If you haven’t seen it before let me introduce you to the decline board for patellar tendon pain - an idea developed specifically for the purpose of eccentrically loading degenerative patellar tendons, in order to create positive changes in the tendon and “rebuild” it from the inside out.
However, we have found this well documented and highly regarded approach also helps with a myriad of knee pain situations, because it seems to aid in reducing Hamstring Dominance (as long as it is done correctly). The decline board helps to activate the Quadriceps because it emphasizes the knee-forward-over-toes movement.
How to do it incorrectly? Stick your bum out to protect your knees like this image:
(remember you need to focus on Knee-forward-over-toes, not Hip Flexion!)
Gently and carefully teaching the knees to move forward over the toes is the critical movement required in order to overcome Hamstring Dominance in Grumpy Knees.
Correct Use of Decline Board for
Activation of Quadriceps
However, the rub is this: you can easily make your Grumpy Knees worse in the process! Why? Well because being on the decline board makes it feel SO EASY to take your knees forward that suddenly you are overloading your vulnerable knee structures.
So here are a few keys to making this safer:
Make sure you have completed a season of single leg strengthening on the Leg Press first, so you have baseline of strength.
Begin with small forward movements and a 5-10 sec HOLD before doing it as a repeated movement. 10x10sec HOLDS is a simple goal to begin with.
Only take a very small angle of Knee-over-toes to begin, don’t go too deep!
Use tape, do myofascial release first, use medial-pull tubing - all the other clever ideas that are at your finger tips as Rehab Trainer!
Get started! Take it slow…aim for steady increase in strength and movement over 3 months. NOT 3 weeks.
Oh - live in Darwin? Jump on our Rehab FX happening September 16-17 being held at Training For Warriors. Email me at email@example.com for info. Don’t miss out!
Rehab Essentials Gain confidence and competence in dealing with pain and injury
This course is the foundational accreditation for learning R+E+H+A+B and working as an effective Rehab Trainer, teaching you the knowledge, skills and giving you the equipment, to unofficially join the ‘rehab team’.
Highly motivated Rehab Trainers are invited to take a 2-day intensive Masterclass that will broaden and deepen their knowledge and skills. All that you learned in Rehab Trainer Essentials will be cemented in as we take everything to the next level and register you on the Rehab Trainer website as a go-to Master Rehab Trainer. Master the use of Taping, Pressure Biofeedback Unit and Movement Deficit Assessments for the highly effective management of your clients injuries.
3-day Intensive course for Exercise Physiologists, Physiotherapists / Physical Therapists,Osteopaths and Chiropractors, offering hands-on assessment and treatment techniques of elite Sports Physios who specialise in Muscle Imbalance Correction and Functional Movement Training.
Special skills are required to get pro athletes back into competition quickly and safely, and to prevent injury recurrence - skills that are often kept in-house and unavailable to the high-value social athlete or fitness enthusiast. Now you can learn these secrets, and how to customise them for the athlete or the superfit!