PT360 - July 2020

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Listening, Learning, and Speaking Up Reduce the Painful Side Effects of Sitting Page 1 4 Steps to Finally Sort Through Old Photos Page 2 I nside T his I ssue

The Power of the Golden Spice

The Secret to Delicious Grilled Veggies Page 3 2 Exercises You Need to Strengthen Your Knees Page 4

B uild S tronger K nees W ithout S urgery 2 E xercises to S tart N ow

Knee injuries are all too common for professional athletes and weekend warriors alike, but the problem may originate higher than you think. Many knee injuries can be tied to hip weaknesses. Because hip muscles play a big role in controlling the position of the knees, even slight imbalances can lead to problematic knee flexion or hyperextension during exercise. Many workouts later, injury and pain can result. If this describes your situation, don’t give up on running or soccer just yet. Try these two exercises to help stabilize and strengthen your knees.

often overlooked muscle that is important for strong running mechanics because it helps stabilize the knee. Wrap a resistance band around your ankles, place your legs shoulder- width apart (if this doesn’t create tension in the band, use a smaller one), and descend into a slight squat. Begin by taking one lateral step to the right with your right leg, followed by the left leg, keeping feet shoulder-width apart so there is always tension in the band. Take 10 steps to the right side, then repeat on the other side. Try for two sets.

As you step up, focus on not letting your right knee extend beyond your toes. Repeat 10 times, then switch legs. Try for three full sets. Once you feel confident with the step height, you can use a taller step or box — just make sure it’s no higher than your knees. Start slow and ease into these movements. However, before beginning any new exercise program, talk to your doctor to make sure you are ready for it. If you do experience any pain or if your knees continue to bother you while you’re exercising, then talk to a physical therapist. They can help you find the best movements and exercises to address your specific condition and help you get back to the activities you love.

Step-Ups

Standing in front of a step or stable wood box that is 6 inches tall, step onto it with your right leg, putting your weight on your heels to engage your gluteal muscles. Tap the step with your left foot, then return it to the floor.

Lateral Walks

Sometimes called monster walks, this movement targets the gluteus medius, an

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