Hip and knee strengthening exercises

Hip and knee strengthening exercises


Hi, I’m Dr. David Ness and today we are going
to go over some exercises that will help you strengthen your knees and hips, and this is
really good for people who have runner’s knee and ileo-tibial band pain from running. All you’re going to need is a band that is
in a circle. You can have a larger band, also they sell
these on Amazon. And I get no credit for that. Okay, first what you’re going to want to do
is put this around your legs. Get it down by the ankles. You’re going to do this on both sides. Basically you’re going to go like in a star
pattern, just kind of step out and back and to the sides. And you can go forward and backward and do
it on both sides. This is going to strengthen the different
muscles of your hips. The other exercise you can do is if you stand
sideways, do just a side walk and this is going to strengthen the outside of the hips,
which is very important for you runners. Okay, the next exercise is called a Monster
Walk. You need a larger band. You can try it with that one and put it around
your knees. I like doing this. Take the band, make an X, grab it and put
it on your hips to get tension on the band. Then you get in the squat. And then what you’re going to want to do,
is walk forward and step out. Walk forward and step out, walk forward and
step out, same thing. Maybe take about 5 steps in one direction
and then reverse it. Bringing it out, trying to stay as low as
you can and trying to keep your spine erect. Not forwards. The more upright you are, the better you’re
going to do this exercise. Alright, this exercise is called, affectionately,
the Jane Fonda, for those of you old enough to remember. This is basically a bunch of lateral hip raises
in different positions. So you start out and you can do a high leg
raise with the leg straight, and you can do 3-5 of these. Then you can do knee to chest and you can
do these in succession. Try to do 5 or so. Then you can do a short leg raise. Then you can come forwards and do a bicycle
where you pull all the way back. And then you’re going to want to point your
toe and make circles clockwise five times, and counter-clockwise five times. When you’re done with that, turn over, do
the other side. I promise you a really good hip burn. Try to work up to doing about 10 repetitions
or 15 repetitions of each maneuver and after you do this for a couple weeks you’ll notice
your hips feel a lot stronger. Thanks a lot for watching our video. If you like what we’re doing, subscribe to
our channel. Have a great day!