2 Exercises to Improve Knee Pain and Prevent Injuries

Ego can get the best of us when training.. and these days, so many people are doing stupid stuff when weight training that aches, pains, and even injuires are more prevalent now than ever, especially in the knees. Even experienced lifters deal with knee pain at some point in their training journey. Sometimes it is the result of muscle imbalances and/or poor form. Whatever the reason, it is important to learn how to combat those aches and pains.

Add these two exercises into your leg day warmup protocol or even your daily warmup to alleviate knee pain and prevent future injuries.

Retro Walking on the treadmill

Retro walking, or walking backwards, can improve mobility in your knees, hip, and ankle—plus, it can prevent pain and shock absorption in comparison to regular walking. In some cases, physical therapists use reverse walking to improve gait (walking pattern) after an injury, surgery, or illness.

***Warm-up: At the beginning of your training session Retro Walk on an incline between 3-5 for 5-10 mins.***

Tibialis Raises

The Tibialis muscle runs along the front of your shin and is one of the muscles responsible for the dorsiflexion of the foot as well as helps stabilize the ankle joint and knee joint. This is very important for walking or running as it helps lift the foot off the ground. Strengthening this muscle can improve balance and coordination, improve limberness of the Achilles tendon, and reduce pain and prevent injuries in the shins and knees.

***Warm-up: lean back against a wall with your feet out in front of you. Raise your toes off the ground as high as you can. Complete 4 sets of 20***

Using these exercises will definitely help with your longevity with weight training. Just remember, the idea is train intelligently. If you are not feeling the target muscle contract more than you feel the pressure in your joints and ligaments, in this case your knees; lighten the load. “Stimulate the muscle not Annihilate it” Lee Haney.
Train Hard!!!