The injury is in: "Bad knees" don't drop your workout; your hips may be the errant party. According to a review of many years' worth of research on common exercise injuries, hip strength is the biggest predictor of knee pain. So lay hold of a resistance band and do these moves daily, working up to 3 sets of 10 reps on each side.
Side Swing: Anchor band on the left side at floor height or another leg and loop band around right ankle. Balancing on left foot (hold on to something if needed), raise right leg out to the side; lower.
Seated Rota-tor: Sit so the band is anchored to right and around the left ankle. Cross ankles. Keeping knees together, rotate the left leg outward about 12 inches. Return to start.
Front Kick: Turn so band is anchored behind you and around the left ankle, foot flexed. swing left leg forward about 12 inches, keeping it straight, and return to start.
Reference:
S Brent Brotzman, MD, Robert C Manske PT, clinical orthopaedic rehabilitation an evidence-based approach 3rd edition.
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