This is a mini circuit to help prevent chronic and overuse injuries of the knee by helping to keep the muscles around the hip, pelvis, legs and core in balance. Begin by rolling the IT Band and outer thigh over the foam roller. Then complete the circuit as outlined. Finish with static stretches for the groin (e.g. Vsit), hip flexors (e.g. backbending lunge stretch), and outer hip (e.g. figure four stretch).
Please note that this is a program to help PREVENT knee pain. NOT a rehab program for one already experiencing pain. If you are currently experiencing significant discomfort in the knee joint, please see a Certified Health Care Professional such as an Athletic Therapist without delay! Your therapist will diagnose the painful condition and will combine manual treatment therapy with the appropriate exercise PRESCRIPTION to ensure the best care and speediest recovery for you!
Tina Simms-Verdone, Massage Therapist/Athletic Therapist 