Kneehab: Revolutionise Your Knee Health at Gym Nook UK
Welcome to Gym Nook UK, where we prioritise the health and longevity of your joints with innovative prehabilitation techniques. Today, we're diving into Kneehab—a comprehensive knee injury prehabilitation program inspired by the "Knees Over Toes Guy," Ben Patrick. Our knee-friendly gyms are equipped with slant boards, resistance bands, sleds, and kettlebells, making them perfect for integrating these essential exercises into your workout routine.
The Importance of Kneehab
Kneehab focuses on strengthening the muscles around your knee, particularly the vastus medialis oblique (VMO), to enhance stability, mobility, and overall knee health. The VMO plays a crucial role in patella tracking and knee alignment, preventing common issues like patellofemoral pain syndrome.
Step 1- Start with 'Knee-fective' Warm-Ups
Start your workout with a dynamic warm-up that activates and mobilises your knee-supporting muscles. Move through 3 exercises to warm up your knees effectively.
Warm Up Example
Perform 2-3 rounds of 12-20 reps:
A. Poliquin Step down
B. Wall Sit Calf Raise
C. Slant Board Squats
Benefits:
- Strengthens the VMO and quads.
- Improves knee stability and range of motion.
- Prepares the knees for load.
Step 2 -Include EMOMs (Every Minute on the Minute)
Incorporate these exercises into an EMOM routine for a time-efficient knee workout.
Exercise = Backward Sled Pull
1. Load the sled with moderate resistance (about half your body weight).
2. Attach a waist strap and walk backward, reaching each foot back and driving through to propel each step.
3. Perform for 20-30secs of the minute, rest 30-40 secs, repeat for 5-10 minutes.
Benefits
- Enhances blood flow to the knees without direct joint stress.
- Strengthens feet and quads.
Step 3 -Ramp up Intensity with Supersets
Speed up your session and increase intensity by combining two exercises. This pairing will add 'kneeded' leg stability to your training.
Exercise A2. RNT Split Squat (option to add weight)
Rest 15-30 seconds
Exercise A2. Single-Leg RDL
1. Attach a light band around the stall bars or rack and step into the band ensuring it is looped around your knee.
2. Perform the movement pushing your knees outward against the band and swap legs.
3. Immediately follow with single-leg RDLs, focusing on balance and hamstring strength.
4. Complete 3 sets of 10-12 reps each.
What Is Reactive Neuromuscular Training?
Reactive neuromuscular training (RNT) is a corrective strategy that has been successfully implemented into both training and rehabilitation programming for the improvement of movement patterning and quality.
Benefits:
- Corrects knee alignment and strengthens stabilisers.
-Re-activation of key stabilisers for foundational movement patterns
- Quickly and effectively improve dysfunctional and/or painful movement patterns
-Strengthens hamstrings individually.
- Improves balance and reduces injury risk.
Step 4 - Finish Strong with Pre-Fatigue and Post-Fatigue Sets
Use these Golden Era techniques to maximise muscle activation and endurance.
Pre-Fatigue: ATG Split Squat
1. Place one foot on the slant board and step the other foot back with knee off the floor.
2. Lower into a deep squat driving your knee over your toe .
3. Lower until your hamstring touches your calf, then return to the starting position.
3. Perform 3 sets of 12-20 reps per side.
Post-Fatigue: Physioball Hamstring Curl
1. Place your feet on the physioball and straighten your legs slowly until straight, using your elbows to balancenyourself if needed.
2. Return to the starting position using your hamstrings.
3. Complete 3 sets of 15-20 reps.
Benefits:
- ATG Split Squats activate the VMO and promote hip extension.
- Physioball Hamstring Curls enhance knee joint stability and hamstring strength.
Gym Nook UK- Your Knee-Friendly Gym Experience
At Gym Nook UK, we are committed to providing a knee-friendly environment where you can safely and effectively train. Our specialized equipment, combined with Kneehab principles, ensures you get the best support for your knee health.
By incorporating these exercises into your routine, you can build stronger, more resilient knees, reduce the risk of injuries, and improve your overall performance. Join us at Gym Nook and take the first step towards healthier, pain-free knees.
All of these videos are filmed and performed in Gym Nook, use them as a resource to structure your training, visualise and perform each exercise slowly and purposefully, ensuring maximum benefits and injury prevention. Happy training!
Email GymNookUK@gmail.com for a Knee Friendly training Plan!
About Gym Nook UK
Gym Nook UK
Established in 2017, Gym Nook UK provides private fitness sanctuaries in Bedfordshire, meticulously designed and equipped with essential training equipment to accommodate any training style. Members can book hourly time slots tailored to their preferences, enjoying the flexibility of paying by the hour for their sessions. With the added perk of complimentary espresso or protein shake and the option to invite friends at no extra cost, Gym Nook UK cultivates a supportive community where fitness aspirations are realised in a secluded and welcoming environment. Join us and elevate your fitness journey at Gym Nook UK.