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Bulletproof Your Knee: Optimizing Knee Function to End Pain and Resist Injury By Jim Johnson
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- Sales Rank: #44904 in Books
- Published on: 2016-01-07
- Original language: English
- Number of items: 1
- Dimensions: 11.02" h x .23" w x 8.50" l, .60 pounds
- Binding: Paperback
- 110 pages
From the Author
Here's what's in the book...
- Chapter 1 "How to Bulletproof a Knee" A bulletproof knee is a knee that is pain-free and resistant to injury. What's the best way to get one? By optimizing your knee's function. If you get superior quad strength, fine-tune the control over your knee joint, gain optimal flexibility, and enhance your dynamic knee stability - you can have a bulletproof knee! Sound like a lot of work? Nope, it'll take you less than 10 minutes a day - the rest of the book shows you how...
- Chapter 2 "The Parts of Your Knee You Need to Know About - in 5 Minutes" covers some basic knee anatomy so you can better understand what's in your knee and how it works - which will make it much easier when learning how to bulletproof a knee. Boring? Not with over 15 pictures!
- Chapter 3 "Step One: Keep Your Quads Strong" While there are many muscles that make the knee move, find out why the quadriceps is the single most important muscle in your knee when it comes to getting rid of knee pain - and how you can make it super strong by doing just one exercise twice a week!
- Chapter 4 "Step Two: Fine-Tune Control Over Your Knee" Having strong knee muscles is a must, but you don't want to stop there. Why? Because emerging research is now starting to show that if certain hip muscles are weak, you can lose some control over how your knee moves. Who would have thought that a muscle way up at the hip could cause so much trouble down at your knee? Find out more about this key hip muscle that's the culprit - and how to get it in top working order!
- Chapter 5 "Step Three: Optimize Knee Flexibility" The strongest, most stable knee in the world is practically useless if all it can do is move around a few degrees in each direction. Therefore, the purpose of this chapter is to make sure that your knee has optimal flexibility in all the major directions. Here I'll show you how you can gain such flexibility in your knee in just one minute a day - the research has proven it!
- Chapter 6 is titled "Step Four: Increase Dynamic Knee Stability" Having good dynamic knee stability means that you can keep your knee stable as you are moving it around and putting it into action. No matter if you're running on uneven ground, suddenly walking on a slippery floor, or climbing stairs - your knee needs to be able to react quickly - and contract the right muscles in order to keep the joint in a safe and stable position. This is essential if you're going to have a totally bulletproof knee, and it is in this chapter that I'll show you how to acquire this quality through perturbation training techniques. Never heard of them? Most people haven't, but you will know all about them after this short chapter!
- Chapter 7 is "The Bulletproof Knee Program" Here I pull together all the information in the book and put it into a practical series of exercises I call The Bulletproof Knee Program. It's all laid out for you in pictures, and I tell you step-by-step how to get started, what days to do what exercises, and how to keep you knee bulletproof over the long run. 10 minutes a day is all the time it takes.
- Chapter 8 is "Comprehensive List of Supporting References" Like every book I write, Bulletproof Your Knee is completely based on randomized controlled trials and scientific studies that have been published in peer- reviewed journals. Since I know there are readers out there like myself that like to actually check out the information for themselves, I've included the references for every study I have cited in the book.
About the Author
Jim Johnson, P.T. is a physical therapist who has spent over 24 years treating both inpatients and outpatients with a wide range of pain and mobility problems. He has written many books based completely on published research and controlled trials including Treat Your Own Hand and Thumb Osteoarthritis, Treat Your Own Knee Arthritis, Treat Your Own Carpal Tunnel Syndrome and Treat Your Own Achilles Tendinitis. His books have been translated into other languages, and thousands of copies have been sold worldwide.
Besides working full-time as a clinician in a major teaching hospital and writing books, Jim Johnson is a certified Clinical Instructor by the American Physical Therapy Association and enjoys teaching physical therapy students from all over the United States.
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