Knee pain is a common complaint especially among sedentary individuals, this is due to the lack of strength surrounding the joint and mobility and restrictions.
Here are some ways to help fix your knee pain:
- Improve your muscle balance at the knee and hip by stretching your quadriceps daily and form rolling your quads 2- 3 times a week. The quadriceps are a group of 4 muscles located on the front of your thigh. When your quads are tight they exert imbalanced tension at the knee joint and this can cause pulling of the muscles surrounding the patella and can also lead to misalignment. Working on your quads will keep this from happening.
- Ankle Dorisflexion ROM. When your ankle joint lacks range of motion your body has to compensate by often overloading the knee. You want to start by loosening the calf and shin muscles that surround your ankle. Then mobilize the joint with banded dorsiflexion and end with adding load to the increased ROM by either doing squats or lunges (whichever you can perform without pain).
- Master the hip hinge to make your knees happy! By using the hip hinge you will strengthen the opposing muscles to the quads, especially the hamstrings and glutes. You can start with a basic stick/pvc hip hinge focusing on a neutral spine and then move on the movements such as feet elevated hip bridges and hip thrust.
Use your time now to help balance your body and become more flexible! This in turn will make you more efficient and stronger once we can return to the gym!