned before, check with your doctor prior to any physical activity and if you experience pain stop the exercise. If you would like to watch the video demonstrating these exercises check out my Facebook page where I will be posting these exercises later today.

Safe training,

Leslie