How do your knees feel? What about your lower back? Ouchy? You’re not alone. Knees and back are the most common areas for overuse injuries — stemming from both endurance sports training and simply aging. Let’s fix ’em! Try these two eight-minute workouts with me. The first one targets the supporting muscles of the knee and the second targets the supporting muscles of the back. (UPDATE: We just added a video for the knee-protection sequence. Stay tuned for the lower-back!)
Strengthen your hips, glutes, and the muscles you use to balance and support your knees. Do the following sequence twice, performing each move on your right side and then again on your left. For each exercise, do as many reps as you can in 30 seconds, while maintaining form and control.
- Single leg bent-over squats
- Single leg bent-over knee repeaters
- Side plank leg lifts
- Side plank hip lifts