Summary
Most of the time pain in the knee is caused by weakness or tightness somewhere. This strengthening series follows the current evidence to help educate you on the biomechanics of the knee and hip while you gradually progress your strength to help alleviate and decrease the incidence of knee pain.
Exercise Program
Equipment needed: resistance band, physioball or towel, chair or bench
Set A
- Clam shell 3 x 10 reps each side
- Bridge with band 3 x 10 reps
- Monster walk 3 x 10 reps
- Reverse lunge 3 x 10 each leg
Set B
- Sit to stand 3 x 10 reps
- Hip thrust 3 x 10 reps
- Monster walks 3 x 10 reps
- Fire hydrant 3 x 10 each leg
Set C
- Clam with internal rotation 3 x 10 reps each side
- Hamstring curl on ball 3 x 10 reps
- Side plank with leg lift 3 x 10 reps each side
- Toe Clock 3 x 10 reps each side
Set D
- Multidirectional Monster Walk 3 x 10 steps
- Copenhagen Plank 3 x 10 reps each side
- High Step Up 3 x 10 reps each side
- Standing Fire Hydrant 3 x 10 reps each side
Set E
- Rear foot elevated split squat 3 x 10 reps each side
- Single limb elevated bridge 3 x 10 reps
- Star Side plank with leg lift and band 3 x 10 reps each side
- Kickstand squat 3 x 10 reps each side
Set F
- Walking lunge with resistance 3 x 10 reps each side
- Single limb Romanian dead lift 3 x 10 reps each side
- Standing fire hydrants hard band 3 x 10 reps each side
- Skater jumps 3 x 10 reps each side
Recommended Schedule
