Dani Robson

Over the years I have watched numerous clients work through meniscal and ligamentous tears in their knees. The rehab process can be arduous but the steps back to health are also quite rewarding once you have a plan in place. Once the client becomes comfortable with lateral movement and changing direction with force we know we are well on our way to recovery.

The knee is a hinge joint and therefore only moves along one axis (flexion and extension). If forces are applied torsionally or laterally it is put at a heightened risk for injury. The other major factor associated with knee injuries is the alignment of the knee. Studies have shown that females are more susceptible to ACL tears due to the valgus position of the knee (knee falling inward) but it is not uncommon to see many people with improper alignment. If the alignment between the hip, knee and ankle are not operating well then you have an increased risk of injury.

Below are a few of my favourite exercises to keep your knees feeling healthy and in good alignment. If you are currently returning back from an injury check with your health care provider before starting these exercises.

Knee Health Exercises
1. Step Ups
2. Single Legged Split Squat
3. Banded Side Steps
4.Single Legged Hops- Forward
5. Single Legged Hops – Lateral
6. Hamstring Curl

Do you find yourself reaching for junk food, scrolling through Instagram or watching too much TV? If so, these are all automatic habits that you have created with consistent work.

Habits are developed through consistency and craving a reward. We often find ourselves wishing that we could create these positive habits but we often fall back to the automatic ones we have developed.

All habits consist of a CUE, a ROUTINE and a REWARD.
How do you change a habit? You change the routine.
How do develop a habit? You start to crave the reward.

If you want to exercise more the reward could be a sense of accomplishment, the feeling afterwards (endorphins) or the resulting physical change in your body. A number of studies have shown that the cue (ex/lacing up shoes after breakfast) and the reward (ex/feeling good with an endorphin rush) aren’t enough to maintain a habit. When your brain starts to expect and crave the reward then it becomes automatic. Our brains want to satisfy the craving so we must find a reward that helps create that craving.

The trick is to find a the reward that helps you create a habit that will last a lifetime and keep you healthy in body and mind.

Posture is a common precursor to nagging and ongoing injuries seen often as a result of daily activities. Commuting to work, sitting at a desk and even just walking without the proper engagement of muscles and relaxation of others.

Here are a few tips to keep your posture in check:

• Keep your head lifted as if a string is pulling upwards from the top of your head
• Tuck your chin so your ears are in line with your shoulders
• If seated, adjust your seat height or screen height so your eyes look at the middle of the screen
• Keep your chest proud and shoulder blades relaxed (down and back as if you are “tucking them in to your back pockets”)
• Allow your spine to be relax in its natural curvature with the lumbar (lower) portion of your spine curved so you sit evenly on your seat
• Engage your core by pulling your belly button in and then up
• Press evenly into the ground with both feet
• Breathe deeply through your ribcage, stomach and lungs

Once the bike season starts, it can become difficult to find the motivation to complete the indoor tasks to keep the body balanced. Find time for these key stretches and exercises to keep the body moving efficiently on the bike with less aches and improved performance.

1. Hamstring Strength – Lie on your back with legs extended on the ball, lift your hips so you are a “plank” from head to toes, pull your feet in towards your buttocks while keeping your hips lifted, then return to the starting position with legs extended. You can use your arms for stability. Perform 10 reps.
2. Glute Strength – Place a band around your legs above your knees, keep your toes and hips facing forward while you make small steps laterally keeping tension through the band with an upright posture or “athletic position”. Perform 10 steps per side. Increase difficulty with varied band stiffness.
3. Hip Flexor Stretch – Kneel on the ground with one knee and make a 90 degree position with the other knee with foot on the floor, keep your posture upright, shift your pelvis forward (shift weight forward) until you feel a good stretch through the front of the leg kneeling on the ground. Hold for 60 seconds per side.
4. Quad Stretch – Standing upright, kick one foot towards your buttocks and grab with your hand, maintain good posture while you stand on one foot and feel a stretch through the front of your leg. Hold for 60 seconds per side.
5. Chest Opening – Lie on a foam roller lengthwise (head to tail bone on the foam roller) with your knees bents and feet on the floor, outstretch your arms towards the ground at 90 degrees to your body and relax and let gravity open your chest. Your hands should be on the floor and you can move your arm position slightly to find the best stretch for your pecs. Hold for 60 seconds. This is a good stretch to focus on deep breathing and relaxation.
6. Knees to Chest Stretch – Lie on your back and bring both your knees toward your chest, pull with your arms and relax through your back with your spine pressing into the ground. Hold for 60 seconds. You can also adjust this stretch by alternating with one knee to chest.

Please note that these 6 exercises are recommendations for the main areas of weakness that are typically seen but these areas of weakness may be different for you. Ideally perform this circuit 3 times after each ride or 2-3 times a week. See visual representation of exercises below.