Most of you know I’ve had issues with my knees for a rather long time. I took one out when I was 21 in a skiing accident. I knew it would never be “normal”, but it’s served me well over the years. The last few years the other one has started to really bug me, mostly due to overutilization to compensate for the one needing surgeries and extra attention. I’ve done all the exercises and stretching over the years to control the pain and keep them healthy. This summer I found the one! The one exercise that has made the most difference! I add it to my warm up and I can get into a full, pain free squat in a few minutes. It’s the wall sit. So simple, so effective.
A little snippet from the linked article on how to perform: Perform a standard wall sit with a moderate bend at your knee. This will usually be around 30-60° as going any lower will usually create pain. Perform 5 repetitions of a 45-second hold. This hold should not create any trembling in your muscles (called a fasciculation). If so, it’s a sign the load is too high and you need to decrease the hold time or the depth of your wall sit.
If you are performing this with enough intensity, you should notice an immediate decrease in the amount of pain noted on your pain-provocation test (the single leg decline squat). If the wall sits are too easy, you can do two things to make it harder. First, you can hold on to a weight. Second, you can move from two feet to one. Ideally we want to push the intensity of these isometrics in order for them to be effective at decreasing pain.
If you love to learn the why behind things, I highly recommend reading the article. Give the exercise a shot if you suffer from a tendon issue in the knees. Not all knee pain is related to your tendons, so it it doesn’t provide you any relief, you may want to talk with one of your lovely PTs right here at CFSL.