Amid the myriad of supplements gracing our shelves, one unassuming nutrient might just hold the key to enhanced health and longevity: Vitamin D3. Dubbed the ‘sunshine vitamin’, its influence extends far beyond bone health, reaching into the realms of immune support and muscle recovery.

Elevating Health with Vitamin D3: Insights from Dr. Rhonda Patrick

In a recent episode of the Found My Fitness podcast, Dr. Rhonda Patrick brought to light the significant, yet often overlooked, benefits of Vitamin D3. This essential nutrient, which many miss out on due to indoor lifestyles and inadequate sunlight exposure, is critical for maintaining strong bones, robust immunity, and efficient muscle function. The global prevalence of Vitamin D deficiency presents a health challenge with far-reaching consequences.

The Optimal Dose for Maximum Benefit

Dr. Patrick’s insights extend into the realm of Vitamin D3 dosage, an area where precision can yield remarkable health dividends. She elucidates that an increase of as little as 1000 IUs can enhance serum levels by approximately 5 to 10 ng/mL. For individuals experiencing suboptimal levels, she suggests a daily supplement of 4000 to 5000 IUs to achieve a healthier range of 50-60 ng/mL. Such adjustments could significantly boost one’s physical capabilities and fortify the immune system.

Next Level Physio’s Holistic Approach

At Next Level Physio, we believe in a holistic approach to patient care. For our active patients and community members striving for peak performance, understanding and integrating Vitamin D3 into daily health practices can be transformative.

Tailoring Your Vitamin D3 Intake

Yet, the journey to optimal Vitamin D3 levels is personal. It’s not about following a universal guideline but rather about tailoring the dosage to your individual needs, ensuring that supplementation is both safe and effective.

Embracing Vitamin D3 supplementation could be your stride towards not just a healthier life but a more vibrant, active one. With the expertise of our expert team and guidance based on the latest research, you can unlock the full potential of this vital nutrient.

Ready to elevate your health with Vitamin D3? Schedule your personalized health assessment at Next Level Physio and begin your journey to optimal wellness today.

The post Boost Your Healthspan with the ‘Sunshine Vitamin’: Why D3 is Essential appeared first on Next Level Physio.

Don’t worry you’re not alone!

Shin splints are caused by several different reasons but the common denominator is that they get in the way of what you love!

Our team’s number 1 priority is to get you back at your best as quickly as possible!

That’s why this blog contains 3 proven methods for relieving your shin splints with little to no effort.

Shin Splints: The Cause & Effect

Shin splints, also known as medial tibial stress syndrome (MTSS), is a painful condition caused by overuse of the lower leg muscles.

Generally, it occurs after exercising too hard or for too long, without giving your body enough time to recover.

It can also be caused by running on hard surfaces such as pavement or concrete, wearing ill-fitting shoes, having flat feet or high arches, and poor posture during exercise.

Symptoms include pain in either one or both legs along the front and sides of the shinbone with tenderness to touch.

Additional signs include swelling in the lower legs, difficulty pressing on the affected area, or general discomfort when walking or running.

Method 1 – Reduce Your Mileage and Intensity Temporarily

We know a lot of you have heard this one before, but hang on, don’t switch off just yet!

Resting for a limited time, only to go straight back to running, will as I’m sure you’ve experienced only temporarily fix the issue.

However, to cut the strain on your shins and promote a faster recovery, it’s important to take a step back from running for at least 48 hours.

This brief pause allows your shins to recuperate and regain strength. 

We know you hate sitting at home, staring at the ceiling, but how about swapping out the activity for something less physically demanding as you heal.

Swimming, cycling, or yoga are great ways to maintain your fitness level while giving your shins the rest they need.

Remember, taking a short break now will benefit you long-term!

Method 2 – Wear Supportive Shoes

It may seem obvious, but it is amazing how many runners don’t invest in appropriate footwear.

You wouldn’t take a road trip in a pick-up with the exhaust hanging off! So why run in the wrong shoes?

Wearing well-fitting shoes that provide adequate arch support and cushioning will help protect your feet while running.

High-quality athletic shoes provide essential features such as shock absorption, stability, and motion control. This reduces the strain on your muscles, and ligaments, ultimately preventing foot and knee pain.

When selecting the right shoes, consider factors such as your foot shape, arch type, and any existing foot conditions.

If you aren’t sure what type of footwear is right for you, our team can help give you guidance and also help you identify other ways to fix your shin splints and get back to pain free running.  

To find out more, arrange a free consultation now. 

Investing in supportive, running-specific footwear and replacing them when needed can significantly improve foot health and prevent pain.

Method 3 – Strengthen Your Core

You may be thinking “My core? How will that help my shins?”.

Let me explain…

A strong core is essential for runners, as it helps support your entire body and reduces the strain on your lower legs.

A robust core maintains correct alignment and balance throughout your body. Enabling you to transfer the force from your upper body to your lower body during a run.

To effectively strengthen your core, consider including a variety of exercises that target different muscle groups, including the abdominals, obliques, and lower back.

Some examples of core exercises include; Planks, Sit-ups & Leg lifts.

Incorporate these core-strengthening exercises into your workout 3-4 times per week, gradually increasing the intensity and duration as your strength improves.

Persistent Shin Splints

Have you tried these methods but you’re still in agonising pain with shin splints?

You MUST contact a physical therapist right away!

By contacting a physical therapist, you can get the treatment and relief you need to feel comfortable while running.

At Next Level Physical Therapy we have four clinics in the area (Cary, Montclair, Morrisville, and Woodcliff Lake), for a limited time we are offering a Free Lower Body Consultation.

This one-on-one consultation with a skilled physical therapist will offer you personalized advice on how to run more, run further, and run faster.

Arrange Your Free Lower Body Consultation.

Act fast, as we only have a limited number of appointments available.

Contact us at 201-746-9966 to arrange your Free Lower Body Consultation today.

Want More Free Professional Advice To Live An Active Life Pain-Free?

Read our blog – 3 Reasons Why You’re Still Having Knee Pain and Can’t Run, Bike, Or Squat!

Read our blog – What’s Overstriding, and Why Can This Be A Problem For Runners? 

Follow us on our social media – Facebook, Instagram, YouTube

The post How to Get Rid of Shin Splints – 3 Proven Methods For Fast Relief appeared first on Next Level Physio.

Do you struggle to walk the 18-hole rounds and what was once a way for you to socialize, unwind and have fun with your golfing buddies is becoming a source of your aches and pains?

Have you had nasty, sharp shoulder pain when you driving off the tee lately?

Golfers visit our clinics regularly, and these are problems we help people with all the time.

But if you are starting to notice that you’re too stiff and immobile to play as well as you used to, or you get pain during a round, here is a cautionary tale…

Golfers Who Get Help

A lot of golfers recognize something isn’t right, and seek the experts at our clinic.

Shortly after, their pain goes away, mobility improves, and they can play golf as often as they like.

Many even improve their game too!

With a variety of treatment options such as shockwave therapy, hands on rehabilitation and much more, this is absolutely possible without having to mask the pain with pills, or risk injections and surgery.

The Golfers Who Do Not Get Help

But a smaller portion of golfers with these problems, do not get help.

So what happens to them?

It starts off as a minor inconvenience.

A little stiffness in the lower back when they pick up the ball.

A little soreness in their knee as they walk the course.

A little pain in their elbow the next few days after a round of golf.

It’s manageable (although annoying).

“It’s not too bad, I can handle it.” they say to themselves.

But over time, it becomes more severe, and more frequent until they can’t play as often as they like…

They drop that mid-week round of golf or stop going to the driving range on the weeks that they play a round with their friends…

“Maybe I just need to rest up a little, and it’ll get better.” they say to themselves.

And over the next few months, the problem doesn’t seem so bad.

So it’s fixed?

Not quite.

Because another few months pass, and the pain is back, the tightness is back, and the discomfort is back.

And now it’s not just confined to the golf course.

Their shoulders start to hurt when they load the groceries into the car, or play catch with their grandkids.

Their back starts to hurt on a daily basis, and means they are wake up exhausted after terrible sleep every night.

“I’ll go to the doctor, take these pills and rest a little more.” they say to themselves.

And you probably know how this goes…

The doctor says “take these pills, and rest” – even though you’ve already done that.

You don’t know what to do.

You’re lost, confused, and missing the happiness that playing a round of golf gives you.

Because now you only play golf once a month, when you used to play 2-3 times every week.

And you’re suffering in the other areas of your life too as you’ve become weaker, more injury prone and just feel awful!

“Maybe my golfing days are behind me, I just can’t take it any more.” they say to themselves.

But this is NOT true.

And our patients are proof of this.

We have patients who are well into their retirement, playing golf multiple times per week, and not dealing with pain, stiffness and injuries.

How?

They came to the experts at our clinics.

So if any of this cautionary tale sounds familiar, we can help – whatever stage of the story you are in!

If it’s just a little niggling ache as you reach the final few holes.

Or a constant pain that’s with your from the first hole, we can help.

Get Back To Pain-Free Golf And Play Multiple Times Every Week!

We have four clinics in the area (Cary, Montclair, Morrisville, and Woodcliff Lake), and demand is extremely high right now, however, we do offer a limited number of appointments for Free Golf Movement Screenings.

This appointment is 1-1 with an expert physical therapist, who will listen to your story, and then provide you with personalized advice to get you playing more golf, driving further off the tee, and reducing your handicap!

Arrange Your Free Golf Movement Screening.

Click the link above, or contact us on 201-746-9966 to arrange your Free Golf Movement Screening today.

Want More Free Expert Advice So You Can Enjoy An Active Life Without Pain?

Read our blog – 4 Of The Best Golf Stretches To Reduce Pain, Stiffness, And Tight Muscles

Read our blog – 3 Reasons Why You’re Still Having Knee Pain And Can’t Run, Bike, Or Squat!

Follow us on our social media – Facebook, Instagram, YouTube

The post A Warning To Golfers Struggling With Mobility And Pain appeared first on Next Level Physio.

Maybe you’re back to CrossFit, or baseball, or trying to build up your running distance again.

But whatever your passion, you notice that you’re a lot stiffer, a lot slower, and today, you’re in a lot of pain!

This is a really important moment because what can happen is that people say…

“I must be getting old, and I can’t do [insert sport or hobby] as I used to.”

And they give up on the thing they love.

Please do NOT do this!

People stop going to the gym and miss out on that feeling of heart-pounding, heavy breathing, and pride after they’ve got through a tough workout.

Or they only play golf once a week or cut down to 9-hole rounds rather than the full 18-holes to try and avoid their back pain.

Maybe they stop playing basketball altogether because their knees just get too sore, and they struggle to move for days after a game.

These are all very real choices people make which massively impact their lives.

Because sports and exercises aren’t just hobbies.

For some, it’s their way to destress from a high-pressure work day.

For others, it’s their “me time” when they get to recharge away from their family life.

For others, it’s their chance to socialize with team mates, and enjoy some competition.

Whatever the reason you love your sport or exercise, don’t fall for the trap of thinking you’re getting too old, have too many past injuries, or you simply can’t play as much as you used to.

Because it’s not true!

We have worked with thousands of people who love to keep active but hit a wall because of aches and pains.

Knee pain, hip pain, shoulder pain, neck pain, back pain…

You name it – we’ve seen it all.

And our expert team has helped people just like you get back to sports and exercise when they thought they were getting too old, or that they’d have to compromise and do less than they want to.

How?

There are many treatment options available at our clinics (Cary, Montclair, Morrisville, Woodcliff), and we focus on natural, proven ways to end your injuries, stiffness, and pain, while improving your performance.

So if you aren’t ready to throw in the towel just yet, and you want to enjoy your sports and exercise this year, see the experts at Next Level Physio.

To help you get started, we offer Free Discovery Visits where you can speak to an expert, get your questions answered, and discover the best options available to you.

It’s 100% free, and people love that they can discover what options are available, and feel empowered to make their own choice about their health.

You can also speak to our team over the phone at 201-746-9966 – we would love to get you faster, stronger, and playing better than you ever have before!

Relieve Aches And Pains Right Now

If you are stiff, and aching after a workout, it might be tempting to think rest is the solution.

After all, we are all told when we are younger to go to sleep and it’ll be fine by the morning, or we are told to rest after a visit to the doctor.

But actually, movement can actually help to reduce soreness after a workout and help you recover faster.

So, try to keep moving and going about your normal day even if you’re feeling a little stiff and uncomfortable.

Aim to move every 30 minutes and this should help.

If your pain is too severe to move, speak to our team immediately as you may have a more sinister injury that needs treating.

More Resources For Enjoy Your Sports And Exercise Pain-Free

Read our blog – 3 Reasons Why You’re Still Having Knee Pain And Can’t Run, Bike, Or Squat!

Read our blog – March Into Fitness

Follow us on our social media – Facebook, Instagram, YouTube

The post Don’t Give Up If You’re Aching After Your First Game, Or After Getting Back Into The Gym appeared first on Next Level Physio.

If this sounds like you, then you need an assessment with Next Level Physio’s latest technology, a 3D running analysis by runDNA. Whether you’re returning from an injury or aiming for your next PR, 3D running gait analysis is perfect for beginners, experienced runners, and everyone in-between.

Running analyses aren’t new, and they have been done in 2D for several years. However, the use of 3D technology has completely changed the quality and usefulness of running gait analyses and includes sophisticated technology to help you reach your performance goals.

Still not convinced? Let’s ask the experts at Next Level Physio to go through the most commonly-asked questions when it comes to 3D running analyses.

Download & Read the Full Expert Analysis by Team Next Level Physio

The post 5 Reasons To Get a 3D Running Gait Analysis appeared first on Next Level Physio.

The post Fitness, Rehab, and Recovery for Older Athletes (AUDIO) appeared first on Next Level Physio.

Sleep and Muscle Recovery

What Is The Relationship Between Sleep And Muscle Recovery?

There is plenty of research to show that sleep promotes athletic performance, enabling players to put forth a maximum effort and bounce back in time for the next game. This is most pronounced among teenage athletes; for example, one study shows that teen athletes who get less than eight hours of sleep at night are almost twice as likely to be injured as those who get eight hours plus. Another study of collegiate tennis players shows that getting 10 or more hours of sleep each night can improve speed, hitting accuracy, and beyond.

What makes sleep such an important component in athletic recovery? Physical therapist and owner of Next Level Physio, Jerry Yoo, explains that “When we sleep, hormones like HGH and testosterone (in males AND females) are secreted by the pituitary gland to promote muscle recovery.  When our sleep is interrupted, especially non-REM sleep, we shunt the optimized benefit from sleep.”

These hormones regulate tissue regeneration within the body. Additionally, sleep decreases the amount of oxygen the body needs to function at a peak level, which is invaluable for athletes who are straining to catch a breath. And, sleep allows the body to digest food with less energy expenditure, which means the body can channel that energy to building proteins and transporting the fatty acids needed for muscle recovery.

One of the ironies here is that sleep is necessary for bolstering athletic performance, and yet an increased training load can also make it more difficult for athletes to sleep. In other words, athletes who try to step up their training regimens may find that they are sleeping less, during a time when their body really requires additional hours of rest. One explanation is that, as athletes try to increase their workloads, their body releases stress hormones to try to cope with the additional strain. These stress hormones can have the side effect of restlessness and insomnia.

What Are Ways To Promote Muscle Recovery Before Bed?

We spoke with multiple experts in the training and exercise field to get their tips for maximizing muscle growth and recovery while we sleep.

Joseph Rayner, a physical therapist at Medicine in Motion, stresses the important of refueling at the end of the day, especially after an injury. He says “For nutrition intake, you will be needing to consume more energy than prior to the injury to meet your body’s energy needs (~1.4x more energy). For example, if it is a muscular injury, higher amounts of protein, fats, and carbohydrates may be necessary, if it’s a bone injury, higher amounts of calcium, vitamin D, and iron may be necessary.”

Strength and conditioning coach James de Lacey adds “Drinking a casein protein shake before bed is a great way to potentially improve muscle protein synthesis while you sleep as casein is a slow-release protein. Another tip that has worked for me is performing a short, relaxing yoga session before bed. The breathing and stretching helps bring you into the parasympathetic nervous system responsible for rest.”

Samantha Watson is a Functional Movement Specialist at Start Rowing who agrees with importance of stretching before bed. She explains “Static stretching before bed is essential for promoting muscle recovery! Overnight your muscle tissues will begin to heal themselves and shorten during the process. By stretching out before bed you allow your muscles to stay loose and long. As an added bonus, this will also help alleviate muscle stiffness when you wake up.”

Sleep And Injury Prevention

How Does Quality Sleep Help Prevent Injuries?

There are a number of ways in which sleep can help prevent athletic injury. For one, the more sleep you get, the more time your body has to secrete those all-important growth hormones, which repair and strengthen your muscles, tendons, and ligaments following a grueling game or training session. In this way, sleep is one of the best safeguards there is for overuse injuries.

Additionally, sleep can have positive mental effects. For example, sleep helps improve response times, which is vital for athletes to adjust on the fly and ensure they are staying out of harm’s way. Improved reaction time is another crucial safeguard against injuries on the court or on the field.

Finally, note that sleep can improve the immune system, making athletes less liable to get sick when exposed to germs or viruses. Fitness trainer Caitlin Sacasas notes that sleep deprivation “can also cause our body to be in a more stressed and inflamed state, also increasing the risk of injury and reducing our muscle recovery potential.”

And for athletes who do catch something, sleep is the best way to make certain the immune system is working hard to promote a speedy recovery.

Why Are Younger Athletes More At Risk?

It’s worth noting that sleep is vital for athletes at any age, but it’s especially crucial for adolescent and college-aged athletes as they seek to minimize their risk of injury. Part of this is simply that student athletes already experience a lot of strain as they seek to balance studying, training, socialization, work, and so on.

There is also scientific research showing that sleep deprivation is linked with injury in adolescent athletes. A big part of this has to do with the fact that adolescent athletes do not yet have fully-developed bodies; more than adults, teen and college-age athletes need those growth hormones to build their muscle and tissue, particularly when their existing tissue is being put through the wringer during games and at practice. Sufficient sleep is imperative for keeping developing bodies strong.

How To Sleep While Recovering From Injuries

Even athletes who do get sufficient sleep may still experience accidents and injuries, including common issues like back pain or stiff necks. When dealing with an injury, sleep becomes even more critical, as it can expedite the body’s healing processes and lead to a quick and complete recovery.

According to Samantha Watson, a Functional Movement Specialist at Start Rowing, “getting a good night’s sleep whilst recovering from an injury can help you maintain muscle mass, or at the very least, reduce the amount of muscle lost during your recovery period“.

Here are a few basic tips on sleeping well while dealing with common sports injuries.

Neck and Shoulder Pain

For athletes who are afflicted with pain or stiffness of the neck and shoulder, the right sleep posture is crucial. Avoid sleeping on the stomach, which can put undue strain on the neck and also potentially lead to a misaligned spine. If you have an injured shoulder, you may want to consider using a pillow to avoid rolling over onto that injured shoulder. Also keep in mind that sleeping on a slightly firmer mattress may help alleviate these sensitive pressure points.

Knee Pain

Knee pain is also common among athletes. One way to guarantee a comfortable night’s rest is to sleep on your side and place a small pillow between the knees; this can help alleviate pressure. Note that you can manage inflammation with either a hot pad or an ice pack as well. Try these remedies just before bed, or even during the night.

Back Pain

What about athletes who are struggling with a bad back? For starters, it’s actually best to sleep on the back. This may seem counterintuitive, but sleeping on the back helps provide an even distribution of body weight, whereas sleeping on the stomach or side may lead to too much weight and pressure on sensitive areas. Also try putting a pillow under the knees to promote healthy spinal alignment.

Concussions

If you believe you have had a concussion, the first step is always to consult with a doctor. After doing this, make sure to avoid any bright or blue light during the night; these may disrupt your circadian rhythms and prevent you from getting rest. Keep the bedroom dark and cool. And if you need extra help falling to sleep, try some meditation or other relaxing activities before climbing into bed (such as a warm bath, soothing music, or curling up with a good book).

Last Word From Mattress Clarity

When you play a sport or spend a lot of time at the gym, injuries can happen. The good news is that there are some simple ways to minimize your risk. First and foremost: Ensure you’re giving your body the rest time that it needs.

Originally Posted: Mattress Clarity

The post How Sleep Impacts Muscle Recovery and Injury Prevention appeared first on Next Level Physio.

Growing up, I always heard my parents complaining about their bad knees and I always thought “it can’t be that bad!”. Oh boy, how wrong I was.

There are a lot of leg exercises that can hurt your knees. (and understandably so, you probably don’t want to do them.)

So, I reached out to a ton of experts in the fitness industry (trainers, doctors of physical therapy, etc) and asked them for some of the best quad exercises for bad knees.

Here are 10 Quad Exercises for Bad Knees, I hope this helps!

First Rule: ALWAYS WARM UP!

I had to toss this in before we get to our list of 10 quad exercises for bad knees.

You need to ALWAYS WARM UP when doing this.

Trust me, I am a guy that HATES warming up in the gym. In fact, I personally never warm up before a work out.

But, when it comes to anything like trying to rehabilitate your knee pain or anything like that- even I warm up.

You see, these tendons/ligaments/whatever you have damaged are already in a weak spot and you’re at a higher risk for injury.

Doing some slight warm-ups can seriously reduce your risk of reinjuring what is broken, and improve your recovery.

Even a few minutes of walking or a few minutes of stretching can go a long way.

TRX Assisted Squats / Bench Squats (Best for Weightbearing Knee Pain)

Knee Pain is very difficult to figure out, and there can be different types of pain. So, what happens if your pain happens whenever you put weight on your knees?

Dr. of Physical Therapy Jerry Yoo, who works with cross-fitters and the sports & orthopedic active population said this:

Generally, if there’s pain during weight-bearing activities, then a TRX assisted chair or bench squat is a great exercise to strengthen the quads with less stress on the knees.

What’s great about this type of assisted squat is that a TRX can be done at home using a very simple door mount to set up.

The goal is to work in a pain-free range of motion, using your arms to assist the movement as needed as you sit on a chair or a bench, then slowly increase the range of movement as tolerated.

The more you can tolerate, the less assistance you need from your arms.”

This is one of the best quad exercises for bad knees out there. Plus, you can do this straight from home. Here’s a video of it in action!

Reverse Nordic Curls (Incredible for your knees!)

The reverse nordic curl is a very unique exercise that isn’t too commonly well known. However, it is one of the best quad exercises for bad knees out there.

In fact, according to Innersport, ‘Nordic hamstring curls only strengthen across the knee joint, as the hip is held in a fixed position”.

Joseph Rayner IV, a certified physical therapist said, “The reverse nordic curl is a great accessory eccentric exercise to use to maximize strength and hypertrophy of your quads, as well as to decrease the risk of quad strains.”

So, how is it performed?

Rayner says, “Start in a tall kneeling position, and ideally place a soft surface under your knees like a pillow or foam pad.

With the top of your feet on the ground, or bottom of toes on the ground, keep your core tight and trunk straight.

Perform the exercise by leaning backwards as far as you can, then push your shins into the ground to return to the starting position and repeat.

If this version is too challenging, you can also modify this exercise by using a towel or heavy resistance band that is tied up against a vertical surface, and pull yourself up with the assistance of your upper body.

The reverse nordic curls are one of the best quad exercises for bad knees. I think you’ll get a lot out of them!

Terminal Knee Extensions

Terminal Knee Extensions are pretty easy to do and are also one of the best quad exercises for bad knees.

Jeff Parke, the owner of Top Fitness Magazine said:

“If you have bad knees, you’ll want to start with strengthening exercises for your quads.

To do terminal knee extensions, you’ll need a band that’s in good shape (it won’t break) and a stationary object.

Attach the band to the stationary object and place it around the top of your calf muscle and below your knee joint.

You will alternate flexing the knee forward and extending the knee backward against the resistance band.

You want to squeeze your quad and try to straighten your knee. Keep the focus on your muscle and not your joints. This is going to be true for any strengthening exercise you do.”

Here’s a video of it:

Terminal knee extensions are one of the easiest and simplest ways to build your quads while avoiding the knee pain.

Nick Salinas said, “In my professional opinion, one of the best and most commonly incorrectly performed exercises for the quadriceps is the straight leg raise.

In this exercise, the athlete engages the inner thigh quad muscle (the VMO to rectus femoris), engages the deep core muscle (TA), and lifts the leg against gravity to approximately 30-40 degrees.

The most challenging aspect of this exercise is not using everything else.

Be sure not to flex the toes back towards the nose, do not push down with the opposite leg, do not allow the pelvis to tip or rotate, and do not hold your breath as you engage the muscle and lift the leg up.”

Here’s a video of it being demonstrated:

This truly is one of the best quad exercises for bad knees.

Just make sure you’re doing it right, as Dr.Salinas said earlier, it’s performed incorrectly often- and this can lead to more bad than good.

Short Arcs

Short Arcs are a lesser known, but extremely effective way to grow your quadricep muscles with very little pain.

In fact, most people that experience a severe leg injury will end up getting prescribed short arcs as they are so effective. They truly are one of the best quad exercises for bad knees.

According to Kieran Knight, the fitness trainer and writer behind fitnesshomehq.com. “I believe that the best quad exercises for bad knees are Short Arcs. 

When you stretch and flex your knees, the quads assist in controlling the speed of movement. Short arcs are quad strengthening exercises for bad knees that don’t require much knee movement.”

With this reduced knee movement, you will thankfully be able to experience less pain.

But, how do you do short arcs? This is what Knight said:

“Lie flat on your back or sit upon a flat surface, such as a bed, with your leg horizontal.

Place a folded towel under your knee and clench your thigh muscles while pulling your toes towards you.

Lift your foot off the bed slowly until your knee is straight. Hold for 3-5 seconds before lowering slowly. 10 to 20 times a day, repeat the movement. Reverse the process on your left leg.”

Here’s a video showing you how to perform a Short Arc:

Wall Squats

Wall squats are actually one of the best quad exercises for bad knees, which was honestly surprising to me when I first read it.

You’d think that squatting just isn’t the best idea, but because the wall is supporting you, it actually takes a ton of tension off of your knees while still allowing you to grow your quadriceps.

But, how do we do a wall squat safely and effectively?

Here’s what certified personal trainer Tyler Read, CEO of Pt Pioneer said,

“Keep your feet on the floor and stand with your back against a wall.

Your feet should be shoulder-width apart. Start by pushing your hips backward before lowering them toward the floor to avoid the knee’s premature forward movement.

Maintain contact with the wall against your head, thoracic spine, and sacrum. Then start slowly bending your knees.

Hold the squat for 5-7 seconds without bending too deeply.

If you feel discomfort in your knees, adjust your position.”

Isometric Quad Holds

Isometric quad holds are a relatively simple exercise, plus, there is virtually no chance you’d feel heavy knee pain when doing this. This is probably the safest exercise to start with on this list.

Even though it’s a simple exercise, it is still one of the best quad exercises for bad knees.

Sometimes when you have this knee pain, it may be best to start off small.

Here’s what Phung D. Tran, an ACSM certified exercise physiologist who is the founder of Be Active is Easy said:

“If you have bad knees, you should have more isometric exercises to ensure safety and maximize gains.”

And she’s exactly right. There’s no point in risking severe injury, just start small and work your way up.

So, how do we do isometric quad holds? Here’s what Phung Tran said:

“To start, lie face-up on a hard surface. Relax and put your hands down on both sides. Breathe in and lift your head and legs up, just a little bit.

Your eyes should be able to look at your feet and your feet are around 5 inches off the ground. Hold this position for at least 30 seconds.

Then relax and lower your feet and head. Repeat for as many times as you are able to.”

Here’s a video demonstrating this:

Sit to Stand with Resistance Bands

Dr.Eni Kadar, a doctor of Physical Therapy said, “When I see patients with bad knees, there are two quad-specific exercises I like to start with.

Of course, everybody is different and every knee is different. Some people may need more hip strength or more muscle stretching, but as a starting point, these two exercises are my go-to’s: Standing Knee Extensions and Sit to Stands”

Dr.Kadar recommends the Standing Knee Extension as one of the best quad exercises for bad knees, but we covered that earlier.

Eccentric Step Downs

Eccentric step downs are incredibly simple to perform and are actually one of the best quad exercises for bad knees.

I’m a big fan of simple exercises. I don’t like complicating my recovery. I remember when my ACL had gotten damaged a few years ago, the pain is so immense sometimes that you can’t really think. There’s no point in complicating things.

Thankfully, this is a pretty simple one to do.

Dr. Michelle Botsford, a physical therapist said,

“Eccentric Step Downs Eccentric step-downs are a fantastic exercise to build both quad strength and control in people with knee pain.

Equally appealing is the functionality of this exercise. You’re building up strength and control in a specific movement that many of us do every day- going down the stairs!

To perform the eccentric step down you will want to stand at the edge of a small-medium size step so one of your legs is hanging off the side.

You will begin to slowly lower the hanging leg toward the floor by bending the knee of the leg you’re standing on. You will just barely tap your heel on the ground, and then return to starting position.

This exercise trains your quads to be increasingly active during daily movements to limit the amount of stress being placed on the joint itself. It’s protective, effective, and functional!”

Here’s a video demonstrating it:

The Spanish Squat

Okay, squatting may be the LAST thing you want to do on this list. But I promise you, the spanish squat is much different, and you may find yourself actually enjoying it.

According to Coach Chris Cooper, “The benefit of this exercise is that it allows your lower leg to stay vertical as you sit into the squat. This decreases the stress on your knees. Relying on the band, you can sit back more, loading the quads more and stressing the knees less.”

And the exercise can be pretty simple, as Cooper went on to say, “For the Spanish squat, you need a band, a pole or bar to attach it to, and yourself”.

Here’s a video of it being demonstrated.

Conclusion of 10 Best Quad Exercises for Bad Knees

Hopefully this list of the 10 best quad exercises for bad knees helps you out!

If you have a movement that you like or you recommend, tell me in the comments below and I will add it to this article!

Good luck, and I hope your pain goes away.

Originally Posted on: Vekhayn

The post 10 Best Quad Exercises For Bad Knees (From experts!) appeared first on Next Level Physio.