Tips for Preventing Knee Pain When Exercising
Prevent knee injuries
Step 1:Stretch your adductors. Spread your legs wide and, keeping your right leg straight, lower yourself into a side lunge by bending your left knee and pushing your hips back until you feel a comfortable stretch in your right groin area. You can intensify the stretch by turning your shoulders to the left. Hold this position for 30 seconds. Repeat the stretch on the other side as needed.
Step 2:Strengthen your gluteus medius muscles. Place a stretch band (available at www.performbetter.com or elitefts.com) around your lower legs and perform side steps for 10 steps to the right and 10 to the left. Repeat for six sets in each direction. You also need to perform single-leg exercises, such as lunges, split squats, and stepups, while keeping your kneecap in line with your big toe.
Complete the entire corrective program for this imbalance three times a week until you can pass the test.
Video: How to Exercise with Knee Pain
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