I know if you have knee soreness, you have been told that exercise will help,
which it will but a lot of people just focus on strengthening and stretching for
their knee soreness which, unfortunately, is not enough to do the trick.
Today I wanted to share 5 quick tips from injury specialist Rick Kaselj, MS
you can start using today in order to alleviate some of that soreness and
the pain you may be experiencing.
Why should you pay attention to Rick’s tips?
Rick is an Injury Specialist and Exercise Physiologist, MS. He has over 20 years of hands-on experience and a Masters Degree in Exercise Science. He works with athletes and people that are dealing with different injuries and pain so that they get back to their activities, not avoiding them.
Rick is the creator of the program Fix My Knee Pain which is based on the all-natural “Knee Reshaping 3-Part Method” that would allow you to take charge of your knee pain and eliminate it safely.
Rick is more than just a specialist. He’s the guy who teaches the other fitness professionals the newest techniques to help their own clients.
Tip #1 – Strengthen the Full Range of Motion for the Knee
Look at strengthening the knee through the full range of motion from standing
up straight to putting your heels to your seat.
You want to build strength within the knee muscles so they are strong and your
knee is protected throughout the full movement of the knee. Doing this will
decrease the stress on the knee.
Tip #2 – Get Full Range of Motion for the Knee
Work on getting full movement back in your knee. This is moving your knee from
straight to heel to the seat.
In your body, joints lubricate themselves with movement. If you do not have
movement in the joint or avoid certain movements in your joints, the joint will
end up getting stiff and that movement will not be smooth.
When we have lost a specific movement or are stiff in a movement, other
areas of the body have to pick up the load and this extra work will be okay
for a while but it will lead to other injuries such as pain in the foot, ankle,
hip, and back. Plus it will prohibit you from strengthening the knee as you will
not have a full range of motion.
A great exercise that I like to build a full range of motion in the knee is the rowing machine.
I use this for clients that are recovering from a knee or hip replacement surgery as it allows you to work on full ranges of motion in the knee under very low load.
Tip #3 – Improve Your Single Leg Balance
A lot of people focus on squatting when attempting to overcome knee pain
but what is more important is how your balance is on one leg.
We were not meant to sit still and do nothing. We were meant to walk, run and
chase. Looking at movement, it does not involve standing on both legs;
it involves standing on one leg. Therefore this is something we need to work.
I would suggest you work on your single leg balance. Stand on one leg with
your knee and hip slightly bent. Hold this position for 30 seconds and make
sure to keep your pelvis parallel to the floor and don’t let it tilt to the floor.
Tip #4 – Foam Roll Over Stretching
When it comes to knee pain, the common things recommended are strengthening and stretching. What I find is more beneficial than stretching for knee pain is foam rolling.
When you roll over the muscle it helps improve circulation, which helps with healing and recovery. It decreases the tension of the muscle because when we are
injured, the muscles around that injury tighten up in order to protect that joint.
We need to relax these muscles in order to decrease the tension that this protection creates around the joint. All this leads to less knee soreness. I would suggest that you foam roll out your quadriceps and IT band.
You roll from just above your knee to just below your hip joint. Do this 5 times.
Then after the foam rolling, I would go right in knee stretching.
Tip #5 – Improve Your Core
People with a weak core have a greater risk of getting knee pain and end up
putting unnecessary stress the knee.
In your workout, incorporation core stability work which leads to better control
of your upper body and decrease the stress on your knee, which helps with
Doing front and side planks will help but also progressing to Olympic lifting exercises. Add these 5 exercises to your program and it will help alleviate your knee soreness.
If you are looking for an all-natural solution to completely fix your knee soreness
and pain, then check out Rick’s new Fix My Knee Pain Program below.
All without time-consuming appointments, dangerous medications or going
under the knife. Click Here to learn more.