A big contributor to knee pain and instability (besides having degeneration of cartilage and/or cartilage) is muscle weakness in the gluteus medius (the top part of your butt!). The glutes (gluteus maximus, gluteus medius, and gluteus minimus) are the powerhouse muscles of the lower body.
In order to better control your body when running, jogging, walking up and down stairs, etc is to make sure you perform stability exercises which include focusing on glute strength as shown in the videos.
When the glutes are strong, the knee is stable. When the knee is stable, you experience less pain.
MORE BANG FOR YOUR BUCK!
The glutes also provide posture stability to the pelvis and lower back, and when they are strong, it takes stress off your lower back muscles and often reduces low back pain as well.
Check out our Instagram for the 4 exercises to do to help with your knee or lower back pain!
You can choose two, do 3 sets of 10 reps one day and do the other two exercises the next day!
April 24, 2020
April 14, 2020
By Matt Allyn - April 9, 2020
A physical therapist will not only help you recover from a serious injury, but will also provide you with the foundation for a new workout routine! While your therapist will work to remedy the most immediate pain and immobility form surgery, it is important to understand that a Peak physical therapist can also help individuals who are otherwise healthy. The exercises and activities that a physical therapist will assign and assist you with can improve your overall physical health in a number of ways. Improving your flexibility and mobility through a structured and individually-tailored treatment plan will dramatically improve your overall ability to workout.
It is this individualized and structured plan that will be the cornerstone for your new workout routine. Typically these exercises last only 10-20 minutes which is amount of time to squeeze into any day and begin to build a routine.
Additional benefits of starting this routine is to mitigate further injury!
One of the most common ways a person will get injured during an intense workout session is from the fact that they are inflexible and unable to adapt to their environment. If you are stiff and inflexible, your chances of hurting yourself rise dramatically, making it especially important to do regular stretching exercises before and after your workout. But beyond this fact, it is also crucial to think about how to proactively improve your physical health, as it is not just a matter of doing the basic stretching exercises. This is why consulting a Denver physical therapist to assist you with your workouts will be vital to improving your chances of a healthy workout routine.
Click the link here for a few core exercises that you can do at home today to develop strength in your midline. A strong core is crutial to keeping a healthy back and spine!
April 3, 2020