I hope you are having a great middle of the week. Yesterday, I filmed 22 more videos for my YouTube channel. If you wanna make sure that you are not left behind and stay updated with all of my videos, subscribe HERE.
Today, I have another video for you that I’ve prepared previously when it relates to knee pain. Check it out!
In today’s video, I will go through the best knee pain exercises for men.
Best Knee Pain Exercises for Men
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate.
#1 – Standing Hip Flexor Stretch
You will take a big stride both your toes pointing straight ahead. You will bring the arm over head. You will tighten up the abdominal area and the glutes then bring the hips forward. Do one set of two repetitions on each side alternating. One repetition on one side then switch over and do the same thing on the other side. Hold the stretch for about 20 seconds.
Standing Hip Flexor Stretch
You will feel that stretch in the back leg, in front of the thigh, hip and back depending how tight you are. Men tend to be really tight through the deep back area, hip and thigh. This is the reason why we are targeting these areas in this exercise when it comes to men with knee pain.
#2 – Foam Rolling Out the Front of the Thigh
You are moving on to the floor. You place the foam roller just above your knee joint and then you will roll along at the front of your thigh up to your hip. We are self-massaging out the front of the thigh area. A lot of times, men tend to be tight in the thigh which leads to knee irritation and knee pain.
Foam Rolling Out the Front of the Thigh
Start off with one set reps, 3 times each way up and down with a total of 6 movements. You are rolling out in a smooth controlled movement, holding the end position for about a second and then moving back down. You are not looking at screaming pain but you want to feel a deep massage happening. Foam roll out both sides. You might have knee pain on one side only but oftentimes the other side picks up the slacks so it is being overworked. And thus, we want to rehab or prevent it from having an injury. You can progress from 3 repetitions to 5 repetitions and then 10 repetitions.
#3 – Hip Drops
Place your hand up against the wall to eliminate balance. You are standing on one leg going through like a single leg squat, dropping the hip and come back up then straighten the leg out. We are working on the outer hip strength. Knee pain is the result of the weakness in the outer hip.
Start off with one set of 3 repetitions on each side. You want to feel that the muscles in the outer hip worked. Then you can progress to 5 repetitions per side and then even to 10 repetitions alternating back and forth.
Give these three exercises for men a go to help get rid of your knee pain.
If you want to eliminate your knee discomfort once and for all, then check out the Fix My Knee Pain program here:
Rick Kaselj, MS