Are you suffering from knee pain and want it to go away? Have you tried resting it and physio and as soon as your returned to training the pain came back? You are not the only one dealing with knee pain and LP is here to help.
Most of us are stuck at a desk or in a car all day and because of that our hips are extremely tight which causes our knees to take the brunt of the load causing pain, discomfort, and even swelling.
Because we have so many members with the same issues we have built a simple and effective rehab program to help you overcome your stiffness and pain.
This rehab may only take a couple of weeks or at worst a month if you are consistent with it. Please attend regularly scheduled workouts and during any exercises that cause pain run through this routine:
Here is your plan that includes stretching and strengthening. To have pain free knees that are healthy we need to get your hips moving properly with stretching and then strengthen your glutes and muscles around your hips and knees with proper movement and resistance.
Perform a circuit with these three exercises. Complete 3 sets of each exercise.
Hold each stretch for 30-60 seconds. Be patient and persistent with stretching. Typically pain comes from tight and stiff muscles.
Focus is on Quads (front of legs) and Hip Flexors (front of hip). Hold for 30 seconds/leg.
Focus is on Glutes (Butt). Hold for 30 seconds/leg.
Focus is on Inner Leg and Groin. Hold for 60 seconds.
Focus is on good posture. Hold for 30 seconds/leg.
Focus is on upper and lower Calf. Hold for 30 seconds/leg.
On all strengthening exercises focus on controlled movement with perfect posture and control. Complete the exercises in a circuit fashion. Complete 10 reps of each exercise. Start at a light weight and low resistance. Each day you complete the exercises increase the resistance slightly.