Day 3 Knee Pain Solution (15 minutes) with Lauren Eirk
7-Day Knee Pain Solution
•
16-May-2025
In this routine, we will focus on the muscles that straighten your knee and bend at the hip, strengthening the hip and knee extensor muscles. We will use use resistance coming from bodyweight, a thigh band (or any elastic band), and a sponge ball (or small pillow). Weakness in these areas can cause low back tightness and knee instability, as these muscles fight gravity and help us in many climbing and sit to stand movements.
The exercises in this video will be done in supine or prone positions on the floor.
The knee extensors include the quadriceps muscles, with the rectus femoris crossing both the hip and the knee.
The hip extensor muscles include the gluteals, hamstrings, adductor magnus, will come into play during this routine. The ball will be used to stimulate adduction as we extend the hip, and the thigh band will be used to stimulate abduction.
This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.
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