Name: Playbook - Eliza Katoa - Exercises For Knee Pain
Uploaded: 2024-04-14T21:11:06.243Z
Duration: 7 min
Description: Exercises For Knee Pain

Linda

Jazmyn Folauhola

Do these exercises to help with knee pain. These will “bullet proof” your knees. These were staples in my physical therapy regimen when I was recovering from my ACL reconstruction surgery. 

You can do these 2-3x per week to help!

Slight bend over and maintain good posture. Keep your back straight. Start with your feet staggered and out the resistance band around your knee. Face the band and then bend that knee with the band on it; slightly lean forward and then straighten your knee. Squeeze your quads and release. Repeat on both sides.

Terminal knee extension (TKE)

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Start by standing on box with one foot off to the side
- Slowly start to lower down and tap the ground
- Push through the stationary foot and return to start
- Switch legs and repeat movement

Eccentric lateral step down

Exercises For Knee Pain

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This was what I needed. Tweaked my knock hard.

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F4F day 1 complete! Keeping it recovery focused today with mobility & stretches, half of today's workout and a walk 🚶‍♀️

Exercises For Knee Pain

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