Knee CAR
KNEE CAR
The knee continuous articular rotation exercise is used to maintain multi-angular knee mobility and to sustain good joint capsule health. Start by standing with one leg hovering off of the floor in front of you. Begin to rotate the tibia externally as much as you can while keeping the front of the thigh squared forwards. Maintain this rotation and bend the knee into full knee flexion. Once there, rotate the tibia internally maximally while keeping the thigh squared forwards. Extend the knee while maintaining this rotation until it is straight. Keep the internal rotation and bend the knee once more. Once in maximal knee flexion, externally rotate the tibia. Extend the knee while keeping this external rotation to complete a single repetition of the knee CAR.
Structures involved:
knee meniscus
knee joint capsule
Related conditions:
knee osteoarthritis
knee meniscus tear
MCL sprain / ACL aprain
patellofemoral pain syndrome
knee bursitis
pes anserine tendinitis
jumper’s knee
runner’s knee
Exercise videos
