02/08/2021
4 Exercises for Pain Free Knees
If you have just developed knee pain or if you have been dealing with knee pain for years, it can seem debilitating, annoying, and difficult to get rid of. The truth is that most knee pain is fixable through correcting alignment, building stronger ligaments, and strengthening major muscle groups. There are 4 exercises you can start doing now that will have an immediate impact on you knee health and pain.
What might be causing your knee pain?
There are many reasons why a knee could be in pain, but these are the most frequent ones.
Adductor imbalance
The most common cause for knee pain is an inward and internally rotated femur. This is often caused by the adductors (the muscles on the inside of the leg) overpowering the glutes and abductors (muscles on the outside of the leg).
Pain is often felt on the anterior (front) of the knee and on the inward (medial) side of the knee.
Hamstring flexibility
Tight hamstrings can cause a whole host of issues and pains. Lower back pain is a common one. However tight hamstrings can also impact the knee. Tight hamstrings can be strained during heavy movements and cause posterior (back) knee pain. The hamstring also impacts the internal and external rotation below the knee, at the Tibia.
While these exercises do not focus on hamstring flexibility, performing a seated SL hamstring stretch for 30sec 3-6x a day can quickly make an impact, especially if you haven’t been stretching regularly.
Pain locations. Posterior lateral (outside) pain from hamstring strain, or anterior medial (inside) from misalignment
Calf/ankle mobility and function
Tight claves can impact the entire lower body negatively. Tight calves are often responsible for low back pain during squats and leg movements. Tight claves reduce ankle mobility. Poorly moving ankles stop the knee from completing a full range of motion on hinging movements. Over time this lack on full range of motion can lead to knee stiffness and pain, often in the front of the knee. Tight calves can also impact the ability for your body to absorb impact when decelerating or walking/running down a hill. Tight calves mean weak tibialis muscles, the muscle responsible for pulling your foot toward your shin.
Again, stretching is not the focus of these exercises, but definitely stretch your calves with a straight leg and bent leg approach. 30sec 3-6x.
Pain locations: pain can be anterior on either side of the knee cap. Hurts when descending stairs.
Exercise 1. The ROKP
The ROKP (stands for reversing out knee pain) is a simple but extremely fast acting and useful exercise. Anyone who can walk, can do this exercise. Simply walk backwards. Take your foot through a full range of motion reaching back behind the knee, toes first, rolling through the foot. If you can comfortably and easily walk backwards then you can add resistance by pulling a sled or walking backwards on the treadmill. Walk for 30sec- 2min. Perform 2-4 sets.
The ROKP works by forcing blood into the kneecap and building up the ligaments in the knee in a gentle repeatable way. Additionally, this exercise will build up the quadricep muscles, which are often extremely hard to work while dealing with knee pain.
Regardless of the reason why you have knee pain, ROKPs are sure to help.
Exercise 2. Banded squat walks
The banded squat walk is one of the best exercises to target hip imbalances and correcting knee cave. Make sure you are trying the push both knees actively against the resistance band while moving in a lateral direction. This should be done while in a ¼ squat. Take 20 small and controlled steps down and 20steps back. Perform 2-4 sets.
This exercise forces you to use the abductors to maintain good form as you move like a crab across the gym floor.
Exercise 3. Tibialis raises
Tibialis work can be accomplished with a variety of different approaches. the tibialis wall raise requires no equipment, is easily progressed, and can be done basically anywhere. Start by leaning against a wall with your feet flat and about a foot Infront of you. Then raise the foot toward you, hold for 2 seconds then return it back to the ground. After 12-20 reps your shins should be on fire. Repeat 2-4 times.
Not only is the tibialis wall raise good for shin splint protection, but it also helps regulate the force that travels into our knees and ligaments. Tibial strength is also associated with higher function in the calf muscle and ankle joint, allowing the knee to travel in a fuller and safer range of motion.
Exercise 4. 360 step downs
360 step downs are a burner and something that anyone who wishes to improve adductor abductor balance, quad and glute strength, improved stability and balance, and knee bulletproofing can do.
Place a short square step or even a bumper plate on the ground. Set up for the movement by centering one foot in the middle of the step. First reach the heel down in front performing a single leg ¼ squat to do so. Take the toe to the left of the step, performing a side lunge, take your toe behind the step, into a reverse lunge, and finish by stepping behind your leg into a curtsy step. Shoot for 10 rounds 3 times.
Final thoughts
Building back knees after injury can be a long road. But if you don’t even know where to start, these 4 exercises are a good place to begin.
If you would like to schedule a skype or in person session to asses which area of knee health you need the most work on, you can reach out to me. If you would like 1-1 couching either online or in person, please reach out.
I’m happy to answer any questions and explain in more detail as well.
Please share if you found this informative! The more healthy knees in this world the better!
Happy, healthy knees!
Chris Pudewa
Chris P Fitness
