Knee Exercises: Know How To Do Them Part 2
Can you identify why “Buddy” here has knee pain?
If not, read the last post before reading any further because you need to know the first three typical causes of knee pain during movement before you go on to today’s information.
“Buddy” and I will wait right here for you…….
So, now can you see why my friend, “Buddy”, has knee pain?
Whether you can easily see the postural discressions that are causing “Buddy’s” knee pain or not, the most important information to take away from today’s lesson and from the previous post is be sure to follow all the guidelines outlined for you.
These guidelines identify the most common problems experienced when exercising or moving about your day that cause knee pain.
Lets move on and add to our list.
- Shift weight to the heel when squatting, lunging, landing from a jump, standing from a kneel or going up or down stairs. Essentially, when the knee flexes, the hips need to flex and your body weight needs to transition to the heel of the foot. This helps to absorb impact when landing a jump and allows the posterior chain muscles of the legs (muscles in the back of the legs and buttocks) to work in conjunction with the muscles on the front of the thighs.
- Be sure the big toes stay in contact with ground at all times, especially when bending the knee joint. Often our movement patterns and lack of flexibility, not to mention poor foot attire, cause the foot to roll outward as the body searches for balance. The idea is to keep the big toes planted on the ground and the toes spread out to find that inherent balance. Don’t forget to keep your knees behind your toes and slightly wider than your feet when bending at the knee and hip joint.
- Poor posture. Postural alignment is key to keeping joints pain free. If you tend to slouch or shift your weight to one hip and stand with a locked knee, often joint pain somewhere in the body’s chain is not far to follow. Stand tall in the spine and keep your knees just slightly flexed. Allow the muscles of the body to support the joints versus the opposition.
- Weak Core. If your core is weak, you can bet compensations are being made in one or more joints to support the lack of stability the core is designed to provide. This is especially true when combined with poor posture. Better get to doing some planks and learn crocodile breathing so your knees can stop taking a beating.
Pretty interesting stuff when you get right down to it. I’ll bet you learned a few things today. Maybe you were surprised by a few things too.
Your best bet is to use the information and a mirror to check your posture and movement patterns to be sure you have everything lined up and firing correctly.
Then get your copy of the LoseTheKneePain workout program just as soon as it’s off the presses and available right here.
It has everything covered from movement patterns and muscle activation exercises to strength, flexibility and nutrition to help you lose that extra fat that kills your knees.
I’m really quite proud of this program and very confident it’ll help you lose the knee pain and get in great shape.
Just a few more short weeks and you can get your copy right here and at www.kneepainworkout.com. Until next time…
Get strong and stay strong,
Rochelle Gravance




