If you’ve ever had a knee injury, you’ll know that it can be extremely painful and limiting to your comfortable range of motion. That would ordinarily have you opting out of exercise, right? Actually, the best thing for most forms of knee pain is exercise, though you do need to know what you’re doing. Targeting the correct muscles around the knee provides more support to it but if you do it wrong you can actually cause more damage. That’s where BODYTECH comes in.
Springbok Physio and BODYTEC City Bowl client, Rene Naylor, introduced Springbok captain Jean de Villiers to BODYTEC Electro Muscle Stimulation (EMS) in order to maintain his muscle strength during the recovery of his knee injury. EMS is a long renowned training method used globally in the medical and rehabilitation fields. It helps with toning, strengthening and fitness as well as overcoming back pain and knee injuries.
If you do suffer from knee injury it’s best to get it checked out by a professional, but you can get started on your own. These are the three best exercises to do with a knee injury and three to avoid:
1. Partial Squats
Standing in front of a chair in the squat position, lower yourself towards the chair. Make sure your knees stay behind your toes.
Avoid: Full squats
2. Step Ups
Standing in front of a step, step up onto it (right foot first). Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with the left foot.
3. Calf Raises
Using a chair or wall for balance, stand with your feet about hip-width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.
Avoid: Leg curls
For more information visit the Bodytec website.