ANKLE BAND DISTRACTIONS
One of the main functions of the ankle is to hinge, enabling the knee and hip to synergistically work together in creating movement. Stiff, rigid ankles are common, which can lead to injury and discomfort. Band distractions serve to “floss” stubborn joints. They can enhance range of motion, get nutrients into cartilage and alleviate pain.
How To Do It:
Loop one end of a band around a sturdy base and the other around your ankle. Drop into staggered stance, with the banded leg in front of the non banded leg. Inch out until you feel tension and then drive the knee forward as far as you comfortably can. Keep the banded foot firmly on the ground (not up on your tippy toes) Feel free to rotate the ankle side to side as you drive the knee back and forth. Repeat on both sides for 45 seconds each.
ROLL OUT YOUR SHINS
Foam rolling is a tremendous tool for soft tissue work. Fitness enthusiasts use it for their hips, lower back and other trouble zones that can get irritated with frequent use. But there is an area that I rarely see being attacked in my day to day gym-goings- The shins. Perhaps it’s because it’s a tougher group to really hit, or just an oversight because it typically doesn’t feel horrendous. But don’t simply blindly chase pain. Even if that area doesn’t hurt, it could be a big factor contributing to knee issues. In my experience (not 100% mind you) people who suffer from some degree of anterior knee pain feel a great deal of discomfort while trying this movement.
How To Do It
Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles
WALL QUAD STRETCH
The wall based quad stretch is a tremendous bang for your buck move that can be done just about anywhere. Got a wall? Good you can do this exercise. The beauty in this stretch is that it hits the front of the foot, ankles, shins, quads and knees.
How To Do It
Get up against the wall (facing away from the wall) in the bottom of a lunge position. Flip your back foot up against the wall with your toes on the actual surface of the wall. Your back knee is the axis point and really determines how much of a stretch you will get during this exercise. The closer the back knee is to the wall the more of a stretch there will be through the foot, ankle and quads. If you are looking to get a little adventurous and want to stretch the hip flexors out, focus on pushing the hips forward.
Man With Knee Brace
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TOPICS: STRENGTH TRAINING STRETCHING BUILD MUSCLE
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COMMENTS
66 Comments
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3 days ago
Tim
I found the above article very useful as I have knee pain from a pre-existing injury, however, I was a little unsure on which way to be facing (away from the band) on some of the exercises?
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121 days ago
Lenora Devon^^
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125 days ago
C.k. Sobti
each exercise must be illustrated for better explanation
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137 days ago
Richard Corser
Croc, if you want strong knees try Hindu squats, don’t over do it (3X per week) and make it your last exercise for the day.
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138 days ago
Hari Krishna
Interesting, Simple to follow as well to make knees stronger.
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150 days ago
Mustapha Warwade
is gud 2 see true
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165 days ago
Chrisa
Lots of requests for pictures… how about a short video for each. Happen to be suffering severe knee pain for last couple weeks and was very disappointed when I clicked on this! I think these have potential if this non gym rat could see how they’re executed.
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178 days ago
Ann Roach
Too many ads, can’t maneuver…
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201 days ago
Merryl
The descriptions are as clear as mud.
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205 days ago
Moshe Epstein
i need pictures.Thanks
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211 days ago
guest1112
terrible guide
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219 days ago
Jenny
no pictures? can you please post some pictures?
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288 days ago
Katie Delilah^-
WARNING: If you decide to build your body, Please make sure you spend just 20 seconds seeing my review of this GOLDEN PLAN about muscle building
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LikeReplyShare2 replies0
221 days ago
aaa
no
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166 days ago
shara
why? no
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397 days ago
mar
Videos are a must
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474 days ago
CASA
thank you, although no pictures these have proved very useful exercises for me
LikeReplyShare2 replies1
430 days ago
على طاووس
yeah really that’ll be better
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166 days ago
shara
what r u thanking about ? there’s isnt anything that deserves the merit… nonsense
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671 days ago
Eden Aslan
Thank you for share
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698 days ago
chris
Once again pictures that are irrelevant and no videos. Unfollowing m&s finally
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701 days ago
Mike
My brain just got fried!
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701 days ago
ALi
Really hard to understand without pictures or video.
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701 days ago
Tim
Totally incomprehensible without videos.
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702 days ago
Roby Jacob
this is written by someone that doesnt work out?! watch a ct fletcher video and lift weak sauce
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705 days ago
Cipriano Perez
Vídeos gracias
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733 days ago
Kate
I have worked years in a gym, but cannot visualize the TFL distraction technique. Is the band anchored in FRONT of you, beside you or behind you? Are you pulling away from the anchor or allowing the band to facilitate the “stretch”?
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733 days ago
Kate
I have worked years in a gym, but cannot visualize the TFL distraction technique. Is the band anchored in FRONT of you, beside you or behind you? Are you pulling away from the anchor or allowing the band to facilitate the “stretch”?
LikeReplyShare0
733 days ago
Kate
I have worked years in a gym, but cannot visualize the TFL distraction technique. Is the band anchored in FRONT of you, beside you or behind you? Are you pulling away from the anchor or allowing the band to facilitate the “stretch”?
LikeReplyShare0
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