@thapatellafella: At 14, I struggled with Osgood-Schlatter disease, and without knowing how to handle it, that pain eventually turned into chronic patellar tendinitis and tendinopathy. Here’s the 5-step flow I wish I had back then to tackle knee pain head-on and build strength around the joint. Each step works together to improve blood flow, shock absorption, and connective tissue strength for pain-free movement. 1️⃣ Backward Walking/Sled Drags: This starts blood flow into the knee and strengthens the muscles in and around it, essential for building up support and reducing pain. 2️⃣ Tibialis and Calf Raises: Shock absorption is key! Strengthening the tibialis and calves helps absorb impact, keeping it from shooting up into the knee and stressing the joint. 3️⃣ Reverse Step-Ups: These build up strength in the connective tissue inside the knee, which is crucial for stability and preventing flare-ups. 4️⃣ Elephant Walks: These open up the area behind the knee, reducing stiffness and tightness that can limit range of motion and increase pain. 5️⃣ ATG Split Squats + Nordics: Finally, this combo strengthens the quads and hamstrings and lengthens the hip flexors, balancing the muscles around the knee for a solid foundation. This flow helped transform my knee health and took me from chronic pain to pain-free. If you're dealing with knee issues like Osgood-Schlatters, give these a try! #jumpersknee #kneepain #runnersknee #patellartendonitis #physiotherapy #tendonitis #tenniselbow #physio #kneeinjury #athletictraining #plantarfasciitis #strengthtraining #Fitness #physicaltherapy #athletictrainer #sportsinjury #kneerehab #sportsperformance #rehab #mobilitytraining #plyometrics #injury #plyometricstraining #injurypreventiontraining #chronicpain #explosivetraining #sportsperformancetraining #strengthandconditioning #athleticperformancetraining #personaltrainer

thapatellafella

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Monday 11 November 2024 03:19:40 GMT