US-based fitness trainer Nick Reiherzer has shared a workout video for people suffering from knee pain. Along with this he wrote on Instagram, “This routine literally saved my knees!” Nick said that after battling severe knee pain due to years of wear and tear, he lost his ability to play sports or exercise without significant pain. Until he started a 20-minute knee workout routine with seven exercises. Read this also Alia Bhatt’s yoga instructor shares simple knee pain-relieving exercises that anyone can do: Check them out
‘My knees feel better than they have in years’
In his caption, Nick wrote, “Three years ago, I was struggling with severe knee pain due to years of wear and tear. I was losing the ability to play my sports or exercise without any significant pain. Even daily activities like walking down or standing up from sitting were becoming an issue. Then a friend of mine pointed me towards @kneesovertoesguy and @atgexercise. I signed up for their online program and started their Zero program. After 12 weeks, my knees felt better than they had in years!”
He further added, “Now, here I am, three years later, playing my game without pain and continuing to rebuild my athleticism at the age of 40. And now I’m trying to help as many people as possible achieve the same results I am! So if you have knee pain, contact me! I might be able to help!”
The fitness trainer’s 20-minute knee-saving routine includes a combination of exercises that strengthen the muscles around the knee joint, improve flexibility and reduce pain. Remember to listen to your body and adjust the routine as needed to avoid any discomfort or pain in the knees.
watch and learn:
Here’s a description of Nick’s daily routine:
Walking backwards: 5 minutes
It’s a low-impact activity, making it a good choice for people with joint pain or recovering from injuries.
Tibialis Raise: 2 sets of 20 reps
Tibialis raises, also known as tibialis anterior raises, are a strengthening exercise that targets the tibialis anterior muscle in the lower leg.
Straight leg calf raises: 2 sets of 15 reps
Straight leg calf raises are a strengthening exercise that targets the gastrocnemius muscle in the calf.
Bent Knee Calf Raises: 2 sets of 15 reps
Bent knee shin raises are a strengthening exercise that targets the soleus muscle in the shin.
Reverse Step-Up: 2 sets of 15 reps
The reverse step-up is a strength training exercise that targets the muscles of the lower body, especially the quadriceps, hamstrings, glutes and calves.
ATG Split Squat: 5 sets of 5 reps
ATG (All-Time Great) The split squat is a variation of the traditional split squat exercise. This is a unilateral exercise that targets the quadriceps, hamstrings, glutes, and hip flexors.
ATG Squat: 5 sets of 5 reps
The ATG (Ass-to-Grass) squat is a type of squat that involves lowering the body until the thighs are parallel to the ground, or even lower, with the butt almost touching the ground.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
