Want healthy, injury-proof knees? It’s never too late! Strong knees will help keep you pain free, balanced and stable, and moving easily through each day. Movement Living teacher Adrian Gaskin is all about developing mobility that lasts so that you can feel good in your body, live well, and age better.
Here are Adrian’s 7 quick steps to bulletproofing your knees.
#1 Massage Ball or Foam Roller
Deep tissue massage with a small ball or foam roller will help hydrate muscle and connective tissue, stretch tense areas, and prepare your lower legs for impact and movement. While sitting, move around slightly with the ball under your calf, finding sensitive spots and opening up this area below the knee. Use a lacrosse ball for more intense massage, or a tennis ball if the pressure feels too intense. Try this massage ball or a foam roller.
#2 Half Kneeling Hip Stretch
This simple stretch will open your hip flexors, upper leg muscles, and align your knees. With one leg up at 90 degrees, and the other rested on the floor or cushion, lengthen up through the hips and spine to feel a stretch through the front of your body. Reach up through the arms and explore the stretch by shifting your weight.
#3 Supported Calf Raises
Using the wall for balance, this simple up and down movement will build strength in your calves and increase stability in your feet. Increase the speed if you’re feeling confident!
#4 Supported Toe Raises
With your back to the wall, slowly lift your toes up off the ground to build strength in your shins and stability around the knees and quads.
#5 Looped Band Toe Taps
This slow, simple move will build muscles along the side of your legs and knees, as well as supporting your glute strength. Keep your hand on the outside of your hip to feel the strength, balance, and intention as you tap your toe to the side and repeat. Get a looped band for this move to add stability and resistance, or try without.
#6 Supported Step Ups
Using a small block or step and keeping your balance on the wall, step backwards and up to load your knees and quad muscles. Move slowly and intentionally, feeling all the muscles at work lifting you off the ground.
#7 Knee Drive
This move puts it all together in a smooth step or jump, starting from a runner’s position. From that athletic lunge, you’ll bring your back knee all the way up, using your arms for balance. For a lower-impact option, practice this move as a simple step, or build up to a controlled, powerful, single-leg jump. Feel those isolated exercises and muscle groups come together to produce one smooth motion.
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As Adrian always says, “Quality over quantity … That’s what’s going to keep us moving for a long time. Longevity is key.”
Move along with Adrian through each step in the full 15-minute workshop.
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