Lateral Knee Pain Performance Care

THIS WEEK'S PERFORMANCE CARE:


Below are my go to exercises for lateral knee pain.

I recommend that you implement a structured and appropriate strength training routine to complement these exercises.

These exercises are built to complement your hybrid strength/endurance program. **Video links attached to each exercise.


THE CORE:


Star Side Planks x 30 sec/side

Pause Reverse Hypers x 10 with 3 sec pause at top

Teapot Walking Lunges x 5/side

RNT Good Mornings x 10

FLEXIBILITY/MOBILITY:


TFL Stretching x 2 min/side

TFL Smashing x 1 min/side

Vastus Lateralis Release x 1- 2 min/side

***Decrease flexion cycles of knee during inflammatory periods Single Leg Hip Thrust x 10

Glute Med Rainbows against Wall x 15

Glute Med Captain Morgan x 1 min/leg

As with everything...


Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 

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