2 ways to help yoυ still exercise yoυr legs wheп yoυ have kпee paiп
1. Ϲhaпge the way to do Sqυats
If the squat is an integral part of your training program, there are two things that will cause knee pain when doing squats.
The first is the depth when performing the squat , according to many medical advice, the squat should only be done at a 90-degree angle, but according to many studies, squatting at a 90-degree angle is also the angle that puts a lot of pressure on most knee. So if you squat at a lower than 90 degree angle, your knee will be less stressed when it’s sore.
The second is to adjust the position of the knee far from the toe. In the past, many people thought that the knee-to-toe squat was bad, but many studies have proven that the knee-to-toe squat is not dangerous and even reduces pressure on the lower back. However, in the case of knee pain, you should focus more on “sitting down” so that the exercise is less painful. Once your knee is stabilized, you can allow it to move further away from your toes during the squat.
2. Choose safe knee exercises
There are 3 exercises to replace the Squat when you do leg exercises such as
1. Spanish Squats
This squat variation allows you to sit down without putting extra pressure on your knees while still providing enough tension for your thighs.
This move is also great to do even if you don’t have knee pain
Proceed as follows
- First you need to prepare a resistance rope, wrap one end of the rope around your legs, knee high, the other end wrapped around a solid point at knee height.
- Take a few steps back to stretch the rope. Both feet are completely flat on the floor, pressure is applied evenly over the entire foot.
- Start by sitting up straight into a squat position with your back straight. Your shins should be vertical when pushing your hips back.
- The knee is bent in the resistance band position to keep the shin straight and not to fall.
- When thighs are parallel to the floor, stop and return to the original standing position.
- The back should always be kept straight throughout the performance of this Spanish Squat.
2. Slantboard step downs
This is a great exercise for the quads instead of the squat. They are especially good for people with knee problems. You can add a resistance band behind the pillow for extra difficulty if desired.
Proceed as follows
- You need to prepare a sturdy Slantboard or any inclined plane and make sure it doesn’t slip easily when you stand up.
- First, stand with 2 feet on the Slantboard, then bring your left foot forward to the outside of the Slantboard and support your body on the right foot.
- Slowly lower yourself down by bending your right leg until your left foot almost touches the floor, then stop.
- Stand up straight and repeat, after enough reps, switch legs.
- Pay attention to keep your back straight throughout the exercise.
3. RNT Split Squats
An extremely useful exercise to help you get into the habit of turning your knees out when doing squats because of the reminder of the resistance band. Turning the knee outward puts less pressure on the knee, which also makes it an effective post-knee recovery exercise.
Proceed as follows
- First, you tie a resistance band to knee level, one end tied to a fixed point at knee height.
- Step untied feet back 1 step so that when you lower down, the shins are perpendicular to the floor, not forward or backward.
- Slowly lower your body down until your thighs are parallel to the floor, then stop.
- Stand up straight and repeat.
- Try to keep your knees in place so you don’t get pulled in by the tension of the resistance band.
Supplements to support recovery
If you are looking for a product to support the recovery of knee pain, fish oil is one of the very good products to use. Omega 3 is also very beneficial for both heart and brain function.