Knee strengthening exercises for knee pain A WARM-UP ROUTINE

Описание: DISCLAIMER: Not all exercises are suitable to everyone, consult with your physician before starting this program.

THE PROGRAM:
1.Half circles, 10/10 + 10/10
2. Toe lift-ups, 20
3. Small circles front 10/10 + back 10/10
4. Twisted toe lift-ups 15
5. Yoga inspired balance 2 x 20s + 2 x 20s
6. Tree pose 2 x 20s + 2 x 20s

7. Bonus movement with band, 2 x 15

I have created this rehab program because just like many other people, I think that it can be very unmotivating and frustrating to do the conventional knee rehabilitation movements. The problem is not the movements themselves, but if they are experienced as inefficient, frustrating and boring, you won't do them and you won't have any progress with your healing process either.

These exercises are created in collaboration with several physiotherapists, sports physicians, and foot therapists. I am not a doctor, but I have suffered from knee pains and have four years personal experience in this area.

My pains were especially on the medialis area, the inner side of the knee and also my knee(s) were somewhat turned inwards because of muscle imbalance. I had strong overpronation in my ankles, over-bending joints and muscle imbalance in my thighs and butt. (other side of butt and thigh were weaker because in many sports I have done, one support leg or side of the body is used more than the other. Although exercise is very healthy, many sports are more or less one-sided and unbalanced, cp. tennis, gymnastics, skating and many more.)

What I have done is that I have molded the most effective rehab movements from my numerous consultations with health care and physical education professionals and put them into this efficient package. I have also used my experience from ballet, pilates and yoga to increase the efficiency of the movements.

You can do this as a warm-up before your real workout, as the program is quite intense when done correctly. This way rehabilitation feels more efficient and has more meaning and you will be more motivated to do it. You will also quite quickly feel the strengthening of these support areas.

This program holistically trains all the important muscles that support knees, namely ankles, thighs, shins and gluteus maximus, medius and minimus. It is also a good routine for injury prevention.

I have gone through this program myself and it has helped me immensely and it has almost eliminated my knee pains. Do this program 4-5 times a week until 3 months, then 2-3 times a week until 6-12 months. I wish you good luck with your progress! :)

My sincere intention with this video is to help people who have suffered from similar pains. I was lucky enough in my home country to consult several physiotherapists, sports physicians and foot therapists almost free of charge so I am giving this out for free for everybody as a small equalizing act.