If you haven’t done so, please read Part 1 of this series and then make sure you’re successful with the beginner exercise in part 2 before moving on to the most complex activities described in this article.
We often refer to the knee as a “dumb” joint as it rarely makes “decisions” on its own. The knee responds and adapts to what happens above it at the hip and below it at the foot. Many times, a restriction in knee movement is the result of an inability to control the turn in the pelvis and the hip as part of the human stress pattern mentioned previously.
Foot position also influences knee position. A pronated foot with a collapsed or flattened arch may cause the knee to twist inward. A supinated or high arched foot may cause the heel to tilt and twist the knee outward.
To coordinate control at the hip and foot to reduce the stress on the knee, try these simple exercises. You’ll need an exercise band to add some light load on the muscles that will support your knee position.
Split Stance Knee Band Pull-in for the Right Knee
Split your legs front to back as if taking a large step with your right foot. Arrange the band around the knee so that the band tension pulls gently inward on the right knee. Keep the hip, knee, and middle of the foot in a straight line. Hold this position and take a normal (not big) breath in through your nose and out through your mouth but emphasizing complete exhalation for 5 breaths. Rest and complete 3-5 sets.
Split Stand Knee Band Pull-out for the Left Knee
Split your legs front to back as if taking a large step with your left foot. Arrange the band around the knee so that the band tension pulls gently outward on the left knee. Keep the hip, knee, and middle of the foot in a straight line. Hold this position and take a normal (not big) breath in through your nose and out through your mouth but emphasizing complete exhalation for 5 breaths. Rest and complete 3-5 sets.
Once you’ve gained good knee control with these two exercises, move to the more demanding split squat version.
Split Squat Knee Band Pull-in for the Right Knee
Split your legs front to back as if taking a large step with your right foot. Arrange the band around the knee so that the band tension pulls gently inward on the right knee. Keep the hip, knee, and middle of the foot in a straight line. Bend both knees to lower yourself into a split squat. Hold this position and take a normal (not big) breath in through your nose and out through your mouth but emphasizing complete exhalation for 5 breaths. Rest and complete 3-5 sets. If you cannot hold this position, complete 3-5 repetitions by lowering yourself into the split squat and returning to stand with each breath cycle. Lower yourself down on the inhalation and return to the starting position on the exhale.
Split Squat Knee Band Pull-out for the Left Knee
Split your legs front to back as if taking a large step with your left foot. Arrange the band around the knee so that the band tension pulls gently inward on the left knee. Keep the hip, knee, and middle of the foot in a straight line. Bend both knees to lower yourself into a split squat. Hold this position and take a normal (not big) breath in through your nose and out through your mouth but emphasizing complete exhalation for 5 breaths. Rest and complete 3-5 sets. If you cannot hold this position, complete 3-5 repetitions by lowering yourself into the split squat and returning to stand with each breath cycle. Lower yourself down on the inhalation and return to the starting position on the exhale.
If you’re experiencing knee pain, consider coming in to take advantage of our free IFAST Physical Therapy Injury Consult. We’ll answer all your questions and show you how quickly we can improve your knee pain. You are not under any obligation, and again, it is free of charge.
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