Workout Warm-up for Knee Pain
A warm-up crafted to eliminate nagging knee pain
Elise Caira, Co-Owner FIXXED Studios
Guilty of jumping into a workout without a proper warm-up? We have all been there before, but the reality is that warming up your body is a vital way to prevent injuries while doing the exercises that you love!
As an owner of a fitness studio, SWEAT FIXX, as well as a recovery studio, FIXXED, nagging knee pain is a common area of pain I see individuals experience while they workout. The culprit of this pain may be the lack of an adequate warm-up that activates the quads and glutes! When muscles are not properly warmed up, an excessive demand will be placed on the joint which can cause irritation over time.
Next time you have a few minutes before your workout starts, try these 3 exercises to get rid of that nagging knee pain!
Long Sitting Straight Leg Raise:
Grab a kettlebell and a spot on the floor. Get into a seated position and place the kettlebell at your mid-calf. Start with your leg out straight so the inside of your leg is next to the kettlebell. Lift your leg over the kettlebell and tap your heel on the opposite side. Repeat this motion to come back to the starting position. Repeat this sequence 7-8 times on each side!
Banded Single Leg Glute Bridge:
Find a miniband and an area to lie down. Place the miniband right above your knees. Lie on your back with one knee bent and the other leg out straight in the air. Push through your grounded foot while lifting your hips into a single leg glute bridge. Hold at the top for a moment, and then bring yourself down with control. Perform this exercise on both sides!
Lateral Step Downs:
Find an elevated surface (this could be your staircase or a sidewalk). Stand on one foot at the edge of the elevated surface. The inside of your foot should be aligned with the edge. Bend your knee to allow the floating foot to tap the ground, and then come back up. Repeat this a few times on each side to eliminate that knee pain!
A lot of people fly into workouts, check their phone and then jump right in. Getting your muscles warmed up and being able to recruit the right muscles to support your joint is a great way to prevent nagging pain while working out! If you feel like you don’t have enough time to do a proper warm-up, then you do not have enough time to do a proper workout! Put your body in a position to succeed as it gets stronger!
Looking for a warm-up to prevent joint pain, click HERE to contact a clinician at one of our two recovery studios in Haverhill, MA & Wakefield, MA.
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations which are located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
