Spicy knees after a workout?

Are your knees "spicy" after a run or a workout? Or maybe even while you exercise? Listen up, we got you covered. 💪🏃‍♀️

Strengthening the structures around your knee is key to protecting it. By putting your knees in a vulnerable but controlled position, you can strengthen the weak areas. 🏋️‍♂️

Imagine playing sports or falling over and your knees end up in an awkward position. No worries! Your body is strong there, recognizing this position and bouncing back without injury. 💥🦵

Here are the three exercises you need to know:

🔸 The reverse step-up: Target your quadriceps by pushing your knees over your toes. Remember to keep your shoulders above your hips and your hips above your heel. Slowly step down as if walking down the stairs, then explode back up. 🚶‍♀️🔝

🔸 The ATG split squat: Stand with one foot in front of the other and lower yourself down until your back knee touches the ground. Push back up and repeat on the other leg. 🏋️‍♀️✅

🔸 Try walking backward on a treadmill or sled: This simple exercise improves coordination, balance, and activates the muscles in your feet, lower leg, and quads. 🏃‍♀️🔙

Start with a few reps and gradually increase as you build up your strength. Let me know how you get on! And remember - NEVER work through the pain. 💪❌