I hope you are having a great middle of the week. Yesterday, I filmed 22 more videos for my YouTube channel. If you want to 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 relating 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
Take a big stride with both of your toes pointing straight ahead. Bring your arms over head, tightening up the abdominal area and the glutes, then move your hips forward. Do one set of two repetitions on each side alternating sides. Hold the stretch for about 20 seconds.
Standing Hip Flexor Stretch
You should feel this stretch in the back of your 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. It’s important to target these areas when it comes to men with knee pain.
#2 – Foam Rolling Out the Front of the Thigh
Move to the floor, placing the foam roller just above your knee joint. Roll along the front of your thigh up to your hip. We are self-massaging the front of the thigh area. Often men are 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, 3 times each way up and down, for a total of 6 movements. Roll out in a smooth controlled movement, holding the end position for about a second and then moving back down. You should feel a deep massage happening, without any excessive pain. Foam roll out both sides. Although you might have knee pain on only one side, often the other knee compensates and is therefore overworked. We want to rehab or prevent it from having an injury. Progress from 3 repetitions to 5 repetitions, and then 10 repetitions.
#3 – Hip Drops
Place your hand up against a wall to balance. Stand on one leg and complete a single leg squat. Raise back up and straighten the leg out. We are working on the outer hip strength. Knee pain is often the result of weakness in the outer hip.
Start off with one set of 3 repetitions on each side. You want to feel the muscles in the outer hip being worked. Progress up to 5 repetitions per side, and then 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 click here to check out the Fix My Knee Pain program.
Rick Kaselj, MS