{"id":235,"date":"2009-05-05T14:15:43","date_gmt":"2009-05-05T21:15:43","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=235"},"modified":"2009-05-05T14:15:43","modified_gmt":"2009-05-05T21:15:43","slug":"box-step-down-for-arthritic-knees","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=235","title":{"rendered":"Box Step-Down for Arthritic Knees"},"content":{"rendered":"

As I prepare to launch my new arthritis DVD to the general public on May 11, I wanted\u00a0to give you an effective exercise (included in the actual program) using a simple box to improve quad strength.\u00a0 In this\u00a0three part progression, you should begin with a\u00a04 inch\u00a0box.\u00a0 The order (easiest to hardest) is:<\/p>\n

    \n
  1. Posterior box step-down<\/em> – in this version you lower the whole foot or toe of the non support leg to the floor and then return to upright.\u00a0 As it gets easier attempt to only lightly touch down and reduce upper body support.<\/li>\n
  2. Lateral box step-down<\/em> – in this version you still keep the knee in line or behind the toes and lower the non support leg’s heel to the floor and then return to upright.<\/li>\n
  3. Anterior box step-down<\/em> – this\u00a0is the hardest version because the weight shifts forward taking the knee over the toes (yes this is allowed in this case as it simulates descending stairs) and puts more emphasis on the quad muscle and less on the glutes and hamstrings.\u00a0 Again, lightly touch the heel to the ground.<\/li>\n<\/ol>\n

    In the video below, I will demonstrate how to do all three progressions with light upper body assistance.\u00a0 Once the knee is strong enough and pain free, eliminate upper body support completely as this will challenge proprioception and stability as well.\u00a0 Remember to work only in a pain free range of motion.\u00a0<\/p>\n

    \"Video<\/a><\/p>

    Click to play this video.<\/a><\/p><\/div><\/p>\n

    If you want to grab a copy of the arthritis DVD on sale, head over to www.fitknees.com<\/a> as the price goes up on May 11 with the official launch.<\/p>\n","protected":false},"excerpt":{"rendered":"

    As I prepare to launch my new arthritis DVD to the general public on May 11, I wanted\u00a0to give you an effective exercise (included in the actual program) using a simple box to improve quad strength.\u00a0 In this\u00a0three part progression, you should begin with a\u00a04 inch\u00a0box.\u00a0 The order (easiest to hardest) is: Posterior box step-down […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32,4,31,8],"tags":[],"class_list":["post-235","post","type-post","status-publish","format-standard","hentry","category-arthritis","category-health","category-knee","category-rehab"],"yoast_head":"\nBox Step-Down for Arthritic Knees - Brian Schiff's Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=235\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Box Step-Down for Arthritic Knees - 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