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60 responses

  1. Debbie @ Live from La Quinta
    January 24, 2013

    I know clamshells shoudn’t make me laugh. Does that make me immature?

    Yes, I have a bum knee and I really should incorporate some of these exercises into my routine. I usually stick with the basics:, squats, lunges, curls. I need more hip and glute work!
    Debbie @ Live from La Quinta recently posted..It Wasn’t All Bad: The Good Part of the WeekendMy Profile

    • admin
      January 24, 2013

      haha. No. I laugh whenever I do them too!

  2. KymberlyFunFit
    January 24, 2013

    What a well done post! Having also had knee surgeries, I can say that every moment of Physical Therapy paid off and affects me today. If only I’d known more and done more as the PT I was prescribed still was not enough. Now to do the exercises you list! I wish you full recovery, especially at your tender vittle age!
    KymberlyFunFit recently posted..Abs and Core Exercises Safe for the Lower BackMy Profile

    • admin
      January 29, 2013

      Thank you! Yes, I absolutely agree that every minute of PT was worth it and I need to remember to continue with my exercises.

  3. Sylvia @ Frolic Through Life
    January 24, 2013

    I never knew that hip and glute strength has so much to do with your knees. I experience occasional knee pain, especially when doing squats and lunges. I need to work on this! Great video!
    Sylvia @ Frolic Through Life recently posted..Simply SnackinMy Profile

    • admin
      January 29, 2013

      Thanks Sylvia! Me too – I didn’t realize how much hips and glutes play in movements like squats and lunges but they really are a huge factor in generating power and stabilizing the knee. Hope this helps!

  4. Krysten Siba Bishop (@darwinianfail)
    January 24, 2013

    LOVE THIS VIDEO! TOO CUTE!!
    So many lessons learned from healing. PROUD OF YOU!!

    …any chance you are gonna bring that knee to Toronto ;)
    Krysten Siba Bishop (@darwinianfail) recently posted..Surgery 411My Profile

    • admin
      January 29, 2013

      Thank you!! I always feel funny in front of the camera. I would love to make it up to visit Toronto. If not in May, hopefully sometime soon!

  5. Erica { EricaDHouse.com }
    January 24, 2013

    Omg you are so cute in the video! I absolutely needed this with all my recent knee issues, ty!
    Erica { EricaDHouse.com } recently posted..True Life: I’m a College ProfessorMy Profile

    • admin
      January 29, 2013

      I hate seeing and hearing myself on camera so thank you!! Glad your knee is feeling better!

  6. Maureen
    January 24, 2013

    I occasionally experience knee pain, so you can bet I’m adding this to my workouts. I want to have strong knees well past my 30’s! :)
    Maureen recently posted..6 Week ChallengeMy Profile

    • admin
      January 29, 2013

      Yes! You definitely want to have strong knees WELL past your 30s! Hope this helps.

  7. katie
    January 24, 2013

    Love the video! It’s always good to have this kind of information available! I’ll be pinning this later.

    Happy Thursday! ;)
    katie recently posted..27 Week Update:Pregnancy WorkoutsMy Profile

    • admin
      January 29, 2013

      Thanks Katie!

  8. misszippy
    January 24, 2013

    I am thankful to never have experienced any knee issues. I see what a long process it is to come back from something like ACL and knock on wood! You have done such a great job with your rehab–that diligence will (and is) pay off!
    misszippy recently posted..Pack rulesMy Profile

    • admin
      January 29, 2013

      Thanks Amanda. I’m knocking on wood and crossing my fingers and toes too for no knee issues for you and me going forward!!

  9. Heather (Where’s the Beach)
    January 24, 2013

    I love the lateral walks (call them firewalkers from a Cathe Friedrich DVD). I’m loving the monster walks too . I’ve never seen those or done them but definitely need to. I’ve had tons of issues with piriformis/glutes so am supposed to be doing the clamshells and the bridges. Thank you for the reminder ;-)
    Heather (Where’s the Beach) recently posted..Bike Trainer Spin WorkoutMy Profile

    • admin
      January 29, 2013

      I kind of love the monster walks. They really make my muscles burn!! I’m always happy to remind people to do their PT exercises. I just have to remember myself too :-)

  10. Kierston
    January 24, 2013

    Great video!!! It’s nice to hear your voice :) Love the Mommy Monster ;)
    Kierston recently posted..Tips: Keeping your mind RIGHT when it wants to go LEFT.My Profile

    • admin
      January 29, 2013

      haha. Yes. Mommy monster is a favorite in our house.

  11. Melissa Burton
    January 24, 2013

    I hear all that you are saying regarding injury recovery. I’m very acquainted with throes clamshells and bridges due to my back injury.

    Our bodies are amazing machines and we only appreciate them when they breakdown. It’s hard not to be frustrated but recovery really does take time. I have to keep trying to convince myself that the less frustrated I am, the better the recovery will be but it’s not really working.
    Melissa Burton recently posted..An 80′s Night Out in L.A.My Profile

    • admin
      January 29, 2013

      Recovery really does take time and a whole hell of a lot of patience. I know that it’s been super frustrating with your back and my fingers are crossed that we’ll be both back at it soon. I’m not ready to back down yet.

  12. Phaedra @ Blisters and Black Toenails
    January 24, 2013

    Great post! I am suffering from some knee problems right now. I think my knee caps are slightly out of alignment but won’t know until I see the sports med. doc tomorrow. I know my glutes are weak as are my hips and I’ve been doing a couple of exercises to strengthen them. I forgot about bridges and clamshells! Will definitely add those to my routine. Thanks for the reminder!
    Phaedra @ Blisters and Black Toenails recently posted..Not What I Kneed Right Now….My Profile

    • admin
      January 30, 2013

      I hope that your appointment with the doc went well and that you got some more clarity on your knee issues as it’s important to understand what’s causing the knee pain. Bridges and clamshells are great. Hope your knees feel better!

  13. Tamara
    January 24, 2013

    Great video to share around Christine! I do many of the exercises you demo’ed with my ‘pain in the knee’ clients.

    I also have a number of clients who can’t stabilize their knees during heavy lifts because the muscles on the inside of the knee are week. This manifests itself in a ‘knee wobble’ on the up phase of the lift. For these clients, we do opposing muscle work; squeezing a squishy ball between the knees as they squat; practicing balancing on the BOSU or wobble board.

    It’s really important to understand which type of knee injury you have before you start strengthening!
    Tamara recently posted..Knee injury? 7 workout ideas to try while you recoverMy Profile

    • admin
      January 30, 2013

      Yes! Thanks Tamara for that important note. Knee wobble is definitely something that I’ve experienced post-surgery and I’ve been doing a lot of the exercises that you’ve mentioned as well as well as focusing on stabilizing my knee when stepping down from a step or box. I’m glad that our posts lined up like they did!

  14. beka @ rebecca roams
    January 24, 2013

    I had to do all of these in PT for my hip! The clamshells (with resistance band), lateral walks (with a resistance band around my ankles), and monster walks (with resistance bands) were top 3 most effective… they also made me do a lot of planks and one legged bridges. These are great exercises and they definitely work!
    beka @ rebecca roams recently posted..Playlist Thursday – Rock It OutMy Profile

    • admin
      January 30, 2013

      Oh!! One-legged bridges are good ones too.

  15. lindsay
    January 24, 2013

    those bands are the best and lateral walks! such a good one! A MUST!
    lindsay recently posted..Benefits of the BARREMy Profile

    • admin
      January 30, 2013

      Those pesky resistance bands are so great!

  16. Jonathan Aluzas
    January 24, 2013

    All good exercises. Plus single leg glute bridges, fire hydrants, mule kicks, “L Shape” exercises, etc..
    Jonathan Aluzas recently posted..Common Fitness Mistakes: Time Is Running OutMy Profile

    • admin
      January 30, 2013

      Those are all GREAT ones too. I have to remember to incorporate more of them into my routine. Thanks for the reminder!

  17. Pavement Runner
    January 24, 2013

    Don’t yell at me… I’m horrible with cross training or strength exercises. Bad Runner, Bad!
    Pavement Runner recently posted..Playlist Thursday: Rock SongsMy Profile

    • admin
      January 30, 2013

      Terrible!! Go cross-train! Then again, you’re running like crazy ridiculous miles and are doing fine. If it ain’t broke, don’t fix it?

  18. Laura @ Mommy Run Fast
    January 24, 2013

    I remember doing those clam shells and lateral walks when I had knee pain, about 5 years ago… it really helped. And since maintaining a strength routine, I’ve never had it back… awesome post, Christine!
    Laura @ Mommy Run Fast recently posted..Paleo for Athletes Review and GiveawayMy Profile

    • admin
      January 30, 2013

      Thanks Laura. I’ve definitely learned that maintaining a strength routine is so important!

  19. Angela @ Happy Fit Mama
    January 24, 2013

    Great post and video! As someone who has dealt with knee pain, all of these exercises are in my routine. Also single leg exercises such as squats, lunges, step ups and hip shifts are important.
    Angela @ Happy Fit Mama recently posted..Blueberry Lemon Chia Seed Mini MuffinsMy Profile

    • admin
      January 30, 2013

      Single leg exercises are fantastic but I hated doing them. Maybe it was my subconscious that left them off this list? ;-)

  20. ilene
    January 24, 2013

    I am all over this! Yes! Yes! Hips and glutes! Learned this from pilates and then from YTT but all that lower body stuff begins with pelvic instability, I love bridges and plan is a great stabilizer too of course. thanks for passing on the good word!
    ilene recently posted..Negligees and Chakra RocksMy Profile

    • admin
      January 30, 2013

      Man, it always comes backs to the hips and glutes!!

  21. Jen
    January 25, 2013

    Thanks so much for this, Christine!! I’ve worried about my knees since my mom has very weak ones, so these are super helpful and I’ll be incorporating them into my workout routines.
    Jen recently posted..Defining My "Best" LifeMy Profile

    • admin
      January 30, 2013

      Of course! Let me know if you try these exercises.

  22. Lisa @ RunWiki
    January 25, 2013

    These are great! Every runner needs to incorporate this routine into there week. It’s the little details that make us strong and fast.
    Lisa @ RunWiki recently posted..Strawberry Napoleon with #SilkAlmond Pastry CreamMy Profile

  23. jan
    January 25, 2013

    These are great tips. I didn’t think I had knee issues but lately one of mine has been easily antagonized. I should try some of these to strengthen it!
    jan recently posted..Daily Photos – Project 365My Profile

  24. Lisa Eirene (@LisaEirene)
    January 28, 2013

    Awesome!
    I am doing PT for runner’s knee and do some of those exercises.

  25. Adrienne
    September 19, 2013

    My husband googled “strengthening your knee” and landed on your blog! Love it!! I just sat down and saw what he was looking at and said, “Honey, this is a blog friend!”
    Adrienne recently posted..Fifteen Years AgoMy Profile

  26. Gail Grant
    October 19, 2013

    Great exercises! The video is SO helpful.

    I haven’t had my knee replaced but went to the surgeon fully expecting that my knee problems would lead to surgery. Turns out I was wrong and he sent me to PT. Having found these exercises just reinforced my therapist’s suggestions and have made a MAJOR difference in a short time. Now to just KEEP doing them….

    I like the Cybex hip adductor and abductor machines as well, since my knee is still not totally happy with squats of any sort. Like cross trunk rotation too, but from what you say, that might not work for you.

    • Christine Yu
      October 21, 2013

      I’m so glad that the video is helpful and glad to hear that exercises like these have made a difference for you. The appropriateness of the exercises depends a lot on the type of knee injury or instability. I hope that your knee continues to feel well.
      Christine Yu recently posted..Yoga Teacher Training: Week-long IntensiveMy Profile

  27. Herchel S
    February 10, 2014

    I do a squat routine but I haven’t tried all of these. I stopped running and working out for four months and besides the lowered endurance, I have noticed that my knees are much weaker. Thanks for the tips!
    Herchel S recently posted..I’m not a very good tooth fairy. But there’s hope…My Profile

    • Christine Yu
      February 10, 2014

      It’s amazing what a difference these few exercises make. Let me know what you think and if there’s others that you would add. And thanks for sharing on Twitter too!
      Christine Yu recently posted..Favorites LatelyMy Profile

  28. Devon
    June 5, 2014

    YES! Thank you! I totally need this and I really appreciate you taking the time to post it.
    Devon recently posted..9 Random Pictures, 9 Random ThoughtsMy Profile

  29. Rachel
    August 22, 2014

    You are too cute! Great post! I need to be more consistent with my cross training. :)
    Rachel recently posted..Financial Bucket ListMy Profile

  30. Jaana
    October 6, 2014

    Hi,
    how many times per week i have to do these exercises? Thanks for your post!

    • Christine Yu
      October 6, 2014

      Hi Jaana – I typically try to do these at least 3 times a week and you can incorporate it into other strength training that you may be doing. Note – I’m not a physical therapist of trainer. That’s what works for me. Hope that helps!
      Christine Yu recently posted..Ask a Yogini: Tips for Starting & Maintaining a Home Yoga PracticeMy Profile

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