Ok anyone who has trained for a good amount of time has surely had a sore knee here or there. I’m going to post up some videos that can all be used to help prevent or rehab an injury even an old injury. Knees are very complex. There is a lot of soft tissue we can injure so first and foremost, see an orthopedic sports med doc to rule out structure issues amd or get an MRI. Often times the knees are just overworked, out of balance and under recovered. What that means is we squat,squat,squat and do little other accessory work and to compound that we don’t balance the training between hams and quads. Then to add insult to injury we do very little to help the quads recover, ie, proper sleep, hydration , foam rolling etc. One thing that happens to lifters is we become quad dominant meaning our quads are too strong for our hams. This is very common amd is the biggest balance issue that I talk about. We need to be balance front to back, side to side , top to bottom. That’s a whole other topic but for the knees remember to show the hams as much attention as the quads. Here are some great movements to add in for the quads instead of just squatting.
1- high box step up either with Db’s or a BB. Box should be 20-24imches tall depending on your height . Perform higher reps on this 10-15 per leg with rest in between. Focus on pulling yourself up with the top leg and not pushing off with the bottom one.
2- cross box step up. Stand perpendicular to the box outside leg goes on the boa and starts the movement.
Kettlebell or dB front frack split squat
You can elevate the front or rear foot also
Quad sets more of a rehab move
Terminal knee Ext TKE
Straight leg raise
Take a peek and Throw out some questions and I can put together an actual sample routine to incorporate both rehab amd strength
1- high box step up either with Db’s or a BB. Box should be 20-24imches tall depending on your height . Perform higher reps on this 10-15 per leg with rest in between. Focus on pulling yourself up with the top leg and not pushing off with the bottom one.
2- cross box step up. Stand perpendicular to the box outside leg goes on the boa and starts the movement.
Kettlebell or dB front frack split squat
You can elevate the front or rear foot also
Quad sets more of a rehab move
Terminal knee Ext TKE
Straight leg raise
Take a peek and Throw out some questions and I can put together an actual sample routine to incorporate both rehab amd strength
