Did you know that the knee is the largest & one of the most complex joints in the body?
Healthy knees are crucial for our mobility as they help carry the weight of our body & also absorb shock from walking, running, jumping, and surfing.
It’s also estimated that 1 in 4 adults suffer from chronic knee pain. Nearly 13 years ago I tore my MCL (doing nothing cool, I was drunk in high heels) which ultimately led me to yoga. I couldn’t be more grateful for that incident, this practice, and the resiliency of our human bodies — but, especially when I’ve been surfing a lot (& dare I say OVER stretching) I find that my knee will start to feel a little fussy…
So, I thought I’d share some tips & tricks that I’ve picked up over the years to keep those knees healthy & happy 💜
*Please keep in mind that this post isn’t intended to treat or diagnose, I’m just sharing my experience & what’s been helpful for me.
1. Release what’s tight: For me that’s typically my calves, quads and glutes. If rolling pre-workout/surf, follow it up with some active mobility or dynamic stretching. If rolling post, add in some passive stretching with longer holds.
2. Mobility maintenance w/ knee CARs: If ya don’t use it, ya lose it! CARs are Controlled Articular Rotations and the goal is to take your joint through its fullest range of motion with control & without pain. Learn more about CARs with Functional Range Conditioning or Petra Fisher’s Joints for Life Program.
3. Strengthen tissues around the joint to support the joint. Tib raises, calf raises, around the worlds, reverse nordics, glute bridges, walking backward uphill, & riding a bike have all been helpful for me. Meet yourself where you’re at & progressively add load over time.
4. Prioritize rest + recovery and utilize your community! Rest gives our bodies time to recover, repair, and rejuvenate. Support from others — like a trusted doctor, physical therapist, massage therapist, body/energy worker, acupuncturist, yoga therapist — can be so helpful for both maintenance & recovery as well!
Is there anything that you would add to the list? Let me know in a comment! And if you found this helpful please like, save, and share