Article Contents
- 1. The large no-no?
- 2. Understanding the kinetic chain
- 3. Ankles
- 3.1. Ankle mobilization drill
- 3.2. Isometric lunge with energetic eversion and inversion
- 3.3. Calf elevate sequence
- 4. Knees
- 4.1. Goblet squat
- 4.2. Lateral lunges
- 4.3. Eccentric hamstring slides
- 5. Hips
- 5.1. Hip CARs
- 5.2. Clamshells
- 5.3. Hip lifts
- 6. Conclusion
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Over the previous 10 years of offering recommendation and coaching packages to the bowling group, I’d say that the most typical questions I get are about knee ache. I don’t assume there are any bowlers who query the pressure that bowling can place on the knees—or, extra particularly, the knee of the slide leg.
On this article, I need to cowl some strengthening workout routines that may be finished to maintain the knees wholesome. The knee is a joint and never a muscle, so once I discuss strengthening the knee, what I’m actually speaking about is strengthening the muscle groups across the knee that join by tendons and ligaments to the joint to maintain it shifting effectively.
The knee joint is a synovial joint the place three bones are linked: the tibia, the patella (knee cap), and the femur. The patella sits in a groove the place the tendons and ligaments from surrounding muscle groups act on it to maneuver easily because the leg flexes and extends. The construction of the knee turns into compromised when the tendons and ligaments don’t present sufficient power and assist to maintain the knee hinging by way of extension and flexion with out ache.
The large no-no?
There may be one massive fable I have to debunk right here earlier than I proceed. The parable is that this: when you’ve got knee ache or points, you could keep away from workout routines like squats. One of many worst cycles to be caught in is having ache in a joint or muscle and thus avoiding motion or workout routines that contain it. This continues to compound the difficulty reasonably than resolve it.
Any educated physiotherapist goes to let you know that the world of ache is most typically the world that wants essentially the most strengthening workout routines and motion remedy. Nonetheless, many individuals keep away from it out of worry of constructing the ache worse, which is a pure human response.
This results in beliefs akin to, “I’ve knee issues, so I can’t squat,” when squatting (with cautious consideration to type and …
