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5 Ways To Build Strong Knees and Remove Winter’s Sludge

The health of our knees are largely dependent on 3 fundamentals; 

    • The strength & ability of our ankle & hip joints to properly support the knee joints.
    • Developing strength and balance in the muscles that cross the knee joint, including; calves, all 4 Quads, shin extenders, and especially hamstrings and glutes which are part of the hip joints.
    • Well developed toe muscles & arches of soles

The following techniques will help strengthen your knees and prepare you for an active spring and summer.

Strengthen your hamstrings & calves;

Multi-directional lunges – 3 sets of 10 reps for each leg
Bridges/ hamstring curls using a Physio/exercise ball, 2 sets of 12 reps
Yoga Bridge Pose; pressing upper arms down; middle back benefit.
yoga bridge pose

Use a foam roller to remove trigger points in the quads & IT Band

This will prevent tight quads from pulling the knee cap out of its normal tracking movement.
yoga roller to stretch quads

Strengthen the ankle joints for increased stability

Use a Bosu, balance pod, or Dyna Disk device to do balance squats for each leg. Perform 2 sets of 8-10 reps for each leg.
balance ball exercise

Spreading and pressing toes into a yoga mat

This is called “Splay Foot”.  When you ground the feet properly, you will notice you can hold balance poses more easily. You will feel more stable and in control of your alignment.  Perform 2 sets of 12 reps, with both feet, rest for 1:00 & repeat. The use of ” Yoga Toes or Toe Spreaders” is a great benefit as well. Start w/ 5 minutes and work up to 10/15 min.
spread toes for more stability

Perform a cross-friction massage

Cross-friction massage promotes optimal collagen healing by increasing circulation and decreasing collagen cross-linking in your quadriceps & patellar tendons. Perform this simple massage for 1 minute once /twice a week.
cross friction massage on knee

Time To Relax!

After your workout and flexibility poses are finished, take an Epsom salt bath 2-3X’s a month for all the muscles, connective tissues and joints are able to absorb more of the vital mineral, Magnesium. This mineral helps support joints and muscles by nourishing and hydrating them.  Use 1 full cup of epsom salts in warm water. Soak for 40 minutes.

Performing these 5 simple techniques regularly will keep balance and integrity in your ankles, hips, as well as your knee joints. This will make your knees feel great for years to come.

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