with Ruth Meehan
Find your FF weekly challenges and other news about your course on here.
- WEEKLY LEVEL-UP CHALLENGE #3 -
100 REPS CHALLENGE
Here's our 3rd weekly challenge. Well done to everyone who managed to do last week's challenge... You're all getting a mario star ⭐️ on our Level Up leaderboard!
Can you manage this week's?
- WEEKLY LEVEL-UP CHALLENGE #2 -
500 ABS CHALLENGE
Here's our 2nd weekly challenge. Well done to everyone who managed to do last week's challenge... You're all getting a mario star ⭐️ on our Level Up leaderboard!
Can you manage this week's?
500 abs challenge (50 of each):
- Opposite elbow to knee crunch Right and Left (100 total)
- Flutter kicks
- Toe taps
- Low plank hip dips
Repeat x 1 = 500
- FF PHYSIO TIP -
WHAT'S THE CORRECT KNEE POSITION WHEN SQUATTING?
"Keep your knees over your toes"
"Don't let those knees fall inwards"
You may have heard this before when doing a fitness class. You've probably heard Ruth say it a few times already... But do you know the reason behind it?
For this week's physio tip, let's take a closer look at the knee joint:
The knee is stuck between the hip and ankle, both of which allow side-to-side and rotational movements. So rather than purely moving in a single plane for bending-straightening, the knee has the ability to move in other directions to function better and absorb forces.
Neutral alignment is when the hip, knee, and ankle are aligned in a straight line, with equal distribution of forces across the joints.
In certain positions and exercises, we sometimes see our knees moving inwards instead of keeping a neutral alignment (what we call "knee valgus"). Like in a squat for instance (pic 1). This is often increased in single-legged activities such as a single leg squat (pic 2) or running (3)
The problem is the knee joint is more susceptible to injury when it is in this valgus position. In fact, many knee injuries are highly associated with a knee valgus position including the infamous runner's knee (that knee dull pain behind or around the knee cap, aggravated by activities such as squatting or running).
So what causes our knees to knock when we squat and run?
Well there can be a whole range of factors, but for the sake of keeping this physio tip concise enough, let's focus on the most common one. Losing neutral alignment is often caused by lack of activation in the muscles responsible for maintaining this alignment; and these are mainly located around your hip joint, more specifically the glutes. Their role is to turn your hip outwards and by doing so keep your knee in the right alignement.
A simple tip often used to maintain good alignment at the knee is to make sure your knees are pointing over your toes (when looking down). What this does essentially is prompt you to engage your glutes. If you see your knees going towards the midline, your glutes are likely not engaging enough. This can also happens at the end of a session when glutes are getting too tired and start "letting go".
A simple exercise to start working on to activate glutes properly and maintain a good alignment at the knee is miniband squats. The resistance band around your knees will pull your knees inwards, so you'll have to resist by engaging your glutes more to keep them tracking over your toes. You'll feel the burn in your glutes after just a few reps! That's the sort of glutes activation you need. Practice it over a few days and see if you can use that contraction in Ruth's next class!
So when Ruth tells you to keep your knees over your toes, now you know why! ;)
Any pain during your exercise is worth investigating. Let us know if you have any questions or concerns, our physios are here to answer them!
- WEEK 2 LIVE SESSION RECORDING -
- WEEKLY LEVEL-UP CHALLENGE #1 -
- WEEK 1 LIVE SESSION RECORDING -
ABOUT YOUR TRAINER
L2 Qual. Personal Trainer
Ruth has been a leading figure during our online workout series from last month. Her gruelling routines and unwavering smile have earned her a strong fanbase amongst our LDNers.
Ruth is passionate about bringing the best out of everyone in her classes, encouraging you to dig deep and trust your own ability. She makes a mission to push you into your very best to help increase your strength, motivation & energy, not only during her workouts but also in your everyday life.
She's made the "strong body starts with a strong mind" motto hers - and it never makes as much sense as when she takes you through her finishers!
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