KNEE PAIN | KNEE STABILITY ROUTINE 3 exercises to strengthen the main muscles that support and stabilize the knee. Stronger muscles around your knee improve alignment, take pressure off the joints, and give you more control. This can reduce pain and improve stability. Quad strength, especially the vastus medialis (VMO), helps the kneecap glide better, while calf and tibialis training improves balance and reduces impact on the knees. | CoachGreen.pt
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KNEE PAIN | KNEE STABILITY ROUTINE 3 exercises to strengthe…
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🧎Knee Mobility Routine Phase 1: Range of Motion (Warm-up) • Heel Slides • Seated Knee Extensions • Knee Circles (Standing or Seated) Phase 2: Active Mobility • Seated Tibial Rotations • Reverse Step-Ups • Quadruped Rock-Backs • Kneeling Cat-Cow (Focusing on knee flexion) Phase 3: Targeted Stretches • Standing Quad Stretch • Wall Calf Stretch • Seated Hamstring Stretch • Figure-Four Glute Stretch Phase 4: Stability & Loading • Spanish Squats • Terminal Knee Extensions (TKEs) • Wall Sits • Tibial
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🧎Knee Mobility Routine Phase 1: Range of Motion (Warm-up) • Heel …
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I recommend adding these to your strength routine each week: •Lats: support the trunk and upper body, creates a rotational force for an efficient arm swing •Posterior Tibialis: stabilizes the arch, assists the calves with push off, controls pronation of the foot •Adductors: stabilizes the hips, pelvis and knee, decelerates the thigh bone before the foot hits the ground and assists the glutes with hip extension For a full body workout designed for runners that includes plyometrics, go through the
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I recommend adding these to your strength routine each week: •Lats…
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What's working - my gym I do the same exact routine every single day regardless of where I am. This way I make sure I exercise all of my body and nothing is left out. I start with my legs and I do my calf muscles, tibialis, hamstrings, quads and glutes. Then I do abs, biceps triceps and shoulders and back. For the past 9 months I have skipped chest workouts completely and this has eliminated upper back issues and I'm going to stick with that. It's been a great adjustment. After a 25-hour journey
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