View this post on Instagram

A post shared by Keith Fitness (@keith.fitness)

Reduce Knee Pain

Walking backwards on the treadmill improves the joints’ mobility and strengthens the muscles surrounding your knee. This can significantly reduce (or even get rid of!) knee pain that is caused by surgery or incorrect shock absorption. Walking backwards for even just a few minutes has the potential to reduce or completely get rid of your knee pain!

View this post on Instagram

A post shared by John Ranello (@johnranello)

Core Stability

Challenging the body to walk backwards forces new muscles to work in order to keep your balance in the new pattern of movement. This improves balance and core strength, as it will be difficult when you first start walking backwards. Once you get used to the movement, you can even add an incline or pick up speed to really fire up those muscles!

View this post on Instagram

A post shared by S. Aleksander Molindar (@s.aleksandermolindar)

The post Why You Need To Start Walking Backwards on the Treadmill appeared first on yourdailysportfix.com.

Foam Rollers

Foam rollers are often used in knee pain recovery. Using a roller on the hip region, and around the knee joint can create a lot of pain at the beginning, but after a few times of using it, you’ll build up a tolerance.

Isometric Hip-Flexion

You can do this exercise by laying down or sitting in a chair. No matter which way you pick, it’s all about building up resistance as you push or lift your legs.

Single-Leg Squats

By doing this exercise you will feel your knees getting stronger and stronger. All pressure is on them, and the knees are doing all the moving, so it’s a great exercise for strengthening them.

The post Weak Knees Won’t Be an Issue After You Learn These Exercises appeared first on yourdailysportfix.com.

Reif’s 10-minute workout video is targeted at everyone who has bad joints or suffers from knee pain. Lunges and squats are not included and this workout features kickback pulses, leg bridges, donkey kicks, leg holds, and several more exercises you can do without putting a strain on your knees.

In addition to demonstrating the moves, Reif also reminds her followers that it’s crucial to think about your glutes every step of the way and try to really make them burn.

“Make sure you don’t release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze ‘even more’ at the upper point of the motion,” wrote Reif onYouTube.

In addition to being knee-friendly, this workout is also super-fun. It’s choreographed to the beat of catchy EDM hits including “Let’s Love” by Sia and David Guetta, and you can do it at home with no equipment.

The post Pamela Reif’s Glute Workout is Perfect for Everyone Struggling with Knee Pain appeared first on yourdailysportfix.com.

Running Form

Runners are at the most risk from dealing with this condition, because this activity can take a toll on them if they don’t have a proper form. Make sure to keep your knees bent when running, and avoid concrete whenever possible.

Proper Warm-Up

If you have a tendency to skip warm-up before your workouts, dealing with runner’s knee is bound to happen. Make sure to do some stretching exercises before going on a run or putting major stress on your knees.

Good Running Shoes

Doing your workout in old worn-out sneakers is never a good idea. Get a brand new comfortable pair with good shock absorption, and consider orthotic shoes if nothing else is working for you.

The post Best Ways to Prevent Runner’s Knee Syndrome appeared first on yourdailysportfix.com.

Leg Raises

No matter which type of leg raises you pick, they’ll be very effective at chasing away your pain. This exercise puts little to no strain on your knee and does an amazing job at strengthening the quadriceps.

Hamstring Stretch

Hamstrings are the muscles along the back of your thigh, and they can be a common source of knee pain. That’s why exercises like hamstring stretches and curls can come in handy when you’re trying to get rid of it.

Calf stretch

Strengthening and lengthening calf muscles helps support the back of the knee. You can achieve this goal with calf stretches and raises, but it’s important to avoid hyperextending the knee while you do them.

Half-squat

It’s crucial to keep away from deep bending when you’re experiencing knee pain. That’s why doing squats isn’t recommended, but certain variations can lead to desired results. Partial squats can strengthen your thighs and gluteus, without causing damage to your knees.

The post Fight Knee Pain With These 4 Easy Exercises appeared first on yourdailysportfix.com.

Riding a Bicycle

Riding a bike is a perfect exercise for your problematic knee. You can ride a stationary bike for about 5 minutes in your favorite gym, or you can slowly hit the road with your two-wheeler. Have a ride or two around your neighborhood and repeat the process daily. With time, you can have a longer ride.

Swimming

Swimming is another great way to strengthen the muscles that support your knee. Not only will it help your knee to feel better, but it will have a good effect for your entire body, especially if you have neck or shoulder pain.

Wall Sits

Wall sits or wall squats are another great way for a knee rehab. You can do it at home, all you need is a wall. Stand with your back against a wall, and place your feet about two feet out in front of you. Then, bend your knees, slide your back down the wall until your knees are at 90 degree angles. Hold it for max 60 seconds, and then stand up.

The post 3 Ways to Strengthen Your Knee Muscles After a Knee Injury appeared first on yourdailysportfix.com.

View this post on Instagram

A post shared by Keith Fitness (@keith.fitness)

Reduce Knee Pain

Walking backwards on the treadmill improves the joints’ mobility and strengthens the muscles surrounding your knee. This can significantly reduce (or even get rid of!) knee pain that is caused by surgery or incorrect shock absorption. Walking backwards for even just a few minutes has the potential to reduce or completely get rid of your knee pain!

View this post on Instagram

A post shared by John Ranello (@johnranello)

Core Stability

Challenging the body to walk backwards forces new muscles to work in order to keep your balance in the new pattern of movement. This improves balance and core strength, as it will be difficult when you first start walking backwards. Once you get used to the movement, you can even add an incline or pick up speed to really fire up those muscles!

View this post on Instagram

A post shared by S. Aleksander Molindar (@s.aleksandermolindar)

The post Why You Need To Start Walking Backwards on the Treadmill appeared first on yourdailysportfix.com.

Foam Rollers

Foam rollers are often used in knee pain recovery. Using a roller on the hip region, and around the knee joint can create a lot of pain at the beginning, but after a few times of using it, you’ll build up a tolerance.

Isometric Hip-Flexion

You can do this exercise by laying down or sitting in a chair. No matter which way you pick, it’s all about building up resistance as you push or lift your legs.

Single-Leg Squats

By doing this exercise you will feel your knees getting stronger and stronger. All pressure is on them, and the knees are doing all the moving, so it’s a great exercise for strengthening them.

The post Weak Knees Won’t Be an Issue After You Learn These Exercises appeared first on yourdailysportfix.com.

Reif’s 10-minute workout video is targeted at everyone who has bad joints or suffers from knee pain. Lunges and squats are not included and this workout features kickback pulses, leg bridges, donkey kicks, leg holds, and several more exercises you can do without putting a strain on your knees.

In addition to demonstrating the moves, Reif also reminds her followers that it’s crucial to think about your glutes every step of the way and try to really make them burn.

“Make sure you don’t release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze ‘even more’ at the upper point of the motion,” wrote Reif onYouTube.

In addition to being knee-friendly, this workout is also super-fun. It’s choreographed to the beat of catchy EDM hits including “Let’s Love” by Sia and David Guetta, and you can do it at home with no equipment.

The post Pamela Reif’s Glute Workout is Perfect for Everyone Struggling with Knee Pain appeared first on yourdailysportfix.com.

Running Form

Runners are at the most risk from dealing with this condition, because this activity can take a toll on them if they don’t have a proper form. Make sure to keep your knees bent when running, and avoid concrete whenever possible.

Proper Warm-Up

If you have a tendency to skip warm-up before your workouts, dealing with runner’s knee is bound to happen. Make sure to do some stretching exercises before going on a run or putting major stress on your knees.

Good Running Shoes

Doing your workout in old worn-out sneakers is never a good idea. Get a brand new comfortable pair with good shock absorption, and consider orthotic shoes if nothing else is working for you.

The post Best Ways to Prevent Runner’s Knee Syndrome appeared first on yourdailysportfix.com.

Leg Raises

No matter which type of leg raises you pick, they’ll be very effective at chasing away your pain. This exercise puts little to no strain on your knee and does an amazing job at strengthening the quadriceps.

Hamstring Stretch

Hamstrings are the muscles along the back of your thigh, and they can be a common source of knee pain. That’s why exercises like hamstring stretches and curls can come in handy when you’re trying to get rid of it.

Calf stretch

Strengthening and lengthening calf muscles helps support the back of the knee. You can achieve this goal with calf stretches and raises, but it’s important to avoid hyperextending the knee while you do them.

Half-squat

It’s crucial to keep away from deep bending when you’re experiencing knee pain. That’s why doing squats isn’t recommended, but certain variations can lead to desired results. Partial squats can strengthen your thighs and gluteus, without causing damage to your knees.

The post Fight Knee Pain With These 4 Easy Exercises appeared first on yourdailysportfix.com.

Riding a Bicycle

Riding a bike is a perfect exercise for your problematic knee. You can ride a stationary bike for about 5 minutes in your favorite gym, or you can slowly hit the road with your two-wheeler. Have a ride or two around your neighborhood and repeat the process daily. With time, you can have a longer ride.

Swimming

Swimming is another great way to strengthen the muscles that support your knee. Not only will it help your knee to feel better, but it will have a good effect for your entire body, especially if you have neck or shoulder pain.

Wall Sits

Wall sits or wall squats are another great way for a knee rehab. You can do it at home, all you need is a wall. Stand with your back against a wall, and place your feet about two feet out in front of you. Then, bend your knees, slide your back down the wall until your knees are at 90 degree angles. Hold it for max 60 seconds, and then stand up.

The post 3 Ways to Strengthen Your Knee Muscles After a Knee Injury appeared first on yourdailysportfix.com.