Foot Slide - An Exercise for Knee Alignment and Strength
Тәжірибелік нұсқаулар және стиль
#KneePain #KneeExercises #zlinefitness
Often times the reason our knees hurt is that they are not moving with proper alignment. This can cause knee pain, swelling, crunching, or even a grinding sound as we bend and straighten our knees. If you have knee alignment issues, patellofemoral syndrome, swelling in the knee, or general knee pain then you need to be doing exercises for your knee. The thing is, if you don't do the exercises with proper alignment, then you may be doing your knee more harm than good.
Master Pilates instructor and pain relief specialist, Craig Zuckerman, shows a great knee exercise in this video, designed to strengthen your knee while making it easy for you to keep proper alignment. Additionally, the exercise strengthens both the quad muscles (thigh) and the hamstring muscles (back of your thigh), which balances the musculature of the knee. It's easy to do and you need no equipment. It's even designed to be done while sitting!
To completely rehab your knee it is essential to strengthen and stabilize above and below it. For this, we also have exercises to strengthen your hip, ankle, and foot with these exercise videos:
Quick, SImple Ankle & Foot Strengthening Exercises: kzread.info/dash/bejne/ZYF6zcWDmqnWiqQ.html
Improve Your Balance with this Simple Exercise: kzread.info/dash/bejne/gKWgw86geJvdpqw.html
Help Relieve Lower Back Pain and Sciatica with these Two Exercises: kzread.info/dash/bejne/fax_m8uLYtOzpbA.html
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EXERCISES: kzread.info/dash/bejne/ZYF6zcWDmqnWiqQ.html
LOWER BACK, HIPS and BUTT: kzread.info/dash/bejne/c5x4tqNxdbvOm5M.html
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FEET AND ANKLES: kzread.info/dash/bejne/ZYF6zcWDmqnWiqQ.html
ARMS: kzread.info/dash/bejne/h4CWxreEipzUoqw.html
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Пікірлер: 11
This was incredibly helpful! I felt so many muscles engage while doing this that have gotten weak over the years. Thank you for sharing!!
@ZLineFitnessSantaMonica
Жыл бұрын
Thank you for sharing! So glad we could help. Try these exercises put too, to help balance the inner and outer thighs, as well as the ankles and feet: kzread.info/dash/bejne/fax_m8uLYtOzpbA.html kzread.info/dash/bejne/ZYF6zcWDmqnWiqQ.html
Thanks so much for this detailed answer! Indeed, the fibula on my knee has been out of alignment a few times and had manipulation by my physio(unfortunately not possible at present)due to inward facing patella. I dance ballet and contemporary and I did not align my knee and foot during an open parallel squat in a modern dance session. I think this exercise will help me as it is also relevant to dance. Many thanks again!!
Does this exercise help if you have fibula misalignment?
@ZLineFitnessSantaMonica
4 жыл бұрын
It can help, but there are a couple of factors involved to weather it will be more or less helpful. If your condition is hereditary or do to some structural dysfunction you were born with then it may not be as helpful. Usually the misalignment is do to your biomechanics, and the way you have been using your foot/ankle and leg/ hip alignment, which this exercises is designed to help with. You need to focus she doing the exercises and work on changing your bodies function, and how it registers “proper” alignment of the foot to knee and hip joint. Another thing for you to work on is ankle strength and stability by doing the exercises in this video ( kzread.info/dash/bejne/ZYF6zcWDmqnWiqQ.html ) and also working on your hip and inner thigh strength using the exercises in this video ( kzread.info/dash/bejne/fax_m8uLYtOzpbA.html ). Be aware of your alignment in your knee/foot/hip when walking up and down stairs. Work on it daily, be patient, and know you are putting in the work to help yourself.
Sir should I drag heel or full foot
@ZLineFitnessSantaMonica
2 жыл бұрын
Full foot, if possible. However, if you are only able to drag your heel both ways that works too. The alignment of your knee/foot/hip is what’s most important.
@rahuldesai8422
2 жыл бұрын
@@ZLineFitnessSantaMonica think you sir
@tomslick2058
2 жыл бұрын
Does this strengthen your quads and Hamstrings helping knee arthritis.?
@ZLineFitnessSantaMonica
2 жыл бұрын
Yes, that’s exactly what it does. The resistance on the way out then the way back hits both muscle groups which balances the musculature of the knee, from and back. With arthritis, one thing to know, you need to move the knee through its full range of motion. The knee slide exercise doesn’t exactly do that but if you simply lie on your back and fully straighten the knee and fully bend the knee multiple times a day, that can help.
@ZLineFitnessSantaMonica
2 жыл бұрын
Sure thing! Thanks for the comments.