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Power Knees Bible

An Instructor's Guide to Knee Strengthening Exercises

W r i tt e n B y A n d r e w C a r r i g a n

BONUS

Knee strengthening exercises with small exercise ball

Copyr igh t © 2012 Andrew Carr igan. Al l R ights Reserved.



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Ta b l e o f C o n t e n t s

Disclaimer..................................................................................................................3

How to massage your knee in three easy stes !e"ore you start with

stretching...................................................................................................................#

$egs st retching "or your knees...........................................................................%

!PO"#AN# W$%N &OU A"% 'ON( S#"%#C$N())))))))))))))))))))))))))))))))))))))))))))))*

P+sh the ball)))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))),

Sliding the ball )))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))-

S.+ee/e the ball with an0les))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))1

S.+ee/e the ball with 0nees)))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))3

S.+ee/e the ball with 0nees 2))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))

Bent yo+r 0nees and s.+ee/e the ball)))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))2

Bent and straighten)))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))4

St raig hten yo +r leg s in the air )))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))5

Comb ined exercise))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))6

$amstring c+rl ))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))*

$amstring c+rl 2)))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))),

P+sh yo+r hips into the air le7el )))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))-

P+sh yo+r hips into the air le7el 2)))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))1

P+sh yo+r hips into the air le7el 4)))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))23

S.+ee/e the ball )))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))))2

Knee strengthen ing exercise s ...........................................................................&&

hen should you see a doctor(.......................................................................&3

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D i s c l a i m e r

This document is intended as a reference volume only, not as a medical

manual. The information provided is designed to help you make informeddecis ions about your health. I t is not intended as a subst i tute for anytreatment that may have been prescribed by your doctor. If you suspectthat you have a medical problem, I urge you to seek competent medicalhelp.

The information in th is document is meant to supplement, not replace,proper exercise training. All forms of exercise pose some inherent risks. Iadvise all readers to take ful l responsibil i ty for their safety and know theirl imits. Be sure that you do not take risks beyond your level of experience,

aptitude, training, and fi tness. The exercises in this book are not intendedas a substitute for any exercise routine that may have been prescribed byyour doctor. As with all exercises, you should get your doctor’s approvalbefore beginning.

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H o w t o m a s s a g e y o u r k n e e i nt h r e e e a s y s t e p s b e f o r e y o u

s t a r t w i t h s t r e t c h i n g

tretching is essential , for good heal th . I t can help you keep f i t, andrespond bet ter to s ituat ions such as o ld age, d isease at tacks, and orsurgica l p rocedures. Before you s ta rt doing your favouri te s tretchrout ines, i t is advisable that you massage your kneecap, to relax yourmuscles, improve blood flow, and prevent any negative effects. tart byremoving any layer of extra clothing on your knee. They will only overwork

and t i re your hand, before you complete the process. !epending on thestatus of your leg, you should then fol low the fol lowing three steps, tomassage your kneecap muscles well"

tep #" $arm %p &assage

tart by warming up your knee area. 'lide your hands around your kneeand massage your muscle gently. The aim of this f irst step is to releasetension, and prepare your knee for a more r igorous massage. %singmoderate pressure, massage your knee area, using a circular motion. (ou

can use baby, o i l to lower f r ic t ion. tar t f rom the s ide of your leg. 'oround your knee and finish on your patella. )epeat this action a couple oftimes, until you feel relaxed, and warm, for deep massage.

tep *" +etrissage &assage

After yo u have warmed your knee muscles, yo u should do a petrissagemassage. upport your leg by placing your hand under it right hand underlef t leg and v ice versa-. %sing your f ree hand, massage you kneemuscles. (ou can use your f ingers or the palm of hand, to exert pressure,

and thus, re lieve tens ion, and or pain. &assage a ll the uad musclesabove, and below your knees, for better results.

tep /" !eep 0riction &assage

I f you have a swol len or aching knee, do a deep f r ic t ion massage. i tcomfortably. 'round your foot on the ground or rest i t on a pil low. %singyour f ingers or thumb, massage the outer muscles. &aintain the circularmot ion that you used dur ing warm up. (ou should then massage themuscles below the knee and finally, your inner leg muscles. &assage all

leg musc les unt i l you c i rc le your knee. &ake sure that you repeat the

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foregoing procedure on your other knee, before you start stretching.

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L e g s s t r e t c h i n g f o r y o u r

k n e e s

IMPORT!T "H#! $O% R# DOI!& 'TR#TCHI!&

✔ Before you start you should warm muscles with a massage. (ou canuse baby oil for example.

✔ !uring the stretching, the muscles must be released.

✔ Breathing should be naturally.

✔ 1eep your mind focused on the muscle, which you are stretching.

✔ &ovements should be soft and smooth 2 perform them at a pace that iscomfortable to you.

✔ 3ach time you repeat a movement, go deeper into the stretch.

✔ $hen you are at the end posit ion and you feel tension, gently smooththe muscle.

✔ tay at the end posit ion #4 to *5 sec and later you can extend time to# minute.

✔ !o exercises with both feet, the focus should be on the weak leg.

✔ I f you do these exercises every day, you can do the ful l split in aboutfew months.

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Push the ball

Purpose(

6uadriceps group.

'tarting position(

7ie on your back or sit down. traig hten leg and put the heel on the gymball.

ction(

Tighten your uadriceps and slowly push the ball to the f loor, wait a few

seconds and return to starting position.

Repetition(

)epeat th is exercise #5 t imes, take a short break # minute- and repeattwice again.

)ariations(

+ut your hands on the floor and use them for support and balancing.

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-

'li*ing the ball

Purpose"

0lexion and extension.

'tarting position"

7ie on your back. traighten t he leg and put heel on the ball.

ction(

!rag the leg to yourself much as you can and hold that posit ion for about#5 seconds, then slowly return to start ing posit ion. &ake sure that your

knee returns to a fully straightened resting position after every repetition.

Repetition(

)epeat th is exercise #5 t imes, take a short break # minute- and repeattwice again.

)ariations(

I f you can, push the ball to the f loor at al l t imes. This knee strengtheningexercise for uadriceps and hamstring also greatly helps to achieve ful lknee flexion and extension. (ou have to be careful that the leg will not fall

of f the bal l . This exercise is very good for strengthening the stabi l i ty ofthe knee.

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'+uee,e the ball with ankles

Purpose(

Thigh adductors and uadriceps.

'tarting position(

7ie on the floor. +ut the gym ball between your ankles.

ction(

Tighten your uadriceps and slowly push your ankles together and holdthat position for about #5 seconds then return to starting position.

Repetition(

)epeat this exercise at least #5 t imes take a short break # minute- andrepeat twice again.

)ariations(

At this exercise yo u can l ie down or sit on the f loor or chair.

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'+uee,e the ball with knees

Purpose"

Thigh adductors and uadriceps.

'tarting position"

7ie on the floor. +ut the gym ball between your knees.

ction(

Tighten your uadriceps’s and slowly push your knees together and holdthat position for about #5 seconds then return to starting position.

Repetition(


)ariations"

At this exercise you can lie down or sit on the f loor or chair. If you aredoing th is exercise af ter in8ury or surgery meniscus, you have to becareful not to press too much on the dam aged area.

Power Knees Bible



'+uee,e the ball with knees -

Purpose"

Thigh adductors, abdominal muscles.

'tarting position"

7 ie on the f loor. Bent the knees, put the bal l between your knees andsuee9e it.

ction(

'ently pull your feet from the floor, and now in this posit ion, suee9e the

bal l a few t imes. $hen you suee9e the bal l , wait in th is posit ion a fewseconds and then place the feet on the floor.

Repetition(


)ariations"

At this exercise yo u can l ie down or sit on the floor or chair, but if yo u liedown you will feel abdominal muscles too.

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.ent your knees an* s+uee,e the ball

Purpose"

Thigh adductors, uadriceps and abdominal muscles

'tarting position"

7ie on the floor, straighten your legs and put the ball between ankles.

ction(

'ently pul l the legs from the f loor. tay in th is posit ion for 4 seconds,then pul l your knees towards the chest so that the angle between the

chest and thighs wil l be :5; as the picture-. In this posit ion a few timesvery strong suee9e the bal l and return to the start ing posit ion do notdrop your legs to the floor-.

Repetition(

)epeat exercise #5 times and then take a short rest.

)ariations"

I f you prefer, you can do this exercise in a seated or half seated posit ion.(ou can put your hands under your buttocks.

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.ent an* straighten

Purpose"

Thigh adductors, uadriceps and abdominal muscles.

'tarting position"

7ie on the floor, straighten your legs and put the ball between ankles.

ction(

'ently pull the legs from the floor, then pull your knees towards the chestand don’t r ise the heels any more. tay in this posit ion for few seconds,

strongly suee9e the ball and return to the starting posit ion do not dropyour legs to the floor-.

Repetition(

)epeat exercise #5 times and then take a short rest.

)ariations"

7ast two exercises are very s imi lar. !if ference is that in th is exercise

heels don’t raise as high but remain slightly above the ground.

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'traighten your legs in the air

Purpose"


'tarting position"

Bent your knees towards the chest that the angle between the chest andthighs will be :5; as the picture-.

ction(

In this pos i tion suee9e the bal l a few t imes very s trongly and then

stra ighten your legs in the a i r knees s tay in the same pos i tion- andsuee9e the ball few times.

Repetition(

)epeat this exercise #5 times and then take a short rest.

)ariations"

(ou can put the ball between your knees and repeat exercise.

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Combine* e/ercise

Purpose"


'tarting position"

7ie on the floor. +ut the gym ball between your ankles.

ction(

This exercise is a combination of the last three exercises.

Repetition( )epeat this exercise #5 times and then take a short rest.

)ariations"

In the last phase can also push your hips in the air. <arder than you are

suee9ing the ball, better is this exercise. (ou can put the ball between

your knees and repeat exercise.

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Hamstring curl 0

Purpose"

<amstring group.

'tarting position"

it on the chair and step on the ball with your right leg.

ction(

+ush the ball to the ground. tay in this position for about #5 seconds andthen return to the starting position.

Repetition(

)epeat this exercise #5 times and then take a short rest.

)ariations"

(ou can do thi s exercise on the chair, sofa or wherever you can sit.

$atch that foot does not slip off the ball, and hit the ground. (ou can hurt

yourself.

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Hamstring curl -

Purpose"

<amstring group.

'tarting position"

i t on the chair and push the gym bal l with the heel as you see in thepicture.

ction(

At every suee9e, hold the foot in the rear position.

Repetition(

)epeat this exercise #5 times.

)ariations"

(ou can do last two exercises wi thout the ball.

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-

Push your hips into the air le1el 0

Purpose"

<amstring group.

'tarting position"

7ie on the f loor and step on the ball with your healthy foot. +ut other footnext to the ball.

ction(

+ush your h ips in to the a i r and s tay in th is pos i t ion for few seconds.

$atch your stabil i ty and balance the ball at the place, don=t step from theball. 'o to the starting position and repeat this exercise a few times.

Repetition(

)epeat this exercise 42> times. ?hange your feet and repeat this workout.$atch out the in8ured foot.

)ariations"

(ou can put your hands on the f loor and use them to suppor t andbalancing or you can put them on your back.

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Push your hips into the air le1el -

Purpose"

<amstring group.

'tarting position"

7ie on the floor and put your fee t on the ball.

ction(

lowly push your hips in to the air and keep them in this posit ion for fewseconds. Try to balance your stability. Then go to the starting position but

don’t touch the floor. +ush your hips in to the air again .

Repetition(

)epeat this exercise 42> times.

)ariations"

If it is too hard, you can help with your hands to push them in to the floor.

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Push your hips into the air le1el 2

Purpose"

<amstring group on the right leg and uadriceps on the left leg

'tarting position"

7ie on the f loor and put your right foot on the ball. traighten your left legso that your thighs are parallel and strong suee9e your uadriceps on.

ction(

lowly push your hips in to the air and keep i t in th is posit ion for a few

seconds. Try to balance your stability. Then go to the starting posi tion.

Repetition(

)epeat this exercise 4 times.

)ariations"

<elp with your hands to push them in to the floor.

Power Knees Bible



2

'+uee,e the ball

Purpose"

<amstring and hip abductors

'tarting position"

7 ie on the f loor on your r igh t s ide , pu t the ba l l beh ind the knee andsuee9e it.

ction(

uee9e the bal l as much as you can, raise your leg off the f loor then

hold it for a few seconds and go to the star ting position.

Repetition(

)epeat this exercise 4 times.

)ariations"

7ater you can put the ball lower t o the ankle.

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3 n e e s t r e n g t h e n i n g e / e r c i s e s

✔ 1nee strengthening exercises should be started as soon as possibleafter surgery or in8ury, to prevent excessive muscle atr ophy.

✔ top doing knee s t rengthening exerc ises i f a t any t ime you fee l tomuch pain.

✔ +erform these exercises regularly@

✔ !uring the knee exercises, keep your mind focused on the muscle,which you are strengthening.

✔ 0inal positions of movement should be held for a few seconds.

✔ &ovements should be soft and smooth. +erform them at a pace that iscomfortable to you.

✔ )epeat the exercises at the beginning of a / 2 to 4 2 fold, and later to#5 2 fold and then more.

✔ !uring the knee strengthening exercises there may be present lesspain, but after the complet ion of the exercises, pain should uicklysubside.

✔ !o knee exercises with both feet , the focus should be on the weak leg.

✔ After exercised, your knee needs to ice for #5 2 *5 minutes afterexercising. (our knee should be cool and not as cold as ice@@@

I don=t know what kind of in8ury or surgery did you have, so if these kneestrengthening exercises are too easy for you, put on your ankles ankleweights. tart out using one or two pounds until your legs feel stronger.

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" h e n s h o u l * y o u s e e a* o c t o r 4

ome characteristics of knee pain that will definitely reuire you to go seea professional"

✔ you cannot bear weight on the limb

✔ the knee looks deformed or swollen

✔ the pain is very severe, keeping you up at night

✔ the onset of the pain coincided with a fever

✔ the pain is not improving and constantly noticeable✔ the pain is very sharp

✔ you cannot fully flex or extend the knee.

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