Friday, 3 October 2014

Compression band knee mobilisation

Using a compression band for increased joint mobility is nothing new. If you struggle with stiff, tight painful knees, or if you have difficulty driving the knees out during a squat/achieving decent range of motion then this technique might be for you! I've been using it for the last few months and my knees feel stronger, looser and I my knee mechanics are much better during squats. 

What you'll need...
A voodoo compression band or a bicycle inner tube cut in half will work just fine.

How does it work...
Wrapping the band around a joint (knee, elbow, ankle etc.) a few inches above and below the joint and keeping the band nice and tight will create compression forces. This helps restore sliding surface function to the underlying banded tissues as well as create a flexion-gaping force at the joint. This can help restore normal range of motion in the joint. Once the band is removed the tissues surrounding the joint will flood with fresh blood bringing nutrients to the muscles and joint for improved recovery. One of the biggest advantages of using the banded mobilisation technique is you can closely mobilise the movement you want to improve. Just like below, I want better knee mechanics during squatting so I'm squatting! 

How to do it...
Wrap the knee joint fairly tight a few inches below and above the joint. Start from the bottom and work your way up. 

Start by performing some basics squats. Then sit in the the bottom position allowing the knee to come into deep flexion. You can also drive your knee out with your elbow. The whole drill should last for 2-3 minutes. Then unwrap the knee and perform on the other side.