Time to live pain free!

 

Welcome to the

AFGC Knee Conditioning Program

 

 

Below, you will find effective and safe at-home workouts that can help you:

 

  • Increase physical activity.
  • Develop weaker or injured body parts.
  • Decrease pain.

 

 

Our programs are designed to bring you pain relief for life.

 

Exercises and stretching techniques may bring you relief now, but to train your body, to live pain free for a long time, takes more than just a few sessions.

Just a few minutes per day can be crucial for your overall progress. By performing these quick, effective, and safe exercises at home, you will continue to gain added strength and flexibility. Our exercise conditioning program aims to assist you in returning to daily activities and enjoying a more active, healthy lifestyle.

Please do not ignore any pain. You should not experience pain during exercise. If you encounter any discomfort while exercising, consult your doctor or physical therapist.

STRENGTH

Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. Strengthening the muscles that support your knee will reduce stress on your knee joint.

FLEXIBILITY

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

MOBILITY

Mobility is the overall range of motion a person has within their body, most notably within the joints. Mobility is incredibly important to one's health and daily functioning. Increased mobility prevents you from getting injuries. It allows you to squat deeper, run faster, and train harder.

Now is the time to start your
Journey with AFGC Wellness!

Your program

Here are the top 4 exercises that can help alleviate knee pain. These exercises should be done every day for 10 days. It will only take 5-10 minutes of your time. This is my recommended regimen, and you can easily incorporate it into your daily routine, either in the morning or evening.

1. Supine Hamstring Stretch

    • Targeted muscles: Hamstrings
    • Sensation: You should feel this stretch at the back of your thigh and behind your knee.
    • Equipment needed: None
    • Repetitions: 2 to 3

 

Step-by-step instructions:

  • Lie on the floor with both legs bent.
  • Lift one leg off the floor and bring the knee toward your chest. Clasp your hands behind your thigh below your knee.
  • Straighten your leg and then gently pull it toward your head until you feel a stretch. (If reaching behind your leg is challenging, you can use a towel. Loop the towel around your thigh, grasp the ends, and pull your leg toward you.)
  • Hold this position for 30 to 60 seconds.
  • Repeat with the opposite leg.
 

Tip: Avoid placing your hands directly on your knee joint and pulling.

2. Leg Extensions

    • Targeted muscles: Quadriceps
    • Sensation: You should feel this exercise in the front of your thigh.
    • Equipment needed: As this exercise becomes easier, gradually increase resistance by adding an ankle weight. Start with a 2kg weight and progress as needed.
    • Repetitions: 3 sets of 10

 

Step-by-step instructions:

  • Sit up straight on a chair or bench.
  • Tighten your thigh muscles and slowly straighten and raise your affected leg as high as possible.
  • Squeeze your thigh muscles and hold this position for 5 seconds. Relax and lower your foot to the floor. Repeat.

 

Tip: Avoid swinging your leg or using forceful momentum to lift it higher.

3. Straight-Leg Raises (Prone)

    • Targeted muscles: Hamstrings, gluteus
    • Sensation: You should feel this exercise at the back of your thigh and into your buttock.
    • Equipment needed: As this exercise becomes easier, gradually increase resistance by adding an ankle weight. Begin with a 2kg weight and progress as needed.
    • Repetitions: 3 sets of 10

 

Step-by-step instructions:

  • Lie on the floor on your stomach with your legs straight, resting your head on your arms.
  • Tighten your gluteus and hamstring muscles of the affected leg and raise the leg toward the ceiling.
  • Squeeze your opposite buttock.
  • Hold this position for 5 seconds.
  • Lower your leg and rest it for 2 seconds. Repeat.

 

Tip: Keep your pelvic bones on the floor.

4. Hip Abduction

    • Targeted muscles: Abductors, gluteus
    • Sensation: You should feel this exercise in your outer thigh and buttock.
    • Equipment needed: As this exercise becomes easier, gradually increase resistance by adding an ankle weight. Begin with a 2kg weight and progress as needed.
    • Repetitions: 3 sets of 20

 

Step-by-step instructions:

  • Lie on your side and the bottom leg bent to provide support.
  • Straighten your top leg and slowly raise it to a 45° angle, keeping your knee straight but not locked.
  • Hold this position for 5 seconds.
  • Slowly lower your leg and relax it for 2 seconds. Repeat.

 

Tip: Avoid rotating your leg to lift it higher.

Bonus videos

BONUS 1:

Foam rolling your Inner thighs

Instructions:

Follow along with the video to learn how to roll out your inner thighs! You only need to spend 30 seconds on each side.

BONUS 2:

Foam rolling your Front part of your thighs

Instructions:

Follow along with the video to learn how to roll out the front part of your thighs! Make sure to avoid any bony areas such as your hip bone and knees. Essentially, target the entire area between those bones. You only need to spend 30 seconds on each side.

BONUS 3:

Foam rolling your Lateral thigh muscle

Instructions:

Follow along with the video to learn how to roll out your lateral thigh muscles! Ensure you avoid any bony areas around your hip bone and knees. Essentially, focus on rolling the entire area between these bones. Spend only 30 seconds on each side.

We hope you find these exercises enjoyable and beneficial. If you have any questions about these exercises, or you need a foam roller, you can order one here: [email protected].