Knee circles for healthier knees

Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates open chain knee circles to emphasis the rotational mobility of the knee.

The knee has the ability to rotate. A lack of range of motion in rotation can alter the movements around the ankle and hip. This may be a cause of pain in the knee, ankles, hips and even the lower back.  Those who have pain with squatting may be having a problem with rotation around the knee

Open Chain Knee Circles

The reason these are called open chain is that the chain of joints (toes, foot, ankles, knees, hips, are not in contact with the ground.  You can see in this other knee circles/cars exercise that my feet stay on the ground. This is a closed chain exercise.

To perform this exercise begin by holding your thigh so your movement is coming from your knee rather than from your hip. Turn your foot to the out side and pull the heel up as close to your buttocks as you can.  Make sure you are keeping your foot point out the entire time

Once you have reached as far up as you can turn the foot inwards and straighten your leg out.  As you near complete straightening of the knee your foot will naturally end up loosing the inward rotation of the foot so don’t worry about that.

You can also perform this exercise in the opposite direction by first turning the foot in and then pulling up towards your buttocks.  

Don’t rush through these movements. Take your time.  Going too fast allows your body to skip through problem areas.

If you experience pain while performing this exercise consider making an appointment to be examined by a professional.

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.

Dr Notley is available, by appointment, through the following link http://bit.ly/Drnotley-Contact

Quadruped Hip Circles (CARS)

This is another one my exercises that I give to my athletes/patients in the controlled articular rotations (CARs) category. The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg.  I call them “circles” to my patients because it’s easier for them to understand.  What I like about CARs is that they are easy, yet challenging, and expose to my athletes areas of mobility that they may be lacking in.

The intent of this exercise is to challenge the hip at its end ranges. The end range of motion is commonly the weakest area. This helps us to strengthen this region and also helps to keep our hips joint healthy through all ranges of motion.

Unlike stretching, which passively improves the  range of motion, this movement makes the muscles work at the end range of motion.

Hip Circles in Quadruped (CARS)


Hip Circles can be performed on their own or, ideally, at the end of a stretching session.

To perform this exercise:

  1. Start in a quadruped position, on all fours, lift the knee up to your chest limiting the amount of rounding of the lower back.
  2. Keep the knee up and move the knee to the outside as far as possible, keeping the pelvis horizontal.
  3. Keep the knee there and rotate the hip inwards attempting to lift the foot higher than the knee. Try not to hike the pelvis up during this point in the exercise
  4. keep the leg up and bring it back behind you. Try not to over arch the back at this point in the exercise.
  5. Return to the start.
  6. This can also be performed in the reverse order

To really challenge yourself perform one repetition for 30 to 60 seconds

Dr Notley

If you are having pain or you are not moving well and want to move better make an appointment

 

Standing hip circles (CARS)

This exercise is part of a type of exercise called controlled articular rotations (CARs). The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg.  I call them “circles” to my patients because it’s easier for them to understand.  What I like about CARs is that they are easy, yet challenging, and my athletes/patients like to do them.

The intent of this exercise is to challenge the hip at its end ranges. The end range of motion is commonly the weakest area. This helps us to strengthen this region and also helps to keep our hips joint healthy through all ranges of motion.

Unlike stretching, which passively improves the  range of motion, this movement makes the muscles work at the end range of motion.

Standing hip Circles (CARS)

Standing hip CARs can be performed on their own or, ideally, at the end of a stretching session.

This exercise can be performed with a pole, stick, or just balancing on one leg. Using a pole helps you if you have balance issues.  If you can stand on one leg but with movement you struggle a bit, the stick will add a little bit of support to help you perform the exercise. As you get better, you can work at balancing on one leg while performing the exercise.

  1. Lift the knee up as high as you can without rounding the lower back.
  2. Keep the knee up and move the knee to the outside.
  3. Keep the knee there and rotate the hip inwards. The foot comes up to be inline with the knee. Try not to hike the pelvis up during this point in the exercise
  4. keep the leg up and bring it back behind you. Try not to over arch the back at this point in the exercise.
  5. Return to the start.
  6. This can also be performed in the reverse order

To really challenge yourself perform one repetition for 30 to 60 seconds

Dr Notley

If you are having pain or you are not moving well and want to move better make an appointment

 

Exercise: Seated Thoracic Extensions

The mid back is often a problem that I see when treating my athletes. Living in a forward slouched posture leads to the spine rounding forward. This problem can often be seen in those with neck pain and shoulder pain.

If you are dealing with pain in between the shoulder blades, shoulders or neck this might be something I would give to you to perform.