Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates closed 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.
Closed Chain Knee Circles
The reason these are called closed chain is that the chain of joints (toes, foot, ankles, knees, hips, stay in contact with the ground. You can see in this other knee circles/cars exercise that my foot is off the ground. This is an open chain exercise.
To perform this exercise start with both feet together. Bend your knees and then separate the knees out wide as far as you circle around the knee straightens out again.
Make sure you keep your feet from coming off the ground. If your foot comes up the rotation is occurring elsewhere. This knee circles emphasizes knee internal rotation.
To emphasize knee external rotation, which often is not a problem for people, separate your feet and this time flex your knees and bring your knees together as you circle around back to a straight leg.
You will see in this video that my left knee doesn’t come out to the side as far as the right. I have sprained my left ankle before and have knee pain to the inside of my left knee
Please note that there should be no pain with this movement. If you do experience pain seek out care from a professional. Knee rotation, when the knee is flexed, is a mechanism of injury for the menscii of the knee. Perform this movement slowly. **
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