Reducing knee pain and strengthening your knees takes more than just riding a bike. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest and healthiest they can be, add stretching. Why?
If you have a muscle tightness, your body is incredibly good at finding a way to compensate. Compensation, however, can lead to other problems by over-using the muscles that are taking on more work. Pretty soon you might have knots and pain in other places. Or find you are always favoring your calf or have a nagging hip injury. The way to keep your knees in tune is by strengthening all of the muscles that help your knees do their work.
I LIKE TO DO ONE LEG WITH ALL 5 STRETCHES THEN SWITCH TO THE OTHER LEG
Calf – Hamstring – Glute –Quad– Hip Flexor (download the guide to see many modifications if it looks like you may be challenged by some of these moves)
These five essential stretches will help your knees (and body) stay limber. If you have a balance issue, please hold on to something! Sometimes simply touching your hands on your own body or pressing your hands together will help you balance better.
Of course you can (and should) spend more than 5 minutes stretching, but if you take just 30 seconds per stretch and complete each leg…that’s only 5 minutes. So don’t tell me you don’t have time. You can certainly find 5 minutes out of the 1440 minutes in a day.
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To your Healthy and Happy Knees