Your Core maybe causing your knee pain

When we are standing, we don't use much of our core. It is only when our trunk or upper body starts to move forward that we need our core to support and stabilize our spine. The trunk moves forward when we do a squat. If our trunk moves more than 45 degrees forward, the extra weight of our body loads up the knees and may lead to injuries. With a strong core, you can stabilize the lower body and keep your body weight centered over the middle of your feet and heels. This shift in the weight will decrease the stress on the knees.

A good exercise to start with is the Standing to 1/4 Squat:
. stand with your feet placed at hip width apart
. place one hand on the stomach and one hand on the lower back
. activate the core and then move from standing into a squat position (only 1/4 or 30 to 40 degrees flexion)
. hold the squat for 10 seconds and move back into standing for 10 repetitions
. use the body ball against the wall if you need greater control

Remember the stronger your core is, the stronger you are overall. Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com


Boot camp class open to men and women, Thursday nights, ongoing 6:00pm at Charleson Park, 999 Charleson Street & Laurel (only $60 for 4 sessions/ongoing to mid.September).