The knee is one of the largest and most complex joints in the body. It’s composed of 4 different bones, connects the thigh bone to the shin bone, and has tendons, muscles, and ligaments that all work in tandem to provide you with stability. It doesn’t matter if you’re a fitness enthusiast, weekend warrior, or couch potato, experiencing foot and knee pain is not pleasant. Learn how you can strengthen your knee with some simple exercises in the article excerpt below, then read on to find out what the underlying problem of the pain in your knee may be.
POSTED BY: RUNNER’S WORLD
Strength Plan: Strong In The Knees
A strength plan to keep your vulnerable joints healthy.
Dr. Jordan Metzl’s plan for pain-free knees: strength training. Your feet, lower legs, knees, thighs, hips, lower back, core, and arms are all part of your running kinetic chain, and when one link isn’t working, the repercussions can be felt all the way up or down the chain.
Strong quads will help stabilize your knee, and strong hips, glutes, and core muscles prevent your hip from dropping and your knee from caving in. Doing these exercises twice a week (or more if you are injury-prone) will keep your knees—and the rest of your body—in proper working order.
Extend your arms in front of you. Squat down, pushing your butt back. Explode up as high as you can and land softly. Maintain good anatomical position and keep the motion controlled, landing softly. Do 4 sets of 15.
Step forward and lunge down. Then bring your back foot forward and swing it in front, lunging with that leg. Continue lunging forward, alternating legs. Do 3 sets of 15 reps, counting right and left together as 1 rep.
Strength training can be a good thing to help your foot and knee pain, as well as other areas in your body. The article is correct when it talks about how when one link isn’t working the repercussions can be felt all the way up or down the chain of your body in your feet, lower legs, knees, thighs, hips and lower back.
This “link” that isn’t working correctly could be your feet. About 40% of the population suffers from misaligned feet. This is caused when the ankle bone slips off of the heel bone, causing the ankle to excessively roll inward – also known as over pronation – and the foot to roll outward. This can cause a variety of common foot problems, but also knee pain and pain in other areas of your body.
There is now an easy and effective minimally invasive procedure available called HyProCure®. The procedure works by placing a small titanium stent into the naturally occurring space between the ankle bone and heel, stabilizing the ankle, and correcting the excessive inward rotation.