Perhaps you’ve been told by a doctor that you have “no cartilage” left in your knees. Or maybe you’ve just resigned yourself to feeling some pain in your knees every time you squat. Bounding up the stairs two at a time just isn’t in the cards for you right?
Not necessarily
This article shares an example routine to help your knees get the movement they need to feel and move better
The purpose of this program is to
- Improve strength and range of motion to enhance your function and performance
- Reduce your risk of injury
- Reduce your risk of developing persistent symptoms if you’ve had a previous injury
- Help you recover from any current knee issues
“Training equals Rehab, Rehab equals training”
– Sam Cassells
The goal is to find what level of the exercise you can do with minimal to no pain before progressing to the next level or stage. Feel free to reduce sets, reps of range of motion of an exercise as needed to make it more tolerable to you
Warmup:
Alternating Knee Extension 2-3 x 30-60s
Double Leg Wall Sit 2-3 x 30-60s
Strength:
Tempo Split Squat 3 x 8/8
Long Lever Glute Bridge Hold 3 x 30-60s
Short Side Plank 3 x 60s
Calf Raise 3 x 25
If you have existing knee pain (which I’m assuming you do, if you’re reading this article) and want some more individualized advice reach out we are happy to have a chat
