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

How to do unweighted squats without knee pain

unweighted squatThe single most important exercise for knee strength, and for health and fitness in general, is the squat. When you reach your perfect level of fitness, you may squat to platforms as low as 12 or 13 inches, bearing incredible loads and pushing your knees about as far as your toes. When you’re suffering from patella maltracking, though, bending your knees a fraction over the foot may be excruciatingly painful. You can get around that pain by doing unweighted squats with a few minor compensations, laying the foundations for a squat without compensations later. Continue reading

Managing inflammation when rehabilitating your knees

 

inflamed kneeWhen you’re not used to exercising certain parts of the body, you may find they become inflamed or swell when you put pressure on them. There are degrees of inflammation ranging from heavy swelling with constant pain down to a mild swelling and tenderness that dissipates after a few warm ups, but, whatever the degree, you are likely to experience at least some swelling in the course of rehabilitation. Try to manage the extent and volume of the work you do to ensure the swelling never becomes too severe.

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Improve your knees with this powerful lower leg stretch:

lower leg stretch for kneesAs part of an effective course of exercise and treatment for patella maltracking and knee problems, stretches help maintain correct movement and prevent persistent imperfections in movement. The following guide explains a special lower leg stretch (a calf muscle stretch) that will help improve how your knee moves in relation to the foot. Continue reading