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Exercises and Stretches — Runner's Knee

Lunges

Posted by Judith Winer on

  Although mainly a knee exercise, lunges can be used to improve the balance and strength at the ankle joint. Technique: Stand with the injured foot in front of the other, toes facing forwards Bend the back knee down towards the floor, keeping the back upright Stop just before the knee touches the ground and push yourself back up again Start with a low number of reps, such as 3 sets of 10   How Often: 3 sets of 10, twice daily             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Abductors Strengthening with Band

Posted by Judith Winer on

    Technique Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor Stand with side closest to attachment with non-exercising leg Keep your knees straight and kick outward Keep your back straight, and avoid leaning or bending over Hold and slowly return Repeat on opposite side   How Often? 30 repetitions, 2-3 times daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Chair Sits/Squats

Posted by Judith Winer on

  Technique: Perform a slow chair-sit exercise twice daily to build strength in your quadriceps, which will help stabilize your knees. To do this, sit in a chair, keeping your back straight Focus your eyes on a point directly in front of you, and slowly rise to a standing position, taking at least five seconds to do so While you rise, do not round your back, but keep it straight, and do not hold onto the chair for support. Be sure to keep your knees pointing forward Once you have reached a standing position, slowly lower yourself back to the...

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