Decline Board for Dominant Hammies

 
Hi

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:
  1. Make sure you have completed a season of single leg strengthening on the Leg Press first, so you have baseline of strength.

  2. 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.

  3. Only take a very small angle of Knee-over-toes to begin, don’t go too deep!

  4. 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.

Take care!

Ulrik

Oh - live in Darwin? Jump on our Rehab FX happening September 16-17 being held at Training For Warriors. Email me at ulrik@rehabtrainer.com.au for info. Don’t miss out!

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