Understanding the Root Cause of Knee Pain
The cause of your knee pain may not actually be your knee itself. Many individuals, including myself, have experienced knee pain while running and lifting, and have spent over two years in physical therapy without significant improvement. Despite diligently performing stretches and exercises during each session, the pain often persisted. However, I discovered that the root of the problem lies in weak or limited hip and ankle mobility, which leads to overuse and subsequently, knee pain.
Effective Exercises for Alleviating Knee Pain
Fortunately, there is a wealth of information available from @squatuniversity that provides detailed guidance on addressing these deficiencies. In addition, I have personally found a warm-up routine to be incredibly effective in alleviating knee pain. This routine consists of the following exercises:
1. Glute Bridges
Perform 5-10 glute bridges, both double and single-leg variations, to activate and strengthen the glute muscles, which play a crucial role in supporting the hips and reducing strain on the knees.
2. Calf Raises
Engage in 10-30 calf raises to maintain mobility and strength in the calves. This exercise helps to ensure proper alignment and movement patterns, which can alleviate stress on the knees.
3. Tib Bar Raises
Incorporate 10-20 Tib Bar Raises into your routine to complement the calf raises and strengthen the muscles surrounding the tibia. This exercise further supports the stability and function of the knee joint.
If you are currently experiencing knee pain, I highly recommend trying these three exercises. They have personally helped me, and they may provide relief and improvement for you as well.