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  • Writer's pictureChris Kelly

Knee Pain Warm Up

Updated: Jun 19, 2020

Knee pain and stiffness is extremely common both in the gym during workouts and during sports like running and ⚽! . Much like a rusty door hinge which creaks when it moves, a large portion of the issues we experience are due to sitting or standing for hours and then attempting to vigorously use our knee. . Before getting in to a more specific warm up, it is important to reestablish movements around the joint such as tibial rotation, knee flexion and extension. . From there, good place to begin is performing a lighter version of your activity before gradually ramping up weight and/or intensity-- think jogging before running or performing a body weight squat before loaded squats. . Here are three drills you will love to warm up with. .

𝗦𝗲𝗮𝘁𝗲𝗱 𝘁𝗶𝗯𝗶𝗮𝗹 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻- This drill works well with a slider or bodyweight on carpet. Begin seated with a slightly flexed knee and foot turned out. Rotate the foot in while bending the knee and pulling the heel to the butt. Then, reverse the direction by turning the foot out and extending the heel away from the butt. This forms a kind of circle. Perform this drill five times clockwise + counterclockwise. .

𝗛𝗮𝗹𝗳 𝗸𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗵𝗲𝗲𝗹 𝘁𝗼 𝗯𝘂𝘁𝘁- Set up in a half kneeling position with the target knee under a cushion or mat. Place a tennis ball behind target knee and pull the heel toward the butt attempting to squeeze the tennis ball. Relax and repeat. .

𝗦𝗲𝗮𝘁𝗲𝗱 𝗸𝗻𝗲𝗲 𝗲𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻 𝗮𝗻𝗱 𝗱𝗿𝗮𝗴- Begin sitting half Indian style with one knee bent and the other leg straight. Squeeze the quad and attempt to lock the knee out and lift the leg off the ground. Return to the ground and drag the heel toward the butt before returning and repeating. .

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