Knee Pain

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Do you have knee pain and do not like to squat? Your problem may not be the knee themselves but who you squat and how you move through the hips. Proper hip posterior/backwards translation can take pressure off the knees and allow you to squat and train your hip and gluts without pain. Try these ball squats and see if your pain while squatting goes away.

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Setup:

  1. Begin by standing feet shoulder width apart just far enough from the wall that the ball is sandwiched between your low back and the wall.
  2. Start your squat by sitting BACK and down.
  3. Go down until your knees reach a 90°, angle being sure that your knees do not extend past your toes.
  4. DO NOT LET YOUR BUTT AND LOW BACK COME OFF THE BALL!!
  5. Return to the standing.
  6. Perform 3 sets of 10 repetitions 2-3 times every day.

 

Progression:

  1. Begin with a band around your knees, standing feet shoulder width apart just far enough from the wall that the ball is sandwiched between your low back and the wall.
  2. Repeat setup above.

 

Notes:

  • You should be able to do 3 sets of 10 of the regular ball squats with little to no fatigue before beginning the advanced ball squats.
  • Make sure you are squatting back and down.

One thought on “Knee Pain

    I hate OA said:
    September 30, 2014 at 10:40 am

    Simple, but so helpful. I love the use of Swiss ball to help my grandfather in getting plenty of physical activity. He was diagnosed with OA about 2 years ago. Swiss ball can make the movement go smoothly, eliminating the risk of injury.

    Just my 2 cents,
    Tony, Healthclop.com

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