The knee joint experiences tremendous amounts of pressure and impact throughout a run. It is important for the functionality and longevity of the joint that you workout the range of motion of your knee consistently. The knee joint works across two movements: flexion and extension. This post will give you a knee workout for mobility and flexibility to help maintain the health of your joints.
The Workout 2x12 (2 sets of 12 reps)
-Heel Slides
-Knee Bend & Extend
-Mt. Climbers
-Butt Kicks
-SB Wall Squats
-Downward Dog (Walk the Dog)
-Good Mornings
-Kneeling Alternating Half Kneel
Heel Slides work both flexion and extension of the knee without direct pressure on the joint. Use your bodyweight, a slider, paper plate, or a towel for this exercise. Lie on your back, place heel on exercise equipment utilized, and slide your heel toward your buttocks on the ground. If you cannot get supine on the ground then perform the same movement from a seated position on a bench or a chair.
By combining the mobility of a squat and the flexibility of a hinge, the knee bend and extend exercise will aid in increasing the range of motion for your knee joint. Simply stand and hinge forward with your hands on your feet, then bend your knees while maintaining your hands on your feet. Repeat the exercise movement while continuing to keep your hands on your feet. If you have not quite reached the flexibility to touch your feet during the exercise then utilize yoga blocks for a modifier.
Mt. Climbers
The Mt. Climber exercise will work on your power as well as the drive of your knee joint. Get in a straight arm plank position on the ground and alternate the drive of your knee throughout the exercise. Utilize a bench, wall, or smith machine if a ground Mt. Climber is not your speed of a climb.
Butt Kicks
Butt Kicks are another power exercise that work on the flexion of the knee. On the flip side this exercise works the flexibility of the quadricep muscles across the joint. To execute a butt kick simply alternate legs that will bend at the knee and move the heel toward your buttocks from a standing position. Perform the exercise as a sort of march if you are unable to quickly transfer your weight throughout the exercise.
By utilizing a stability ball for the exercise you can focus on the form of the exercise rather than the pain of the squat! To perform the exercise place a stability ball against the wall and stand facing away from the wall. Stand with your sacrum (the triangular shaped bone at the base of your spine) supported against the ball. Start the movement from your hips moving back and down as you bend at the knees to a 90 degree angle. If you want to power up the exercise add a weight in a goblet hold in front of you.
Downward Dog (Walk the Dog)
This exercise will help stretch the calf muscles that sometimes can tighten up and cause pain for the knee joint. Begin the exercise in a straight arm plank position; then drive your hips upward while maintaining neutral spine in the downward dog pose. To "Walk the Dog" from a downward dog pose you will simply alternate the bending of your knees as the heel of the straight leg sinks to the ground to stretch out the calf muscle.
Good Mornings
Bodyweight Good Mornings will help you utilize a hip hinge motion to increase the flexibility of your hamstrings. For Good Mornings, stand with your feet shoulder width and place your hands at your head with your elbows wide. As you keep your spine neutral, hinge forward and stretch your hamstrings, then squeeze your glutes to return to the start position for the exercise. If bending over makes you dizzy then substitute with a bridge pose.
Kneeling Alternating Half Kneel
This one of those exercises that is deceptively difficult. From a kneeling position on the ground you will alternate your legs into a half kneel position. The reason this movement poses difficulty for many is that it requires coordination, hip rotation, and balance. To increase the stretch of your quadriceps during the exercise push your hips forward and chest up. By deepening the quad stretch you will increase the range of motion for your knee joint.
Start this workout by itself, but when the movements become second nature then you can utilize this workout as a warm-up for your cardio or as a functional training during your week.
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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