Last weekend, the family and I headed up to the local ski mountain and enjoyed an amazing day of skiing.
It was awesome to be on top enjoying the beautiful view of snowed landscape.
A common pain that people suffer from skiing is knee pain. So today, I will be sharing some exercises that can help you manage your knee discomfort.
In today’s video, I wanted to go through a few knee pain exercises and stretches.
Knee Pain Exercises and Stretches
CLICK HERE to watch the YouTube video.
I got Jenna to demonstrate the exercises.
#1- Knee Extensors With Band
Use a resistance band, either a loop band or a handled one. Place it around the arch of your foot. In a seated position, straighten the leg and then flex the knee up.
Knee Extensors With Band
We are working on strengthening the muscles around the knee and also stretching the hamstrings as well with the legs in straight position if the hamstrings are tight.
Perform 1 set of 10 reps in smooth controlled movement with a good stop at the end position for about 1 second with the intensity in the muscles around the knee.
#2- Toe Pulls With Band
Use a resistance band, either a loop band or a handled one. Place it around the arch of your foot. In a seated position, keep your knees straight and pull the band towards your body.
Toe Pulls With Band
We are working on stretching the calves muscles and working on ankle mobility/movement. If you are tight in the calves or the hamstrings, you will feel the stretch there. This could either be an ankle mobility exercise or flexibility exercise.
Perform 1 set of 5 reps in a smooth controlled movement with a good hold at the end position, roughly about 2 seconds with the intensity felt either at the ankles or as a stretch in the calves or hamstrings.
#3- Quadriceps Stretch With Band
Lie on your stomach. Loop the band around left ankle and bring the heel towards the seat. You can increase or decrease the intensity with the tubing.
Quadriceps Stretch With Band
We are working on flexibility in the quadriceps to lessen the stress or pull in the knees, which helps relieve knee pain.
Perform 1 set starting off with 2 reps in a smooth controlled movement holding the end position for 20 seconds with an intensity of light stretch in the quads.
#4- Seated Leg Lifts
Sit on the floor with legs straight and toes straight up. Lift the leg up in a slow controlled movement holding it up for 1 second and then go back down to starting position.
Seated Leg Lifts
Here we are focusing on strengthening the quadriceps that also carries off into the hip.
Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the end position for about 1 second with the intensity felt in the quads and hip area.
#5- Single Leg Squat
In a standing position, place one hand up against the wall. Stand with one leg and bend through the knee by bringing the bent knee forward, bringing hips back and upper body forward and then go back into starting position.
Single Leg Squat
We are working on strengthening around the knee and hip.
Perform 1 set of 5-10 reps in a smooth controlled movement with a good stop at the end position with the intensity feeling the muscles around the knee and hip are working.
Those are great knee pain exercises and stretches that will help you overcome knee pain. Give those 5 exercises a go!
If you want to get rid of your knee discomfort once and for all, then check out the Fix My Knee Pain program here:
Rick Kaselj, MS