Many factors cause knee pain, including arthritis or ligament strain. Core training, which involves strengthening and increasing the mobility of your torso and hips, can alleviate pain and prevent the condition from worsening. Increase your hip and spine mobility to reduce compensation in your knees that causes pain and unnecessary stress.
Core Definition
Your core consists of all the muscles and connective tissues in your torso below your chest -- including your back and abdominals -- hips and upper thighs. Its job is to stabilize the spine and hips when you move to prevent joint dislocation, strains and other injuries. Your core must also be flexible to produce and reduce force in your body, such as slowing your body down to a stop when you run or throw a ball.
Function
In addition to maintaining your posture, your core transfers force from your lower body to your upper body in order to lift a heavy object without injury. It also helps you absorb shock when you land from a jump which reduces the impact upon your knees and hip joints. A strong and flexible core helps prevent knee and other joint injuries.
Three-Point Hip Rotation
Put your hands and knees on the ground about as wide as your shoulders. Lift your right knee and foot off the ground, and bring your knee to your chest. Rotate your knee out to your right, and extend your leg behind you without moving your spine. Then bring your knee back toward your chest again. Perform 10 rotations clockwise and 10 rotations counter-clockwise on each leg. This exercise strengthens your abdominal, spine and hip muscles while increasing hip mobility. Perform this exercise on a soft surface, such as carpet, a folded bath towel or a yoga mat. Do not do this exercise if you have a fractured kneecap or if it causes you great discomfort.
Hip Rotator Stretch
Lay on the ground on your back and place your feet on the wall about hip-width apart. Cross your left ankle over your right thigh near your knee. Push your left knee toward the wall by using your hip muscles. Hold the stretch for five to six deep breaths. Do not rotate your pelvis. Perform the stretch twice on each side of the hip.
References
- "Movement"; Gray Cook; 2010
- "Athletic Development"; Vern Gambetta; 2006
