Try this effective knee-strengthening routine to bulletproof your joints and have a knee-pain free life.
Knee pain can significantly impact a person’s life and limit their ability to engage in activities they enjoy, including exercise. Typically, individuals with knee pain find themselves faced with two options:
- Seeking medical advice from professionals like physicians, chiropractors, or even well-meaning family members, who often advise them to stop exercising altogether.
- Ignoring the warning signs of pain and pushing through it, which can eventually lead to further injury and the need to stop exercising.
Both paths can bring about various challenges, such as weight gain and frustration from the inability to perform tasks involving heavy lifting or running long distances. BOXROX has previously written about how to avoid knee pain and injury, and now we bring more information on the matter for you that wants to bulletproof your knee.
Joshua Hash, a fitness enthusiast who overcame patellar tendonitis and a torn meniscus to build strong and resilient knees, is here to share his journey and the exercises that helped him regain his knee health. Facing the challenges of pain and discomfort, Josh has crafted a protocol that not only got his knees back on track but also made them practically bulletproof.
Years ago, Josh battled patellar tendonitis and a torn meniscus, leaving his knees in a compromised state. The constant worry about aches and pain led him on a journey to discover exercises that would not only alleviate discomfort but also strengthen his knees for a more active lifestyle. Today, he enjoys a pain-free existence and engages in various athletic activities with confidence.
Josh Hash is a movement coach who co-founded Strength Side alongside his brother Trevor Hash. They spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns and exercises to improve your athleticism and life-changing habits.
We used his expertise, and a video he shared about an effective knee-strengthening routine to bulletproof your joints, to write the information below. Check it out.
Effective Knee-Strengthening Routine to Bulletproof Your Joints
One of the key exercises in Josh’s routine is the foam roll lateral leg roll. Using a foam roller or a ball, he targets the outside of the hip, mid-thigh, and outside of the knee. By leaning into the roller and identifying sensitive areas, he effectively addresses tightness and promotes flexibility. Josh recommends breathing into the discomfort to enhance the effectiveness of the exercise.
Another staple in Josh’s knee-strengthening routine is the Peterson’s step-up. Elevating the heel of the working leg and keeping the non-working leg straight, he engages the ball of his foot to press into the ground, lifting the hips and straightening the knee. This controlled movement not only builds strength but also ensures a full range of motion. For a full range of motion of the same exercise, do the Poliquin step-up. By elevating the working leg onto a surface, individuals can follow the same steps as the Peterson’s step-up, enhancing the challenge and effectiveness of the exercise.
Josh emphasizes the importance of calf strength with the single-leg calf raise. By placing the toes of the working leg on an elevated platform and pressing firmly into the surface, he engages the entire leg. This exercise not only targets the calf muscles but also contributes to overall knee stability.
To improve knee flexibility and mobility, Josh recommends knee circles. By keeping the feet and knees together and moving through a circular range of motion, individuals can enhance the health of their knees. Josh advises performing circles in both directions for a well-rounded approach.
In conclusion, Trevor Hash’s dedication to knee health serves as an inspiring testament to the transformative power of targeted exercises. By sharing his protocol and the specific movements that aided his journey, Trevor empowers others to take control of their knee health and overcome challenges. The carefully curated exercises, from lateral leg rolls to Poliquin step-ups, are not just a set of motions but a roadmap to resilient and pain-free knees.
Trevor understands the unique nature of each person’s body, and he encourages viewers to explore the recommended exercises, allowing them to tailor the routine to their specific needs. It’s not just about following a set regimen; it’s about understanding one’s body, listening to its signals, and adapting the routine accordingly.
The invitation to visit Trevor’s website for a full video routine with prescribed sets and reps is a valuable resource for those looking to embark on their own knee-strengthening journey. This additional guidance ensures that individuals can progress at a pace that suits their fitness level while maintaining a structured and effective approach to knee health.
In essence, Trevor Hash’s journey serves as a beacon of hope for anyone grappling with knee issues. Through his transparency, expertise, and commitment to sharing valuable insights, he not only imparts knowledge but also instills the belief that a resilient and pain-free life is within reach. By embracing the exercises and guidance offered, individuals can embark on their own path to stronger, healthier knees, unlocking a world of possibilities for active and fulfilling living.
Watch the video below for more information and to understand exactly how to perform each of these exercises to bulletproof your knees.
Read More: How to Fix Knee Pain for Life
Why is it important to have strong knees?
The importance of strengthening the knees extends far beyond mere athletic performance; it is a fundamental aspect of overall health and well-being. The knees serve as crucial weight-bearing joints that facilitate everyday movements, from walking and standing to more dynamic activities like running or climbing stairs. Strong knees contribute to the stability of the entire lower body, ensuring proper alignment and reducing the risk of injuries. When the muscles around the knee are robust, they act as a protective support system, absorbing impact and minimizing stress on the joint itself.
Moreover, knee strength plays a pivotal role in injury prevention. Weak knees are more susceptible to conditions such as patellar tendonitis, ligament strains, and meniscal tears. By implementing targeted strengthening exercises, individuals can fortify the muscles, tendons, and ligaments surrounding the knee joint. This proactive approach acts as a natural defense mechanism, reducing the likelihood of injuries and promoting longevity in joint health. For athletes and non-athletes alike, maintaining strong and resilient knees is a proactive investment in sustained mobility and a higher quality of life.
Read more: 5 Exercises to Help Relieve Knee Pain
Functional independence is another compelling reason to prioritize knee strength. As individuals age, maintaining the ability to perform daily activities independently becomes increasingly significant. Strong knees are essential for maintaining balance, stability, and the capability to navigate various terrains. This translates into enhanced mobility, reduced risk of falls, and an overall higher level of autonomy. Whether it’s the simple act of getting up from a chair or participating in recreational activities, well-conditioned knees contribute significantly to one’s ability to lead an active and fulfilling life.
Lastly, strong knees foster an improved quality of movement and athletic performance. Whether engaged in sports or fitness routines, individuals with well-conditioned knees can execute movements with greater precision, power, and efficiency. This not only enhances performance but also minimizes the strain on the knees during physical activities. The interplay between muscle strength, joint stability, and flexibility creates a harmonious biomechanical balance that optimizes movement patterns and reduces the risk of overuse injuries. In essence, the importance of knee strengthening lies in its profound impact on overall health, injury prevention, functional independence, and the optimization of movement for a more active and fulfilling lifestyle.
There are many possible causes of knee pain, including:
- Injury: Knee injuries are a common cause of knee pain. They can occur from a variety of causes, such as sports, falls, or accidents.
- Overuse: Repetitive activities or overuse of the knee joint can cause pain, especially in athletes or people who perform physical labour.
- Osteoarthritis: This is a degenerative joint disease that occurs when the cartilage that cushions the knee joint wears down over time, causing pain, stiffness, and swelling.
- Rheumatoid arthritis: This is an autoimmune disorder that causes inflammation in the joints, including the knee joint.
- Gout: Gout is a type of arthritis that can cause sudden, severe pain in the knee joint due to the buildup of uric acid crystals.
- Tendinitis: Tendinitis is an inflammation of the tendons that attach muscles to bones. It can cause pain in the front, back, or sides of the knee.
- Bursitis: Bursitis is an inflammation of the bursae, small fluid-filled sacs that cushion the knee joint. It can cause pain, swelling, and stiffness in the knee.
- Meniscus tears: The meniscus is a rubbery, C-shaped disc that cushions the knee joint. Tears in the meniscus can occur as a result of a sudden twist or turn, causing pain, swelling, and stiffness.
- Patellofemoral pain syndrome: This is a condition that causes pain in the front of the knee, around the kneecap. It can be caused by overuse, injury, or misalignment of the patella (kneecap).
- Osgood-Schlatter disease: This is a condition that affects children and adolescents, causing pain and swelling just below the knee joint due to inflammation of the growth plate.
It’s important to see a doctor if you experience knee pain for a longer period to determine the underlying cause and receive appropriate treatment.