GET RID OF KNEE PAIN! The 5 Most Effective Exercises for Creating Symmetry in Knee Muscles
Today we're going to talk about the five best exercises for recovering
your knee now
I’ve done other videos
on knee pain but i haven't done any videos on how to strengthen the knee especially
after an injury or in the process of recovering these five exercises not only strengthen
the muscles in the knee but provide symmetry between the left and right knee and
also the muscles on the front of the knee versus the muscles in the back of the
knee which is very very important because normally a person will injure either one
knee or an ankle and that sets up a pattern of putting the pressure on the opposite
knee and over time that can really create some asymmetrical stress so let's say
20 years ago you hurt your right ankle and now the left knee is hurting simply because
of the years of compensation that occurred so
I am going to show you
a very powerful balancing technique for pain and just balancing the muscles after
this video but let's just talk about these five exercises now just to learn the
anatomy real quick you have this the longest bone in the body which is also the
strongest it's called the femur and that's the top part of the leg which is covered
by the front muscles the thigh muscles called the quadriceps and then the muscles
in the back part are called the hamstrings okay now the knee joint is really the
largest hinge joint in the body okay so you have flexion and extension with some
slight minor rotation but this top femur bone is connected with a bottom tibia bone
which is the second longest bone in the body and so this is where a lot of weight
has to be supported on this joint right here and then on the side of the tibia on
the outside of the leg okay we're looking at the viewpoint of someone's right knee
okay going from the front on the outer part of this tibia this lower bone here you
have another bone called the fibula the purpose of the fibula is to really stabilize
that ankle to allow you to perform all the amazing movements and running and different
motions that you can actually perform then we have this thing called the patella
that's your kneecap that's right in front and that glides right over the tendon
that's connected to the quadricep femoris it's just going to glide over that tendon
right there and then you have four ligaments ligaments go from bone to bone okay
a tendon goes from a muscle to a bone and the purpose of those ligaments are just
to prevent motion going from to the lateral outside or the inside or the front or
the back or twisting so it keeps everything really really nice and tight you also
have this very hard piece of cartilage that is connected to the bone on the top
and the bottom that is called articular cartilage and then right in between you
have this little shock absorber called the meniscus so that's your anatomy a lesson
of the knee joint so let's dive right into the four exercises the first exercise
we're going to talk about is the quad stretch so the quad stretch improves the hip
flexor which is up in the hip as well as the quadricep itself and we're going to
be balancing out the flexibility of your left quadricep to your right quadricep
so basically you're going to be standing up supporting yourself with a wall okay
so you'll be holding on the wall with one hand and with the other hand you'll grab
your foot or ankle as you're pulling it up into your hamstring and you're going
to be stretching the quadricep make mental note of the flexibility of the right
side versus the left side because usually you're going to find one that is way tighter
than the other one and that's the one you want to work on more and so then you're
just going to stretch and hold for 30 seconds okay each side and you're just going
to do that twice okay so that's the quad stretch the next stretch is going to be
the heel to calf stretch for this one you're going to have your hands on the wall
and you're going to move back so your toes are facing forward make sure the heels
are flat with your knee slightly bent then you're going to lean into the stretch
and hold for 30 seconds and then when you're done with that you'll do the opposite
leg and so you're going to do this exercise back and forth just two times so this
exercise is going to stretch the back part of your leg as compared to the quad stretch
which stretches the front part of the leg all right the next stretch is called the
half squat and this is more of a strengthening exercise where you're going to stretch
the quadricep the glutamas muscle which is your butt muscle as well as your hamstrings
so you're going to get in a standing position and then you're going to slightly
squat downward and make sure that your feet are shoulder width apart you're just
going to squat down about 10 inches at a halfway point so you're not all the way
down to a 45 degree angle and at this point you're just going to pause for a few
seconds and then stand up so you're completely erect so basically this is a half
squat or a partial squat and you're basically going to do this 10 reps and you'll
do two to three sets of these 10 repetitions we want to keep it easy we don't want
to create too much stress but we do want to start building up the quadricep the
buttocks muscle as well as your hamstring all right number four let's talk about
the hamstring curl now with this exercise you'll be standing facing a wall for support
your feet will be hip width apart you're going to lift one foot up bend the knee
and raise your heel towards the ceiling go as far as you can while keeping your
upper body still with your hips facing forward hold for five to ten seconds you'll
do ten repetitions two to three times all right now that you did the hamstring curl
let's move to number five and that's called the straight leg raisers now it's important
to know that your quadricep and your hip flexors help raise the leg and so this
exercise will help strengthen both of those flexors now what you want to do is you
want to flex your foot upward so you feel your shin muscles contracting and as you
do this exercise and get better you want to add some weight to your ankle so you
can start off with adding a five pound weight and then eventually going up to maybe
a seven or eight pound weight and then even a ten pound weight but for now we're
going to do it without weights i would highly suggest using some type of mat while
you're laying down or you can do this on the carpet so you're going to be laying
down the floor with one leg bent and the other leg straight out in front of you
and so now you're going to contract the quadricep on the leg that is extended straight
and slowly raise it off the floor until it's at the same height as the bent knee
then you're going to pause for about five seconds and then lower the position down
to the mat and repeat for 10 repetitions do this two to three times all right those
are the five exercises that are going to put symmetry and strength and flexibility
into your legs which surround your knees now the next important video to watch is
how to get rid of knee pain okay you're going to like this video check it out
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