Our activities can put some strain on our knees. At the end of a long hike, or maybe it was a bike ride, or maybe after working in the garden our knees can feel achy and sore. Grab a foam roller and try these 3 exercises to help bring some relief to your knees.
Do your knees need more love? There are 3 routines on the Koa Fit Online Platform for knee health and strength. Check them out here.
We are finishing our lat week of Joint Health Month focused on the knees.
A lot of the time, our exercises only focus in the knee in it’s most neutral position. In the first video, try this rotation and mobility exercise to find the full range of your knee. Explore how it moves so you can train smarter.
Our knees need the hamstring. Weak hamstring = weak knees. In the second video, try this version of a bridge to target the whole posterior chain system and start supporting those knees.
We are back to that back line! The hamstrings do so much to protect our knees. It is important that they stay mobile and strong.
This week we will focus on the function of the quad and hip flexors. We will start with a release of our hamstrings and create some space on the posterior part of the thigh so that we are able to fully engage the anterior part of the thigh.
We are starting a month focused on knee health. A lot of the tweaks and discomfort felt across the top of the knee is due to increased tension put on the patellar tendon due to tight quadriceps. Use this first exercise to release some tension in the quads and free up some space for the patellar tendon.
Weakness in the lateral hip, specifically the glute medius, can also lead to pain on the sides of the knees. Use this exercise to strengthen the side of the hip and helps support the knees.
Try this quick and easy at-home exercises to strengthen your hips, knees, and ankles. Help support the knee joint and prevent injury by bringing more mobility and stability to your hips. Start with these 3 foam roller releases to get the legs moving correctly and then move into the 5 strength moves below to help bring stability to the knee joint and the lower kinetic chain.
Quad Rolling
IT Band Rolling
TFL/Hip Flexor Release
Hip Rotation
Bridge with Leg Raise
Dipping Bird
Squat
Long Lunge to Balance
Brenna Backe 