UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: jwills on December 06, 2021, 06:11:59 pm
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I've noted knee pain in various locations following heel hooks of late. Does anyone have a good knee prehab regimen they use?
Usually the pain goes away within a few hours but hoping to avoid something more permanent in the future.
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Bookmarked.
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Something like this position but I can’t find a video that shows it properly (use a stair at home) and do single leg raises from this position. ie one leg extended heel on on stair, other hovering beside it, backside on floor, push off single leg and elevate hovering leg towards ceiling. Lower to starting position, that is one rep.
Do x reps and y sets to suit.
https://www.youtube.com/watch?v=kRKjiRIaYYg
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This article from the other place (but written by Biscuit who I think we can claim as ours :) ) might help
https://www.ukclimbing.com/articles/injuries/improving_heel_hook_ability_and_reducing_injury_risk-13521