With the top of your feet on the ground, or bottom of toes on the ground, keep your core tight and trunk straight. Rayner says, “Start in a tall kneeling position, and ideally place a soft surface under your knees like a pillow or foam pad. Joseph Rayner IV, a certified physical therapist said, “The reverse nordic curl is a great accessory eccentric exercise to use to maximize strength and hypertrophy of your quads, as well as to decrease the risk of quad strains.”
In fact, according to Innersport, ‘Nordic hamstring curls only strengthen across the knee joint, as the hip is held in a fixed position”. However, it is one of the best quad exercises for bad knees out there. The reverse nordic curl is a very unique exercise that isn’t too commonly well known. Here’s a video of it in action! Reverse Nordic Curls (Incredible for your knees!)
Plus, you can do this straight from home. This is one of the best quad exercises for bad knees out there. The more you can tolerate, the less assistance you need from your arms.” The goal is to work in a pain-free range of motion, using your arms to assist the movement as needed as you sit on a chair or a bench, then slowly increase the range of movement as tolerated. What’s great about this type of assisted squat is that a TRX can be done at home using a very simple door mount to set up. Generally, if there’s pain during weight-bearing activities, then a TRX assisted chair or bench squat is a great exercise to strengthen the quads with less stress on the knees. of Physical Therapy Jerry Yoo, who works with cross-fitters and the sports & orthopedic active population said this: So, what happens if your pain happens whenever you put weight on your knees?ĭr. Knee Pain is very difficult to figure out, and there can be different types of pain. TRX Assisted Squats / Bench Squats (Best for Weightbearing Knee Pain) You see, these tendons/ligaments/whatever you have damaged are already in a weak spot and you’re at a higher risk for injury.ĭoing some slight warm-ups can seriously reduce your risk of reinjuring what is broken, and improve your recovery.Įven a few minutes of walking or a few minutes of stretching can go a long way. In fact, I personally never warm up before a work out.īut, when it comes to anything like trying to rehabilitate your knee pain or anything like that- even I warm up. Trust me, I am a guy that HATES warming up in the gym. You need to ALWAYS WARM UP when doing this. I had to toss this in before we get to our list of 10 quad exercises for bad knees. Here are 10 Quad Exercises for Bad Knees, I hope this helps! First Rule: ALWAYS WARM UP! So, I reached out to a ton of experts in the fitness industry (trainers, doctors of physical therapy, etc) and asked them for some of the best quad exercises for bad knees. (and understandably so, you probably don’t want to do them.) There are a lot of leg exercises that can hurt your knees.
Growing up, I always heard my parents complaining about their bad knees and I always thought “it can’t be that bad!”. Nobody likes knee pain, and I mean nobody.
0 kommentar(er)
