Active Care Rehab

Knee Pain

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.
Active Care Rehab

Squats, Not Kegels for Pelvic Floor Dysfunction

images6X49OM13Most pregnant women have probably been told they need to strengthen their pelvic floor and do their kegel exercises. Today I would like to share an article that shines a new thought on this concept. The author suggests that preforming a deep squat will actually lengthen and help women become aware of how to actually use their pelvic floor.

Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men)

It is important for all women (pregnant or not) and men to address the pelvic floor if pelvic pain is present. For more info on pregnancy related pain and treatment see my article and exercises.