Do you have had knee issues? Is your knee (or knees!) a bit niggly after your run or weights session?
How many single leg rises can you do?
Research has shown the ability to do 22 or more of these can be attributed to better knee health! Culvenor and colleagues’ research in 2016 did focus on outcomes for ACL reconstructive surgery patients, but better knee function, strength, and control can help with anyone’s knee health, regardless of their condition. So if your knee has been bothering you for years or even just a few weeks read on!
A single leg rise is the transitioning from sitting to standing on one leg and then returning to the sitting position on the same leg. Not only do we look at the number of single leg rises, but also the quality of the movement! This includes the stability of the hip, knee, and leg as you make your way up and down, as well as the quality and smoothness of the up and down movement – avoid plonking onto the seat! A nice tip is to try to do the single leg rises as quietly as possible.
Don’t forget to compare sides! Most people will have some asymmetry or difference in strength from side to side.
When you compare sides look out for;
- Difference in total number,
- The difficulty/effort of performing the movement,
- The overall quality of movement.
- How much your knee/hip/ankle/leg wobbles
Be harsh on yourself! If there was a noticeable difference in difficulty or effort to perform, the quality or noise of the movement or a difference in total numbers of more than 2 then gets strengthening.
Single leg strengthening is important in the rehabilitation of any injury as your stronger side can carry your other side through. Particularly, so many of the activities and exercises we see our clients doing involve some element of single stance, meaning they spend time on one leg only. The obvious ones are running and team sports, but even walking and F45 or weights training involves time on one leg – think a step up or walking lunges. Your rehabilitation program (no matter the body part!) should have some single sided elements to it to ensure you are getting the best results.
Try these at home – If you have ongoing knee issues, don’t find an improvement or are not sure where to start book online for your closest iMove clinic.