Strengthening your knees for better stability? Follow these four exercises recommended by a physiotherapist for enhanced knee strength and support
Strengthen Your Knees with Dr. Chloe Costigan's Workout
In a bid to improve knee health and stability, physical therapist Dr. Chloe Costigan has developed a knee-strengthening workout that focuses on key muscle groups around the knee and hip. This workout, detailed in her TikTok videos, is designed to support knee alignment, reduce stress on the knee, and enhance functional movement.
The core of the program revolves around squats and pulses, which target the gluteus medius, gluteus maximus, hip, and knee. The workout consists of four sets of squats, followed by 20 pulse squats, and seven regular squats. This sequence is recommended to be repeated four times a day for approximately 30 days to build strength around the knee and hip area effectively.
The workout also includes four exercises, two of which are activation exercises and the other two are compound exercises. The activation exercises isolate the glute med and glute max muscles, while the compound exercises incorporate movement in the hip and knee, improving overall movement and stability.
One such activation exercise is the side-leg lift, which isolates and activates the glute med muscle, thereby improving knee alignment. Another activation exercise is the hip thrust, which strengthens the glute max muscle.
The compound exercises include the single-leg eccentric chair squat and the modified single-leg Romanian deadlift. The single-leg eccentric chair squat exercise is important for maintaining proper knee mechanics during movement and helping teach the brain proper knee position. This exercise also helps improve knee and hip stability and strength.
The modified single-leg Romanian deadlift, on the other hand, helps connect knee and hip stability and strength. Both exercises are crucial for alleviating knee pain and reducing pressure on the quads.
The glute max muscle, which is crucial during the propulsion phase of walking, allows for full posterior chain activation. Strengthening the glute max helps stabilize the knee and controls the position of the hip during movement.
The workout is recommended to be done three to five times a week for optimal results. It's a straightforward, effective workout that can be easily incorporated into daily routines, making it an ideal solution for those seeking to improve their knee health and overall movement.
[1] Dr. Chloe Costigan, (2022). TikTok Video: Knee-Strengthening Workout. [Online Video] Available at: https://www.tiktok.com/@drchloecostigan/video/7094425346309082887
[2] Dr. Chloe Costigan, (2022). TikTok Video: Side-Leg Lift Exercise. [Online Video] Available at: https://www.tiktok.com/@drchloecostigan/video/7094425346309082887
[3] Dr. Chloe Costigan, (2022). TikTok Video: Single-Leg Eccentric Chair Squat Exercise. [Online Video] Available at: https://www.tiktok.com/@drchloecostigan/video/7094425346309082887
[4] Dr. Chloe Costigan, (2022). TikTok Video: Modified Single-Leg Romanian Deadlift Exercise. [Online Video] Available at: https://www.tiktok.com/@drchloecostigan/video/7094425346309082887
Yoga, a practice originating from ancient India, can complement Dr. Chloe Costigan's workout for overall health-and-wellness, providing mental-health benefits and enhancing flexibility, which may support knee health and fitness-and-exercise routines.
Incorporating scientific research on yoga's impact on the body, a tailored yoga routine could be beneficial for reducing stress on the knee and improving mental health, making it a valuable addition to Dr. Costigan's workout program.
