Four Key Lessons on Knee Pain from $250K Worth of Physiotherapy
When it comes to knee pain, the culprits are often weak glutes, weak hip abduction, or tight/weak calves & tibs. In the 2010s, I spent a significant amount of time (and money) at the physiotherapist's office due to various injuries. The majority of them pointed to the same routine: do lying leg raises, strengthen the core, fire hydrants, etc.
Here are four exercises that worked extremely well for me and can be done anywhere:
- Glute bridge - Most people have underactive glutes, probably due to the prevalence of desk jobs.
- Clam shells - While the glute bridge targets the glute max, for full functioning movement of your hips, you need to stabilize your hip & leg. This is usually underactive and difficult to train directly through traditional movements.
- Calf raise + Tib Bar Raise - I have poor ankle mobility due to tight calves and weak tibs, which is probably more common than people think with desk jobs.
But that's not all. I've discovered a few more exercises that have been instrumental in my journey to overcome knee pain and improve my running performance. These include:
- Weighted ankle circles - This exercise helps to strengthen the ankles and improve flexibility, which is essential for runners.
- Fire hydrants - This exercise targets the hip abductors, helping to stabilize the hips and reduce strain on the knees.
I usually perform these exercises before leg day or a run as a warm-up, or add them intra-set to ensure that my muscles are firing optimally.
If you're experiencing knee pain, try these exercises before your workout or run! And if you're looking for a Tib Bar to help with your Tib Bar Raises, don't forget to check out our shop. We have both the standard Tib Bar and the Solo Tib Bar available. You can find them here. We ship across Europe, so wherever you are, we've got you covered!
Remember, the key to overcoming knee pain isn't just about physiotherapy, it's about consistency, strength, and, most importantly, using the right tools like the Tib Bar. So, don't let knee pain slow you down. Grab a Tib Bar and let's get moving!