Knee Exercises to Strenghen Muscles around the Patella to Avoid Knee Pain
Health & Fitness Expert, Aliesa George shows you a quick and easy exercise you can practice almost anywhere to help strengthen the muscles around the knee cap and learn how to stabilize the knee joint to avoid locking the knee. www.Centerworks.com I like to call this the Kneecap Dance, but in technical terms the Knee cap is called the Patella, so this is actually a Patella tracking exercise that has the added benefit of helping to strengthen the quadriceps and stabilize the knee. Executed correctly, you'll be improving the muscle control and support for your knee joint and learning how not to jam the kneecap back and cause pain or locked knees. Ok, are you ready? Id encourage you to either wear shorts to get started, or roll your pant legs up so that you can see your knees. Sit down on the floor, or a mat, and since our focus isn't on posture today...if you want to sit with your back against a wall so you only have to pay attention to your knees and not worry about your core and back muscles working to help you sit tall... I'm fine with that. Extend both legs straight out in front of you. If you're feeling a hamstring stretch there's another muscle that needs some attention to help your knees feel better! If you want to take a bit of the stretch off, sit up on a phone book, or maybe on a footstool or in a chair. Its important that you have straight, but unlocked knees to practice this knee exercise. Alright, to start I like to put my fingers on my kneecap and just gently ...
August 30th, 2010 - 23:26
@BSisak I HATE YOU GRAMMAR…..I STOP READ BECAUSE OF IT! LMFAO!
August 31st, 2010 - 03:54
@habbadou you fucking retard im not english and that what i know is enaf
August 31st, 2010 - 22:07
Thank you for the exercises!!. I also wanted to know if you have an injury (minor) to the knee can you still try to do this to strengthen the weak muscle? I fell and now have a bruise, so my knee joint is tight now. Any advice would be greatly appreciated, thank you again :-).
September 14th, 2010 - 12:17
I was going to have knee surgery till I saw your video, now I`ll just try your exercises,it would be good if i didn`t have to have new kneecap..I am a senior so hope it will work for me. The only thing is I find it difficult to sit on the floor and get up again,!!
September 19th, 2010 - 08:50
Are u the lady in the vid?? Er… I hope it works coz my knee hurts when i squat or lock it… And I am obese…
September 21st, 2010 - 10:55
Thany you…
Perfect therapy for knee straighten…
September 21st, 2010 - 10:56
Thank you…
Perfect therapy for knee straighten…
September 23rd, 2010 - 22:22
i have a knie fracjure from running to much. whil dees exercises help to prefent that?
September 29th, 2010 - 05:04
hi my names daniel
i was wondering if you could help me find out whats wrong with my knee?? , and how to fix it
it feels like its under the kneecap and it dosnt hurt when i walk
but it is intense pain when i bend it and put pressure on it
got an ideas whats wrong??
thanks
October 4th, 2010 - 22:06
It’s a great video and thank you for the tips. I’m in bad shape with knee injury from playing basketball. Part of the left knee outter patella tendon felt pain and back side tendon had pain, too. Would this video will help solve my problem? Can you please make an video ankle injury rehalb exercise?
thank – against
October 5th, 2010 - 03:27
@KR3W3131
I think you have tendinitis my friend. The same thing Nadal had. You have to ice it 3/4 times a day. and go see a doctor, they should prescribe you an anti-inflammatory. That will soon deal with the pain. Then you need to work on resting (and icing it) to fully recover and do these exercises during your recovery period. There’s a way to massage them to help get them in tip top shape, but I don’t know the technique. Can you help with that Ms Centerworks?
October 5th, 2010 - 03:28
@KR3W3131
I think you have tendinitis my friend. The same thing Nadal had. You have to ice it 3/4 times a day. and go see a doctor, they should prescribe you an anti-inflammatory. That will soon deal with the pain. Then you need to work on resting (and icing it) to fully recover and do these exercises during your recovery period. There’s a way to massage them to help get them in tip top shape, but I don’t know the technique. Can you help with that Ms Centerworks?
October 5th, 2010 - 03:28
@KR3W3131
I think you have tendinitis my friend. The same thing Nadal had. You have to ice it 3/4 times a day. and go see a doctor, they should prescribe you an anti-inflammatory. That will soon deal with the pain. Then you need to work on resting (and icing it) to fully recover and do these exercises during your recovery period. There’s a way to massage them to help get them in tip top shape, but I don’t know the technique. Can you help with that Ms Centerworks?
October 5th, 2010 - 17:41
I spend a lot of time on my knees @ work fixing pcs. Any advice
October 8th, 2010 - 02:59
thanks.very nice exercise.i have osteo arthritic of knees. i will try this exercise.
October 26th, 2010 - 10:05
Thanks :)
October 26th, 2010 - 15:30
Hey i have had pain on my knees for about 2 years now i went to doctor sport medic and the hospital after all that they found out i have flat feet and they gave me special soles and i shouldn’t get anymore pain on the right upper corner of my knee but i’m still having it would this excersies help me?
sorry if my english was a bad:(
November 3rd, 2010 - 06:59
Hi,
I will give this excercise ago. I have had bad knees for years now. I had an orthroscopy on both knees at 14 years old and a lateral release on the right knee when I was 17. I am now 40 and the pain has not gone away. I have been to surgeons recently who suggest a patella re-allignment, but I do not agree. I have flat feet and wear othodics.
I used to play football, but gave up five years ago due to knee pain. I now cycle.
November 3rd, 2010 - 07:00
Hi,
I will give this excercise ago. I have had bad knees for years now. I had an orthroscopy on both knees at 14 years old and a lateral release on the right knee when I was 17. I am now 40 and the pain has not gone away. I have been to surgeons recently who suggest a patella re-allignment, but I do not agree. I have flat feet and wear othodics.
I used to play football, but gave up five years ago due to knee pain. I now cycle.
November 3rd, 2010 - 07:01
When I flex my thigh muscles the patella pulls to the outside of of the knee so I need to strengthen the muscle on the inside above the kneecap. Would this exercise help or can you suggest something that would please?
November 4th, 2010 - 07:43
Thanks alot! This really helps out my knee, was looking for an excercise ever since my dislocation and minor knee operation.
Once again thanks
November 4th, 2010 - 15:52
Thank you very much! I will try the knee cap dance….I hope it helps!
November 4th, 2010 - 15:59
12 hours ago DONT READ THIS Cause It Really Works. YOU WILL GET KISSED ON THE NEAREST POSSIBLE FRIDAY BY THE LOVE OF YOUR LIFE. TOMORROW WILL BE THE BEST DAY OF YOUR LIFE. HOWEVER IF YOU DONT POST THIS COMMENT TO AT LEAST 3 VIDEOS YOU WILL DIE WITHIN 2 DAYS. NOW UV STARTED READIN DIS DUNT STOP THIS IS SO SCARY. SEND THIS OVER TO 5 VIDEOS IN 143 MINUTES WHEN UR DONE PRESS F6 AND UR CRUSHES NAME WILL APPEAR ON THE SCREEN IN BIG LETTERS. THIS IS SO SCARY Cuz IT ACTUALLY WORKS
November 17th, 2010 - 21:05
I was doing cuadrips contractions in wrong way.. When I saw your video I could see the mistake.. I appreciate these advices, I can see the difference after sometime: less pain!.. Thanks!!!!
November 19th, 2010 - 12:22
Thank you very much.!!