Daily performance of banded lateral walks led to improved knee health for a month.

Physical therapist Stefani Wylie Crowley, who has worked with professional sports teams like the Dallas Sidekicks and the Dallas Fury, recommends a unique exercise called banded lateral walks to improve strength and alleviate knee pain.

A licensed physical therapist specialising in spine and sports-related orthopedic injuries, Stefani has treated athletes of all ages, from children to professionals. Banded lateral walks, she says, are particularly beneficial for activating and strengthening the muscles that keep the femur and knee aligned.

The exercise involves using a resistance band and stepping sideways while maintaining tension in the band. This movement primarily activates the gluteus medius and gluteus minimus muscles, which are essential for maintaining proper knee alignment during everyday movements like walking, squatting, or climbing stairs.

One individual who has experienced the benefits of banded lateral walks is a fitness enthusiast who noticed an improvement in their lunges, deadlifts, and squats after incorporating the exercise into their routine. They reported adding a few extra pounds to these lifts and a significant decrease in knee pain. In fact, after a few days of doing banded lateral walks, they felt more stable in their knees than they had in years.

Performing the exercise is straightforward. It's done in sets of 3 and reps of 10 each direction. After completing the exercise, hip tension can be relieved through targeted stretching and foam rolling of the hip flexors and surrounding muscles. A figure four stretch, in particular, has been found to help alleviate residual hip tightness caused by banded lateral walks.

Banded lateral walks are safe to perform regularly as they target stabilizing muscles meant to engage during everyday movements. Moreover, they may help reduce chronic knee pain. Stefani Wylie Crowley, who is a physical therapist with mPower Physical Therapy, believes that this exercise can be an effective tool for anyone looking to improve their strength and mobility while reducing knee discomfort.

In conclusion, banded lateral walks are a simple yet effective exercise that can help strengthen your core, improve alignment, and reduce knee pain. If you're looking to add a new exercise to your routine, consider giving banded lateral walks a try.

Daily performance of banded lateral walks led to improved knee health for a month.