Dear all,
Thank you for coming to classes after three years of a temporary break. I am going to write my story during the last three years.
March 2021: I was jogging to train for a 10k event and I began to experience pain in my left knee. I went to see the physiotherapist in the hospital and I received an outcome of my knee condition. I was diagnosed with a mild traumatic sprain in the MPFL (Medial Patellofemoral Ligament) and patellar maltracking. My left VMO muscle (Vastus Medialis Oblique) is weaker than my right, causing chronic pain. I realised I didn't do enough strength training exercises between my 10k training on active rest days. I believed proper dynamic warm-ups and strength training exercises would prevent my knee injury.
I have done a lot of knee-friendly exercises, Pilates, unilateral strength training and low-impact workouts to take care of my knees to prevent further damage. I couldn't do any strenuous workouts during that time. I accepted that my left knee could not return to normal like before, so I kept exercising with resistance bands which were helpful for my knees and wearing suitable orthopaedic trainers for comfort. I was so focused on looking after myself and concentrating on recovery without surgery.
Around 2022-2023: I worked several jobs in the educational sector, and it was quite a good experience - I needed to survive, no matter how I faced and dealt with knee pain. Specifically, I've been doing glute activation, inner thigh work, knee stability and Pilates exercises to strengthen my knees the whole time, which makes a difference to my knees. I have also been using magnesium sprays and joint supplements to keep my knees at bay. And eating a nutrition balanced meals is so important as well.
2024-Present: So fast-forward to today, I've returned to continue rebuilding my business and classes at the moment. I look forward to sharing low-impact and knee-friendly workouts with resistance bands with you. I will launch the Fitness Pilates class, a low-impact, group exercise version of traditional Pilates and toning exercise.
It is so important to do more strength exercises between running, HIIT and other cardio workouts to prevent knee injury. And rest is essential too. I usually do strength training (glute activation or knee-friendly) a day after a Clubbercise class on Mondays for example!
If you experience knee issues and chronic pain like me, I hope this blog inspires you.
Thank you very much for reading!
Natasha x
NKH Fitness Team
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