The knee joints control movement in the lower extremities. Knee pain can diminish your ability to stand, walk or run. Common causes of knee pain include arthritis, ligament or cartilage damage, tendinitis and dislocation. Strength training is the best treatment for knee discomfort. Strong quadriceps, hamstrings, gluteals and calves help to stabilize the knee joint.
Lateral Standing Squats
Lateral standing squats boost lower body strength and mobility. A 6-lb. medicine ball is held in your hands. Stand up tall with your legs and back straight. Stack your legs together to start. Step laterally with your left foot. The lateral step gets both your feet just wider than shoulder width. Bend your knees and drop your hips once your left foot lands flat. Straighten your arms and push the med ball out while squatting. Bring your butt up and medicine ball into to you while sliding the right foot next to the left. Keep laterally squatting to the left for about 10 yards. Start laterally squatting to the right once you complete 10 yards to the left. Rest for about 30 seconds once you finish 10 yards of lateral squats to the right. Sit your hips back during the lateral squats, which prevents poor knee tracking.
Side lying Hip Abduction
Side lying hip abduction targets the post glute medius. Lie on your right side and straighten your legs. Place your left leg behind you on the floor. Slowly elevate your left leg as far as your hip tolerates. Hold your leg at its peak elevation for three seconds. Control your leg down until it is just shy of the floor. Switch leg roles once a full set is completed with the left leg. Make sure not turn the hip on the leg elevation. Prevent the motion leg from hitting the floor on the downward phase.
Bosu Bridge
Bosu bridges primarily recruit the gluteals and hamstrings. Lie down with your back flat on the floor. Bend your knees while placing your feet flat on the ball side of the bosu. Feet, knees and hips are all aligned. Gradually lift your hips while contracting your glutes. Sustain your glute contraction at a full hip extension. Lower your hips down once your three second holding pattern concludes. Maintain your glute tightness on the lowering phase. Avoid hyper extension in your lower spine during the bridge.
Standing Calf Raises
Standing calf raises build the gastrocnemius, the top of the calf. Stand tall with your legs straight and feet flat on the floor. Feet are shoulder width apart with the hands flat on a wall. Raise your heels off the floor, far as possible. Pause momentarily at your peak range of motion. Slowly allow your heels down to just shy of the floor. Do not push your hips forward during the heel raise.
References
- "Treat Your Own Knees: Simple Exercises to Build Strength, Flexibility, Responsiveness and Endurance"; Jim Johnson; 2003
- "Musculoskeletal Interventions: Techniques for Therapeutic Exercise"; Micheal Voight; 2006
