Do you have an arthritic knee and don’t know where to start?
Are you lacking confidence in your knees ability and want help?
Is your knee stopping you from doing the things you love or even enjoying everyday life?
I totally get it, it can be a frightening taking the first step to changing your knee health, especially when it has caused you SO many issues over time.
The thing is, you don’t have to jump off the deep end here.
In fact I want you to start small, I say this to clients all the time.
I want you to start with simple exercises that will help build up your confidence over time.
I want you to become confident in your body again and i know that is a journey, but I’ll be here along the way if you’re willing to put in the work.
Another key point I want to make when it comes to strengthening your knee is..
A little bit of tenderness and pain is totally normal and common when you start to build up the strength. The exercises are there to build and it can feel a little uncomfortable at times.
As long as your pain does not reach over a 4/10 or extend beyond 24 hours, it’s completely normal.
Gradually as you become more confident in your exercises, the resistance to these will go and it will be time to move up to the next level.
How it works at the clinic is we conduct a reexam where we run specific tests to see how you’re progressing with your tailored and specific exercises.
If you’d like to learn more on how to start building confidence back in your knee, get in touch today and lets have a chat 8838 2882
In the meantime here are 3 simple exercises that can bring you relief in your knee when they’re really stiff and sore.
1. Foam roller to lower calf
Sitting on the floor or on a mat place the foam roller under your lower calf, cross your other leg over top. Balancing on your hands or a closed fist, move yourself back and forth over the foam roller, rolling it up and down the lower calf muscles. Keep this going for a minute or two. Repeat on other side
2. Foam roller to lower thigh
Starting in a plank position place the foam roller underneath your lower thigh, bending your opposite leg for support, move the foam roller up and down the lower thigh. Activating the core and stabilising yourself with your forearms as you move back and forth.
Continue for one to two minutes, and then repeat on the other side.
3. Knee extension with micro band
Lying on the mat on your back, placing the extension band under the arch if your foot, bringing your knee up into tabletop position, keeping tension on the band extend your single leg out.
Continue this movement for 1 minute and then repeat on other side.
If you’d like any more recommendations or are looking to get your knee pain sorted once and for all, get in touch today and I’d love to help you out!
