The exercise below looks pretty easy, and it is, but its very important to build a base level or muscle to nerve control, prior to adding load to sore knee joint.
Research shows that we need 3000 repetitions of this exercise over 20 days to make a big impact on how our brain controls our knee muscles.
This has been really useful for those people with a really low capacity of muscle firing, simply due to the fact that pain shuts down power to a sore and irritated joint.
2. BANDED DOUBLE LEG BRIDGES
The knee joint is in trouble if it is not working harmoniously with the gluteal muscles - your buttocks!
We love the exercises above, as it really gets the gluteals working in a position that they are often weak.
You can't simply rely on stretching to help with knee pain - it doesn't work.
The key here is to get the gluteals firing in a way that keep the thigh pointing in a good angle to receive the knee cap.
When the knee cap drifts 1-2mm to the outside of the knee, it can rub, causing an irritation of the ligament tissue. This is called Patello-femoral Joint Syndrome, and is the top cause of knee pain we see in the clinic.
3. SIDE LYING ABDUCTION - 'JANE FONDA'
This is a classic gluteal strengthening exercise, which helps prevent knee pain in people who have a dynamic knee valgus.
This works the side of the hip, which again helps reduce the thigh angling in at a poor angle, and keeps the knee cap sitting in a great position in the knee cap.
Be careful with your position on this exercise. The human brain is built for efficiency, so it will use the TFL and hip flexor muscles to help out when you get fatigued, so keep your top leg back and your pelvis rotated forward.
Are you coming to the 'How To Fix Your Knee Pain' Seminar- August 28th, 2019 at 7pm in Essendon?