Knee Pain can be debilitating. It starts as a little ache – no big deal – you think you can push through it. So you continue on with your weekly exercise routine only to find that the pain isn’t getting better, it’s getting worse. What started as a minor nag is now a major issue.
I see people of all ages with knee pain. Young soccer players, high school football players, runners, weekend warriors, and older folks. Although there are many different diagnoses acting as the source of the pain, the underlying issue is often weakness in certain muscles of the leg, particularly the Glutes.
If the leg were a chain, the Glutes are the Anchor that the chain is attached to. They must be strong enough to keep the rest of the chain – the knee and the ankle – in line while performing all kinds of activities.
A few years ago, during my Orthopaedic Residency, two of my colleagues and I filmed this video demonstrating a Glute strengthening progression of exercises for Patellofemoral Pain Syndrome (knee pain). We made it as part of a project measuring the compliance of patient’s participation in a home exercise program from their Physical Therapist.
What we found was that, overwhelmingly, people prefer video over photos or written instructions for exercise instructions.
After the project was complete in 2013, I casually posted the video to Youtube without promoting it or tagging it in any significant way. Having not given it much thought until recently, I decided to retrieve it to pass on to you. I was amazed to see that the video has been viewed over 41,000 times.
This goes to show 2 things:
- Knee pain is prevalent
- Strengthening the Glutes is key
Whether you currently have knee pain, have struggled with knee pain in the past… or not, following this progression of exercises will undoubtedly help you improve your everyday function, athletic performance, and prevent pain and injury in the future.
Glute Strengthening Exercises For Knee Pain
You can get Theraband Resistance Bands for really cheap. They are a great resource to have at home for a bunch of great exercises.
Question: What do you do to strengthen your Glutes? You can leave a comment by clicking here.