Knee Sprain Injuries – Lateral Band Walks
Whether it’s returning to sport or just being physically active, part of the rehab for your knee injury is to regain the functional strength of your gluteus medius muscles with lateral movements.
Wrap a closed loop resistance band around the balls of your feet. Start with the feet about shoulder width apart. Keep your posture straight and tight and your core muscles engaged. Lift one foot up and out 3 inches to the side leading with the heels. Resist the lateral movement of the foot with the opposite foot, leg and hip that’s on the ground. Make sure that the knees don’t buckle into each other, don’t bob your head up and down, and keep the toes pointing forward (Avoid having the toes pointing outward with the hips externally rotated).
Repeat these robotic type of lateral movements for 5-10 steps going right to left and then left to right for 3 sets on each side.