The best exercises to relieve knee pain, says the coach – eat this, not this

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Many individuals face painful injuries and knee pain is extremely common. Pain can be the result of previous injuries, overwork, etc., and whatever the cause, you just need the right exercises that can help you build the lower body.

When it comes to relieving knee pain and strengthening your legs, you want to choose exercises that strain your thigh muscles and buttocks. A common reason why many people have knee pain is because they have an exceptional four-fold dominant position and have tense hips and calves due to sitting position. Add this in addition to potentially poor movement patterns during squats, lunges, and running and you’ll get a recipe for knee pain.

Your buttocks, not quads, play the most important role in stabilizing your knee and hip, and most people don’t know how to activate and engage them during lower body exercises. For starters, if you also have knee pain yourself and don’t know where to start, we offer you coverage. It is important to stretch the quads and calves, and then include movements focused on the thigh tendon / glutes. The following four exercises will help you activate your buttocks muscles, strengthen your lower body, and relieve knee pain. Add them to your workout as soon as possible. See for more 5 moves for a stronger butt you can do now.

Tim Liu, CSCS

Start by placing a medium tension loop strap over your knees. With your hips pushed back and your knees soft, start to exit to the left. When you step, run with your heel and don’t let your knee get in the way. Follow all the steps on the left before moving to the right. Do 3 sets of 15 to 20 steps for each leg.

Stability with the ball, curvature of the legs
Tim Liu, CSCS

If you are lying on your back, place your feet on the ball for stability. Lift your hips off the floor and begin to bend the ball towards you with your heels, and at the end of the movement, bend your thigh muscles and buttocks. Return the ball to the starting position and repeat. Keep your hips raised at all times and continue to bridge as you roll the ball. Do 3 sets of 20 reps each.

Related: This workout is better for your health than running, says the coach

a trainer who performs a hip push-up
Tim Liu, CSCS

Begin the movement by placing your upper back on a bench or solid platform. Place the flask in your lap with your feet shoulder-width apart. If you keep the core taut, reduce your weight. Push through the heels and hips until they are fully extended, squeezing the buttocks muscles at the top vigorously for 2 seconds. Do 3 sets of 15 reps each.

dunbbell kickbacks
Tim Liu, CSCS

Hold the two dumbbells at the sides while standing with your legs together, keeping your chest high and your core taut. Then take one leg and step it back, lean the back leg firmly and bend the knee to lower yourself until the knee gently touches the ground. Drive through the front heel to rise back to the starting position and stand with your feet together. Do 3 sets of 10 reps for each leg. Perform all 10 reps on one leg before switching to the other.

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