Squats consistently causing knee pain? Try incorporating these three alternate exercises instead.
In a bid to alleviate persistent knee pain, a fitness enthusiast embarked on a personal mission to strengthen the supporting muscles, focusing on the glutes and hamstrings. Martin, a fitness expert, emphasized the importance of whole body stability exercises in this journey, as weakness in one area can have a knock-on effect at the other end of the body.
One of the exercises recommended by Martin was the side plank leg extension. This exercise targets the lateral glutes, lateral core muscles, and shoulder stabilizing muscles, making it a brilliant choice for those seeking to improve lateral strength, often neglected in the gym. Another exercise that proved beneficial was the foam roller leg extension, which engages the hamstrings more than any other mat-based exercise the individual has tried.
The step down exercise, a great functional exercise for the knee, was also incorporated into the routine. It requires less strength than other exercises, making it suitable for most people with a knee problem. The exercise can be adapted to various fitness levels, starting on a surface slightly raised off the floor and increasing the height over time. For those recovering from knee problems, Martin suggests that step downs are particularly beneficial.
The individual performed these exercises multiple times a week, initially without any equipment and later incorporating dumbbells and foam rollers. The Triggerpoint Grid foam roller, currently discounted on Amazon, was used in the exercises. The person consulted a physical therapist for advice, who recommended three specific exercises for the individual.
Beyond the hamstring rollout, side plank leg extension, and step-down exercises, there are other exercises tailored for knee pain and glute/hamstring strengthening. These include straight leg raises, wall sits, calf raises, the clam, step-ups, standing half squats, hamstring curls, and standing knee flexion.
The individual, who was experiencing pain in one of their knees, found these exercises to be effective in addressing their issues. Weakness in the glutes and hamstrings, as well as a lack of knee stability, were identified as contributing factors to the individual's knee pain. The pain interfered with the person's strength training workouts, specifically during squats and lunges.
After eight weeks of consistent exercise, the individual no longer felt pain when squatting. Since then, the individual rarely experiences knee pain. The individual's journey serves as a testament to the power of targeted exercises in addressing and overcoming knee pain. It is, however, advisable to consult with a healthcare professional before trying any new exercise routine, especially if one is dealing with knee pain or recovering from knee surgery.
- Martin, a fitness expert, recommends the side plank leg extension, an exercise targeting the lateral glutes, lateral core muscles, and shoulder stabilizing muscles, for improving lateral strength.
- The foam roller leg extension, which engages the hamstrings more than any other mat-based exercise, has been proven beneficial in the individual's fitness-and-exercise routine.
- The Triggerpoint Grid foam roller, currently discounted on Amazon, was used by the individual in their health-and-wellness therapies-and-treatments.
- Beyond the hamstring rollout, side plank leg extension, and step-down exercises, the individual also performs exercises like straight leg raises, wall sits, calf raises, the clam, step-ups, standing half squats, hamstring curls, and standing knee flexion for knee pain and glute/hamstring strengthening.
