Relieve Sore Knees Exercise scientists have discovered a link between weak hips and that all-too-common knee agony known as patellofemoral pain syndrome (PFPS), which aggravates the front of the knee. Weak hip muscles cause a runner’s form to slightly disintegrate – the hips can’t adequately control the motion of the legs. This places unhealthy stress on the knee. These four exercises, done three times a week, help prevent and treat PFPS. Watch the video at the bottom of the article for more demonstrations on how to complete the exercises. Forward Lunge Stand with shoulders relaxed and back. Step forwards onto one heel, then your whole foot. Do not lean side-ways. End with the knee above the midfoot and the thigh parallel to the ground. Return to start; repeat 10 times on both legs. Side Plank Lie on one side and prop up your torso with your elbow. Press your feet into the floor, and slowly lift your hips up towards the ceiling. (If it’s too difficult to balance, try the move with bent legs.) Hold for 15 to 20 seconds, and then switch sides. Single-Leg Bridge Lie on your back with knees bent. Squeeze your glutes while lifting your hips. Once you have your balance, rest one ankle on top of the other knee. Hold for five or more seconds; repeat five times on both legs. Reverse Step-Up Stand, facing forwards, in front of a 20cm-high step. Step backwards onto the step, setting only one foot down. Don’t let the knee turn in. Balance, then return to start. Repeat 10 times on both legs.
Posted on: Sat, 06 Dec 2014 13:14:14 +0000
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