Explore foundational exercises aimed at knee pain relief and mobility enhancement in this intermediate level video. Kinesiologist Cassandra guides you through each movement, emphasizing safe and effective techniques to aid recovery from knee OA, patellar tendonitis and Iliotibial band syndrome.
What You’ll Need:
All you need is a mat, a wall, a ball, a chair, a band/strap and yourself! Remember, if you’re experiencing new knee pain, it’s important to consult with your doctor first to make sure these exercises are right for you.
What’s in This Video:
We'll start with a proper warm-up, crucial for increasing blood flow and warming up the leg muscles, making them more flexible and ready for work.
For the cool-down, we’ll do some knee stretches to relax the muscles worked and return them to a resting state.
So, grab your gear and let’s get started on this knee pain relief journey together! Don’t forget to like, subscribe, and hit the bell icon for more expert exercise rehab tips from a kinesiologist. Enjoy the exercises!
Are these exercises too hard? Try the beginner video here.
Timestamps:
0:00 - Intro
0:15 - Warm up: toe calf raises
0:35 - Warm up: toe lifts
1:00 - Warm up: ¼ squats
1:20 - Warm up: hinge
1:49 - Warm up: side taps
2:20 - Mat exercises: Equipment needs
2:39 - Table top heal taps
3:35 - Glute bridges + ball squeeze
4:45 - Hip adduction against wall
6:17 - Sit to stand with chair
7:40 - Single leg balance
8:33 - Cool down stretches
10:12 - Prescription and Thank you
Disclaimer:
Please consult a medical professional if starting exercise is right for you. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.