To stretch your right ITB, cross your right leg behind your left leg Tip: keep your back straight and bend from the hips, you can do the move looking straight ahead or looking straight down ITB (iliotibial band) – 3 sets of 15 seconds with each leg Keep your right leg bent and straighten your left leg, placing the left heel on the ground with your foot pointing slightly outwardsīend towards your left leg to stretch your hamstring while tensing the muscle above your knee at the same time. Repeat with other leg Tip: for more of a challenge, perform with an ankle weight Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg While doing this exercise, do not let your raised foot touch the floor. Keeping your leg raised, move your leg up and down 10 times while maintaining the contraction in the muscle above the knee. Straighten and raise your left leg until horizontal, with your foot pointing slightly outwards Tip: for more of a challenge, perform with an ankle weight Straight leg raises – 3 sets of 10 reps with each leg For the exercise to be effective, you should keep tensing the muscle above your knee. Squeeze your right thigh muscles and hold this position for 15 seconds. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards Tip: place an exercise ball between your back and the wall for smooth movement Thigh contraction – 3 sets of 15 seconds with each leg As you come up, focus on tensing the muscle above your knee and your buttocks Let the knees point in the same direction as your toes. Slide your back down the wall by slowly bending your knees. Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards Knee bends – 3 sets of 10 repetitions (reps) These exercises are not suitable for people with an existing knee injury. If you do, stop immediately and seek medical advice. You should not feel any pain when doing these exercises. Typically, you should start to see some benefits after 2 weeks of doing these knee exercises every day. They can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient. The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh. In addition, these exercises can be performed in the comfort of their home.These knee-strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain. They prescribe their patients exercises designed specifically for their needs to help strengthen and correct for their unique health challenges. Then, after the inflammation is reduced, our expert physical therapist and support team of spinal rehabilitation specialists assist our patients in rehabilitating the weakened and injured areas to help them regain the strength they need to not only restore their health but revitalize it.īackFit Health + Spine of O’Fallon, IL, take chiropractic and rehabilitative healthcare one step further than most. We focus first on relieving the inflamed and injured areas using natural therapies and chiropractic care. Our focus is on giving each of our patients the total attention and care they need to get out of pain fast and help them stay pain-free longer.Īfter a complete evaluation and your diagnosis have been given, a specific and individualized care program will be given to you to speed up your recovery. From the first day of treatment to the last, you can rest easy and know that you receive the best in our “patient-centered” healthcare facility. We specialize in giving our patients the best combination of natural and holistic therapies for a custom treatment program and a unique and gentle pain-relieving experience. At BackFit Health + Spine of O’Fallon, IL, we focus on rehabilitating the spine and body.
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