Muscle Imbalances and Knee Injuries

Muscle Imbalances and Knee Injuries

Knee Injuries are common but with running season here, you want to try to stay ahead of them.

tfl exercisesMuscle Imbalances are a common cause of knee injuries. By strengthening the weaker muscles that support and work with the movement of the knee, you can correct or prevent these imbalances and avoid injury.

 

 

 

Clams: While lying on your side, keep both knees bent and flex the hips to 30 degrees.

  • While keeping your heels touching and pelvis still, open your knees by contracting your glute medius. This is a very slow, small and targeted movement.
  • Place your hand on your gluteus medius (just below and behind your hip) to ensure that it is firing during the movement.
  • Repeat the movement slowly

Bridges: Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.

  • Tighten your abdominal and buttock muscles.
  • Raise your hips up to create a straight line from your knees to your shoulders.
  • Squeeze your core and try to pull your belly button back toward your spine. The goal is to maintain a straight line from your shoulders to your knees and hold.

Side-Lying Leg Lifts:

Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body on the mat or on your hip as shown. Top leg should be straight, with your bottom leg bent on the mat, and your top leg about 1 foot above the bottom leg.

  • Once in this position, bring your bottom leg up off the mat to meet your top leg.
  • Hold.

Live Well.

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