The Ultimate Step Down Progression for Knee Stability | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 17 ก.ย. 2024
- This is the full progression of our STEP DOWN exercise: from doing a stationary isometric movement with minimal knee and hip flexion, right through to being able to use stability items like a BOSU and load with weights for your step down exercise.
The step down is basically a single leg squat, except you are stepping backwards. The crucial thing to be aware is that this is a knee and hip stability/control exercise designed to improve motor patterning of the knee and hip on one leg. You have to keep in mind knee alignment - tracking of the kneecap over the middle of the foot, and pelvis alignment - keeping the pelvis level as you flex at the hip. The most common mistakes are letting the knee roll in and the pelvis drop on the opposite side.
When you start at the beginning level, the knee is not going forward over your foot but by the time you’re doing the full step down and using bands or weights, the knee is going over the toes and traveling forward and a normal flexion movement.
1. Step Down Toe Taps
2. Step Down Regression / Pole Support
3. Step Down
4. Step Down Lateral Band Load
5. Step Down on a BOSU
6. Step Down with Weights
If you need a knee strengthening program go to to physiorehab.com.
You’re a health practitioner and want more education on knee rehab via an online course, head to physiorehab.com/courses
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Thank you for the video from someone who has just started to get knee pain
Thanks Tim for this excellent, highly detailed video. I'm 67 and training for some easy mountaineering and will use this as part of my leg strength/knee stability goals. It's great to see such attention to detail regards form.
Another interesting video. Thanks for your efforts Tim.
Glad you enjoyed it
Yep. Good instruction, but as a Pilates teacher for many years, I’d say, no shoes. Feel the muscles under the foot. Thanks for the video. However, I can feel the difference of shoes and no shoes just by watching this. Get into the pelvic floor too.
Fantastic- super helpful
Excellent video!
Glad you liked it! 😄
Been doing lots of Petersen step and lunges, will add more step down with them. Thx for another amazing video as usual 🙂
Glad you like them!
@physiorehab these videos are amazing thank you! Starting these for Patellar Tendonitis and find they are really helping, as well as showing me some hip imbalances. Just wondering would you recommend doing these daily? Thanks!
Cheers mate 🎉
😄
Thanks!
Great video! Do you have a similar program for the lateral step down progression?
Please make a series on stroke recovery
Sorry, that is not my forte!
How often should we do this rehab excercise?
How to know when it is the right time to progress onto more difficult variations?
When there is no pain and it performs like the other leg in the same movement / exercise
Whats lacking for this type or any prehab isometric is why shoes why wear shoes. Barefoot or minimal fitted shoe isss sooo key research it Everyone