Active Bridges
This is a good exercise to try if you have internal rotation of the knee. Active bridges will strengthen weak external hip rotators, which is the most common cause of internal misalignment.
Lie on your back with your knees bent at a 90-degree angle. Let your lower back relax with a natural curve. Your feet should be flat on the ground, pointed straight forward and spread hip-width apart.
Place your arms at your sides with palms up. To keep your knees inline with your hips, place a strap around both legs just above the knee joint. Tighten it so that you have 1 to 2 inches of space between each knee.
Pre-contract your gluteal muscles by squeezing them towards each other without activating your accessory muscles like the inner things, pelvic floor (Kegel) or abdominals. Maintain the tension in your gluteals and push your hips up off the floor. Your hips should rise to a height that your knees, hips and shoulders form a straight line.
More: 4 Exercises to Treat Back Pain From Cycling
Make sure this movement is initiated by the glutes. Watch your hips to ensure that they rise evenly on both sides. If one side is weaker than the other, you may notice one side dropping as you become fatigued. Concentrate on keeping your hips level.
Your range of motion may be limited by tightness in the quadriceps muscles. If you notice this, do some stretching before beginning the exercise.
Hold for 5 to 10 seconds and complete 1 to 3 sets of 10 to 15 reps.
Hip Crossover Stretch
For externally rotated knees, try the hip crossover to stretch tight pelvic girdle muscles. This exercise will also strengthen some of the external rotators of the hip.
Start in the same position as the exercise above. Cross your right ankle over your left knee. Rotate your body down to the side until your right foot touches the ground. Turn your head to the right and attempt to lay your ear on the floor.
More: 4 Yoga Poses for Cyclists
Use your hip muscles, not your hand, to push your right knee away from your body. This will open up your hip in the front and activate the external hip rotators.
You should feel tension and the gluteal muscles on the right side should activate. You may also feel a stretch in your inner thigh and the front side of the hip. Make sure to keep the left leg relaxed.
Hold for one minute and repeat on the other side.
Counter Stretch With Feet Wide
Another common cause of knee misalignment is tightness in the hamstrings and calves.
To complete the counter stretch, stand facing a counter with your feet spread 2 to 3 feet apart. Make sure your feet are pointed forward. Place your hands on the counter shoulder-width apart.
Extend your legs, push your butt back, and drop your chest through your arms to create an "L" position with your upper and lower body. Tighten your quadriceps muscles on the front of the upper thigh. Rotate your pelvis down and forward to increase the arch in your lower back.
Hold the position for 1 to 3 minutes.
More: How to Prevent the 6 Most Common Cycling Injuries
Ready to ride? Search for a cycling event.
- 2
- of
- 2
About the Author
Discuss This Article