We should discuss knee pain so I've been getting a few solicitations from you folks. Recently a portion of the remarks that you've been leaving in this page say hello my knees hurt. what can I do about my knee pain. what are a few practices for my knee pain things of that nature I imagined that is an extraordinary theme for a began.recording a not many of my cherished activities so you sort of here we will go over around 5 practices. this is somewhat the novice so alright we should get into this .when we talk about the knee also when we talk about fortifying.

                                         The knee I tell individuals you know the knee is a really moronic joint like on the off chance that you consider it and the terrific plan of things like your knee flexes and it expands and that is pretty much all that you get thus truly. when we talk about fortifying the knee joint we talked about quads there's four quad muscles. we discussed the three hamstring muscles and afterward you likewise get one of your calf muscles that really crosses that knee joint that adds to knee flexion so actually it's those three muscles that we need to prepare anyway ,when we talk about strength of the knee joint and at the point when we talk regarding where the knee joint is in space and the biomechanics of the knee joint and why your knee is painful, it's really your hips and your lower legs have even more a job in where your knee goes for instance and I think you folks can see that let me check so you couldn't see that speedy camera point change. thus, well the knee just flexes furthermore expands it's really the hip and the lower leg joint that are going to control where that knee flexes an cost. 

                                   




    
                            So, in addition to the fact that we want to reinforce the knee joint yet we too need to straight reinforce and settle the hip and the lower leg joints all together put that knee in a superior arrangement so we will take a gander at the muscles of the knee quads hamstrings and afterward some hip reinforcing too I have five they're coming your direction right now our first exercise is genuinely basic however very significant it's an isometric withdrawal of the quads or a quad set just put you will sit with your leg out straight before you and afterward you're going to get your quad muscles so this one here assuming. I fire that I trust you all can see that and afterward in the event that I loosen up it what I tell individuals is as you're sitting attempt to push your knee down into the floor down into the mat whatever it is that you're perched on so you're going to fire that quad push push hold for around a three to five second count and afterward loosen up it's a truly straightforward exercise .however it's truly significant a greater amount of like a neural part to it fundamentally building up a mind muscle association with that muscle. so that we can fire it willfully as required as that is practice number one quad set so I'll commonly tell individuals to perform around ten reps of around three to five second holds.

                                      If that feels better go ahead and do twenty that actually feels great do thirty so up to three arrangements of ten five second hangs on that quad set next one and we will take that a above and beyond so that is an incredible approach to fire the quad one of those quads will a part of one of those quads serves to flex the hip thus we add a hip flexion to that quad set to make that compression surprisingly better as that is going to be a straight leg race your initial step is to play out that quad set so hit that quad set agreement that quad knee goes down into the floor and afterward what you will do assists with sitting back a tiny bit of touch so quad set and then, at that point, we will raise that leg gracious about a foot or so about perhaps 12 crawls up off the table and afterward right down thus quad set.

                                      

                                      So we will fire that raise around 12 inches and afterward right down you must have the option to keep up with that quad compression so which means I need your should be as straight as conceivable now and again individuals will do this they have what they call a slack to it so they'll begin to raise and then, at that point, the leg will come up you'll see that that is a great deal unique I need you to set that quad fire that and afterward I need you to lift that entire straight leg raise up off of the tables fire advantage and afterward right down same thing applies here go for ten if ten feels great two arrangements of ten and surprisingly up to three arrangements of ten on these straight leg raises we'll be great alright cool next how about we should present a tad of band into the knee and to do that I'm going to perform what we call a short curve quad um I have a froth roll here under my knee assuming you have a froth roll that works extraordinary assuming not you can twofold up a cushion or a cover or a towel over things like that just to slip under your knee all function admirably so there's a tad of curve in my knee ten possibly fifteen degrees.

                                          Now the thing I will do is fire that quad muscle to fix my leg out you'll see that my knee didn't come up off of the froth roll essentially I'm simply utilizing these quad muscles to fix my knee from that short Park or from that ten to fifteen levels of flexion the whole way to straight so it's this little movement yet your spotlight is here on that quad muscle getting that to fire getting that to contract overall quite delayed up overall quite delayed down you will do a bunch of ten of those if one bunch of ten feels great do 20 if that has a decent up to outlook on thirty reps on that one assuming you really want all the more a test you can generally put a little lower leg weight on the finish of your down on your lower leg or perform more reiterations as there's your short our quads next so we've done a great deal for your quad. 

                                         How about we get into your hamstrings and your hips to do that I like to do spans so I will slide  directly down here lay on your back with your knees twisted now what we're going to do is contract the glutes contract the hamstrings to lift our hips up towards the roof so I'm setting down level glute press hamstrings contract hold two three and afterward return right down so up hold for around a three-second count and afterward return directly down the concentrate again is crushing my butt together furthermore pressing my hamstring muscles while I'm up in this scaffold perform ten of them ten feels great we'll go up to 20 up to 30 so up to around three arrangements of ten at the point when that turns out to be simple the might be somewhat further developed adaptation of this is get into even some single leg spans 

                                        I will broaden my left leg out and I'm simply utilizing my right hip furthermore my right hamstring to lift my hips up off of the ground to lift my pelvis up off the ground what's more somewhat more forceful requires somewhat more muscle control somewhat more muscle constriction it very well may be a that thing you need to stir up into yet that is a incredible method for getting the glutes and the hamstrings starting up to three arrangements of ten on those scaffolds at last we talked toward the start about hip strength and its part in balancing out the knee thus one of the essential muscle bunches that I need to reinforce are those parallel hip muscles or the hip abductors to do that you're going to lay down on your  right side.

                                         Currently I'm on my passed on side to work my right leg left leg is bowed right leg is out directly from this position what I will do is contract the muscles sort of behind my hip here like right on my glutes to raise that advantage towards the roof and afterward right down so it looks very much like that I tell individuals to lead with your heel thus assuming you're driving with your toe you're likely getting some unacceptable muscle attempt to attempt to lead with your heel and afterward don't simply pull it straight up however pull it up what's more back behind you so it really looks somewhat more like that I'm pulling up and back as I'm playing out that leg lift to the side again that is known as a side-lying snatching I tell individuals perform ten of those ten feels great perform two sets and if two sets of ten feels better perform 3 arrangements of 10 on that one all right you folks so there you have them five incredible activities to reinforce and begin to settle that knee joint once more this is somewhat amateurs