Below are some ideas on exercises for those with knee pain (red light), those that have a niggle pain in their knees (orange light), and even for those that might want to improve their strength around their knees (green light).
Green Light - No Knee Pain
10 Reps | 30-60 Second Rest
(2- 3 Sets)
Remember to :
- Reach and tap big toe
- push up through heel to return
8-10 Steps forward + back | 30-60 Second Rest
(2- 3 Sets)
Remember to :
- Walk forward and out then backwards and out
- Push knees out against band
- Knee above ankle
8-10 Reps each side | 45-60 Second Rest
(2- 3 Sets)
Remember to :
- Step back dropping back knee
- press up through both legs
- Alternate
Banded Kneeling Side Plank Star
20-30 Seconds | 30 Second Rest
(2- 3 Sets)
Remember to :
- Hips high
- Hips forward
- Elbow under shoulder
- Top leg straight up
5-8 Reps | 2 Minutes Rest
(2- 3 Sets)
Remember to :
- Knees under hips
- Tuck tail
- Lean back in one line
- Push through feet to return
Green Light - No Knee Pain
Here are exercise ideas for those that occasionally have knee pain or a little niggle in their knees. The equipment needed is a resistance band (easy to moderate) and a chair.
Single Leg Bridge
10 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
- Feet straight
- Tuck tail
- Curl up ¾ height
10 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
- Knee above ankle
- Tap foot out and back (45 degrees)
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
- Allow knees to bend in line with toes
20-30 Second Hold | 30 Second Rest
(2- 3 Sets)
Remember to :
- Hips high
- Hips forward
- Elbow under shoulder
- Top leg straight up
8-12 Reps | 30-60 Second Rest
(3 Sets each side)
Remember to :
- Straighten knee out half way
- Slowly return
Red Light - Knee Pain
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
- Keep your feet straight
- Tuck you tail (bottom)
- Only curl up to 3/4 height
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
- Open Knees
- Keep feet as still as possible
30-45 Second Hold | 30-60 Second Rest
(2- 3 Sets)
Remember to :
- Knee above ankle
- Back flat on wall
20-30 Second Hold | 30 Second Rest
(2- 3 Sets each side)
Remember to :
- Hips high
- Hips forward
- Elbow under shoulder
15-20 Second Hold | 30 Second Rest
(3 Sets each side)
Remember to :
- Straighten knee out half way
- Hold
How To Strap Your Knees
Getting Your Squat Technique Right
As you grow and develop it’s important to look after your whole body – especially when it comes to movement and exercise. Sports Medicine Australia have put together a wonderful guide on what bra to wear whilst enjoying exercise.
WHEN would like to thank Chrissy Tadros, Hannah Richardson, Dr Rhea Psereckis and Peta Titter for their work to produce this project.
And a big thanks to our wonderful talent Sofie, Stella and Lilly.
