Top 10 Most Popular Articles of 2014 – Part 2

Completing our list of the top 10 most popular articles published in 2014, here’s the final countdown from 5 to 1. Are they the most useful things we’ve posted this year? We can’t say that – but they certainly got the most interest from our readers.  Continue reading

Top 10 Most Popular Articles of 2014 – Part 1

As the year draws to a close, it’s a time of reflection, both seeing how far we’ve come and how far we still have to go. Hopefully in 2014 you’ve found some progress with your knee problems – whether it was progress over a matter of weeks, or months, we hope you’re feeling better than you did before. At the very least, more hopeful! With an average of one article posted every week throughout the year, we also understand there’s more content on this site than most casual readers will have digested – so it’s a time to look back and see what, of our most popular articles, you may have missed! So let’s start a countdown of the Top 10 articles (as decided by how many views they’ve had!) published in 2014 – broken into two posts to give you time to catch up on reading all these.  Continue reading

Strolling under the skin – what’s happening in our bodies

strolling under the skinWhat goes on under our skin? The science and practice of taking care of our bodies and repairing any faults we encounter demands a deep understanding of how bodies function – and what, exactly, we are made of. An interesting element of internal anatomy that is a hot topic in modern science, partly because it can change the way people think about movement training, and partly because it is not fully understood, is fascia. It’s not an area we go into huge amounts of detail in here, but it is well worth taking a look at it – and the video Strolling Under the Skin, from Dr. Jean Claude Guimberteau, is a good place to start. Continue reading

What number of sets and reps should you do when learning a new exercise?

numbers of sets and repsWhether you are somebody who is injured and looking to learn a movement which will correct the malfunctions causing the injury, or whether you are injury free and simply looking to learn a new exercise, you need to have an idea of the volume and rep range per set you should be working with.

The first thing you need to be aware of is that learning the feel of the movement plays far more importance than simply striving to get an arbitrary number of repetitions in a set. This plays especially true if you are learning the exercise to help overcome an injury as it is likely you have never properly felt the correct muscles working before. If you are to move correctly in future, you need to learn what each part of the body feels like when it is in correct position at each part of the range. Practising a movement with this in mind helps you feel when you have moved out of correct position, creating an awareness of your own body position within space without needing to see yourself move or have someone observe you. Continue reading

Are your children making movement errors that could harm them later in life?

children movement problemsMost people who have used corrective exercises to perfect their body movements do so as a reaction to injury. And any adult who has successfully used corrective exercise to cure their own injuries will appreciate how staggeringly powerful these methods can be, and their vast superiority over pain-killing medication and surgery. This discovery usually triggers the person to realise that applying the same sort of training to improve the body’s movements to another area of the body can help them solve their other long-standing aches and pains. You are then left with a person with an entirely different outlook on the causes of pain, who realises they are personally accountable for their injuries, yet empowered to be able to cure and prevent them through practicing good movement. This is an outlook that everyone ought to have – and it should start before it is necessary, before injury. It should start early in life. Continue reading

Pushing yourself – is it better to increase reps or weight in strength training?

weight or reps in strength trainingIt may be a matter of personal preference that you like to lift low weights for many repetitions, or you may prefer to try and increase your maximum weight for a small number of repetitions. These styles may fit different moods or sentiments – your competitive nature may simply be triggered more by going further, or training for longer, for instance, or by lifting higher weights. Preference for these styles should take into account their different results, though. As with everything we want you to take away from this site, it’s important to make your training personal, but you must personalise it for the right reasons. Continue reading

Returning to exercise – how to reintroduce strength training after time off

reintroduce weights after time offEven with the best intentions, there are times in life when you will experience gaps in your regular training. When away on holiday, during a period of illness or when going through other unavoidable life events, training can become side-lined. While this is naturally never desirable, when the inevitable does happen, you may be left with questions as to how to get back on top of your training. Here are some quick considerations for reintroducing strength training, and the correct weights, after you’ve had some time away from exercising. Continue reading

Can you do sissy squats and calf stretches barefoot?

barefoot sissy squat calf stretchFootwear in various exercises has been a frequent topic of discussion recently at KneeStrength.com. As demonstrated in our article on barefoot running, we are in favour of people learning how to move and exercise barefoot and reduce reliance on shoes with heels and thick shock absorption. However, as we saw in last week’s discussion of the right type of shoe for training, different exercises call for different considerations. For something seemingly simple like calf stretches and sissy squats, you may ask if it is necessary to wear shoes. Here’s our thoughts: Continue reading

What causes knee pain? Patella maltracking and other problems

what causes knee painAt KneeStrength.com, we focus very much on overcoming patella maltracking as a means to dealing with knee pain. This is because the incorrect tracking of the patella, caused by muscle imbalances pulling the knee cap to one side, is one of the most common forms of knee pain. It is also the problem we have most personal experience with.

It is important to note that patella maltracking is not the only cause of knee pain; but bear in mind that the correct body mechanics we teach to resolve knee pain generally apply to other problems that may arise. Sadly, treating physical problems by correcting body movements is not something that healthcare institutions like to admit. So what other problems may you face with your knees, and how does correcting your body mechanics fit into the treatment? Continue reading