Training with the Blackroll: The best exercises for knees and legs

Windsurfing and wingsurfing are technically demanding sports that can lead to various overuse syndromes due to the body position and the unstable surface. Knee pain in particular is usually a tough nut to crack in sports medicine, as although the symptom of overuse manifests itself at the knee, the cause is usually found one "floor" higher or lower.

The majority of the resulting pain and symptoms can be attributed to weak hip-stabilising muscles. In particular, a weakness of the abducting muscles, i.e. the muscles that spread the leg sideways away from the body. As a result, the knee joint does not move in the biomechanically optimal axis, but bends and rotates inwards during all possible movements. And after a short time, knee pain can develop, even though the knee is actually completely healthy.

With the following exercises we want to optimise the movement patterns as well as soften the muscles that are under increased strain.

• Training with the Blackroll: The best exercises for your back and core

Loosening the calf muscles

STARTING POSITION

• Start in an upright position and rest your hands next to your buttocks.
• Place the Blackroll under the right calf.
• Position your left leg to the side of your right leg.

EXECUTION

• Raise your buttocks and slowly roll your right calf over the roller.
• The raised leg helps with controlled execution.
• Slowly rotate your right foot to the left and right to ensure a full-surface massage of the calf.
• Repeat the exercise on the other side.

IMPORTANT

• Leave the foot on the side you want to roll loose and relaxed.
• To increase the pressure, you can cross the raised leg over the other.

Loosening the tibia

STARTING POSITION

• Start in a quadruped position with your knees under your hips and your hands under your shoulders.
• Place the Blackroll crosswise in front of your knees.
• Place your right knee on the roller just below the kneecap and turn your right heel slightly outwards.

EXECUTION

• Slowly roll out the lower leg to the side of the shin bone on the Blackroll.
• Then do the exercise on the other side.

IMPORTANT

If you want to increase the pressure, lift your left leg.

Loosening the outer side of the lower leg

STARTING POSITION

• Start in a lateral position on the floor on your left side and support yourself with your elbow.
• Place the Blackroll under the lower leg just below the knee and place the right foot on the floor in front of the left knee.
• Support yourself on the floor with your right hand in front of your chest for a stable position.

EXECUTION

• Roll out your left outer lower leg from the knee to the ankle with the roller by pushing yourself over the roller with the help of your right leg.

Loosening the back of the thighs with the Blackroll

STARTING POSITION

• Start in an upright position and rest your hands next to your buttocks.
• Place the roller under the right thigh directly below the ischial tuberosities.
• Position your left leg to the side of your right leg.

EXECUTION

• Slowly roll the right thigh over the roller from the ischial tuberosities to just above the hollow of the knee.
• The raised leg helps with controlled execution.
• Slowly rotate your right foot to the left and right to ensure a full-surface massage of the back of the thigh.
• Repeat the exercise on the other side.

IMPORTANT

• Leave the foot on the side you want to roll loose and relaxed.
• To increase the pressure, you can cross the raised leg over the other.

Squat with leg lift

STARTING POSITION

• Start in a hip-width, upright position
• Place the Blackroll under your left foot.
• Position your left leg to the side of your right leg.

EXECUTION

• Lower your buttocks far back into a half squat and at the same time raise your straight arms forwards.
• Now stretch your legs and lower your arms at the same time.
• Shift your weight onto your left leg in the upward movement and lift your right leg upwards.
• Bring the right knee up above the hip and make a contralateral auxiliary movement with the arm to keep your balance on the roll.
• Put your leg back down and start again.
• Repeat the exercise 8 times and then start on the other side.

IMPORTANT

• Always keep your upper body upright.
• Keep the weight evenly distributed over both feet during the squat.

Dynamic bridge

STARTING POSITION

• Start lying on your back on the floor and place your feet on the Blackroll at an angle.
• Position the roller so that the knees are at an angle of slightly less than 90°.
• Let your arms lie loosely beside your body.

EXECUTION

• Build up tension in the buttocks and the entire back of the body.
• Raise your buttocks so that only your shoulders and arms touch the floor and your thighs form a line with your torso.
• Now release one leg from the roll and bend it upwards until a 90-degree angle is created in the knee and hip joint.
• Return the leg and start with the other side, eight repetitions per side.

Stretching the calf with the Blackroll Mini

STARTING POSITION

• Start in an upright, hip-width stance.
• Place the Blackroll Mini crosswise in front of your feet and place one foot in the centre of the roller.

EXECUTION

• Shift your body weight forwards onto the roller.
• Push your knee forwards over the tips of your toes and press your heel towards the floor.

IMPORTANT

• Always keep your upper body upright.
• Keep the weight evenly distributed over both feet during the squat.

Loosening the adductors with the Blackroll Twister

STARTING POSITION

• Sit up straight, grasp the Blackroll Twister with your left hand and place it on the inside of your right thigh.
• Support your right arm next to your leg to achieve a stable position.

EXECUTION

• Build up pressure on the thigh with the twister and turn it to the left and right while applying constant pressure.
• Walk along the inside of the thigh and create compression on existing adhesions and trigger points.

IMPORTANT

Only exert as much pressure as you can bear.

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• Training with the Blackroll: The best exercises for your back and core
• SUP fitness: How to keep fit for paddling
• The best exercises for the gym
• Functional training with the sling trainer