Article Contents
- 1. The massive no-no?
- 2. Understanding the kinetic chain
- 3. Ankles
- 3.1. Ankle mobilization drill
- 3.2. Isometric lunge with lively eversion and inversion
- 3.3. Calf increase sequence
- 4. Knees
- 4.1. Goblet squat
- 4.2. Lateral lunges
- 4.3. Eccentric hamstring slides
- 5. Hips
- 5.1. Hip CARs
- 5.2. Clamshells
- 5.3. Hip lifts
- 6. Conclusion
Be aware: This text is barely accessible to Bowling This Month subscribers.
Over the previous 10 years of offering recommendation and coaching applications to the bowling group, I’d say that the commonest questions I get are about knee ache. I don’t suppose there are any bowlers who query the pressure that bowling can place on the knees—or, extra particularly, the knee of the slide leg.
On this article, I need to cowl some strengthening workouts that may be carried out to maintain the knees wholesome. The knee is a joint and never a muscle, so once I discuss strengthening the knee, what I’m actually speaking about is strengthening the muscular tissues across the knee that join by tendons and ligaments to the joint to maintain it transferring effectively.
The knee joint is a synovial joint the place three bones are related: the tibia, the patella (knee cap), and the femur. The patella sits in a groove the place the tendons and ligaments from surrounding muscular tissues act on it to maneuver easily because the leg flexes and extends. The construction of the knee turns into compromised when the tendons and ligaments don’t present sufficient power and help to maintain the knee hinging by means of extension and flexion with out ache.
The massive no-no?
There’s one large delusion I must debunk right here earlier than I proceed. The parable is that this: you probably have knee ache or points, it’s worthwhile to keep away from workouts like squats. One of many worst cycles to be caught in is having ache in a joint or muscle and thus avoiding motion or workouts that contain it. This continues to compound the difficulty somewhat than resolve it.
Any educated physiotherapist goes to inform you that the world of ache is most typically the world that wants probably the most strengthening workouts and motion remedy. Nonetheless, many individuals keep away from it out of concern of creating the ache worse, which is a pure human response.
This results in beliefs similar to, “I’ve knee issues, so I can’t squat,” when squatting (with cautious consideration to type and …
