Knee Pain With Exercise SURPRISING CAUSE and HOW TO FIX IT
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Let's talk today about knee pain. If you've been lifting for any length of time,likely you've had some sort of knee pain or might have knee pain in the future if you'renot doing the right things. Guys, knee pain can debilitate your leg workouts.I know. I've suffered from it, and I know what it can do to your legs when you're tryingto squat and especially squat heavy. So, what I want to do today is first of allcover a couple of the reasons what might be causing your knee pain
because that's going to be important to understandthe difference, and then show you one that I think is really common especially for guysthat train and lift weights. So, if we look here, we've got our boy Raymond,and we've got our skeleton, so what you'll see is that in the knee we've got a lot ofdifferent sources of pain. Now you guys have probably heard about ACLpain and MCL pain and LCL, right. Well we're talking about tears really because those are ligaments that get injuredsports most often. The ACL and PCL are inside the knee.
The LCL and MCL are going to be on the insideand outside of the knee, and basically, that's just one source of injury but we've also gotosteoarthritic changes that can happen where you actually get degenerative changeson the bone, the bone on bone area, or on the underside of the patella here that grindsup against the femur. We could talk about that in a second. We alsohave meniscus issues. Guys talk about that. It's the cushion between the two bones here,the tibia and the femur, that gives us that space between the jointthat can wear down or tear. But I find that the most common injury that we get when wetrain,
our inflammatory conditions from overuse ofthe patellar tendon. So, the patellar tendon, this is what you're seeing right here,ok. And what it does is, it runs over the patella,here it holds it in place, and you can get inflammation of this a lot of times causingpatellofemoral issues, we've heard that before, and it impacts thetracking of the patella when your knee goes into flexion extension. So, as we flex the knee and extend the knee,you want normal mechanics of the patella so you get this glide.
And it glides right in this groove right here.You can see that it's supposed to glide right in this groove. But what will happen is, it starts to getout of position. Well, guess whaté This isn't a knee issue. I've talked about this before,this is not a knee issue. The knee is a train, and this is its track.Here, and here. So guess what happens when the track gets twistedé The knee in the train goes flying off thetrack. So, when you start looking and focusing all your efforts on the knee pain and tryingto, you know, cure the patellofemoral issues,
or try to cure your patellar tendonitis, andyou're not paying any attention to the track, you're way off track. So, what you want to do is, you want to startlooking for the source and the cause of your knee pain because most often, 99 percent ofthe time, the source of that is going to be somewhereelse. And when we look at this, it's either going to be the track at the bottom, whichis going to be controlled by your ankle and foot, or, the track at the top which is going tobe caused by, or controlled by the muscles
Exercise to Relieve Knee Pain Perfect Form With Ashley Borden
Hi, I'm Ashley Borden, and welcome to PerfectForm. So you go runningâ€“ your knees hurt. You go shoppingâ€“ your knees ache. You goto the club, try to bustamove, and your knees still hurt. No matter what you do, you'realways feeling pain. I'm here to tell you that it's not necessarily the knees, but theligaments and the muscles that surround it, that you need to address. And when you do,you will free yourself from the pain forever. And this 3part approach will help you doexactly that. So now, let's do a little myofascia release, rolling out to open up those musclebelly's before we start the workout. And I'm gonna start with the quad, but I'm gonna usea softer ball to open up my leg. Now this
is a waterfilled ball. It's a 2 pound one.You can also use a harder softball, if you want. And I'm gonna start right with thisband across the top of the knee. And what you wanna do is base yourself with your forearmsand rotate sidetoside, across the muscle tissue. When you find something painful: Again,hold, pull the belly in, and then bend and extend the leg. But I'm holding myself upand really digging into that tissue right above the knee. And you can do both sides.And, again, it's not necessarily for time. You can go for what feels like it's release.If you wanna spend more time on one leg than another that's totally fine. Now I wanna moveto the rest of the leg, because you have to
get the whole thing in order to open it up.And we're gonna do your IT band, which is the band that runs along the side of the leg.You wanna start with the roller right in the center of the quad. Like, if you start upto high, you won't be able to swipe the whole leg. So I like to start in the center, pullmy belly button in, and then you're gonna roll from the top of the hip to the top ofthe knee. And I show this exercise a lot, but it's crucial in order to open up theknees, the hips, the leg that you get the entire leg. I know this can be uncomfortablefor some people when they start, but like I always say, it does it get better the longeryou do it. If you can't feel thatâ€“ stack
the legs. And if this doesn't feel like enough,again, you can change your foam roller to denser surface or a PVC pipe, if you needto dig in a little bit more. So now we're gonna move to your abductor, which is yourinner thigh. And to get the position, it's very important that you have the right alignmentwith the roller. So you're gonna start on your tummy, and you want the roller to beabout chest position. You're gonna push him away from your face. So you wanna say: quot;Getaway from my face, but I'm gonna through a leg over.quot; Okay. So you throw that leg overâ€“so you have the pressure. And then, I'm totally spread eagle, and my toe is based on the floorbehind me. That way, I have the pressure to
roll up and down. So you wanna roll from allthe way from the top part of the leg to the knee. And, again, you might feel a littlebit of discomfort, but the more you do it, you'll be able to work through it. And, samething, when you're rolling and you feel a sticking point, you can hold, bend, and extendthe leg, you can go forward and back a little bit. And you're gonna do both sides. And thatway, again, when you're getting these kinda 360 of the kneeâ€“ you're getting the quadon the top, you're getting your IT band and you're getting your inner thigh. Okay, sonow, we're gonna move to a little bit of stretch series. I call this a Windshield Wiper Stretch.And, again, the position's important, soâ€¦
You're gonna start lying on your back, andyou wanna have your feet at your fingertip position, so you reach your fingertips outfrom there. You're gonna pull your belly button in. You're gonna drop both of your knees down.The outside of your foot is pushing into the floor from my edge. I'm pushing my foot intothe floor, squeezing my glute, reaching my palm up and looking this way. So my knee isn'tnecessarily dropping down to the floor. I'm trying to tuck under, squeeze the glute, reachmy knee forward, push my foot in the floor and really engage that glute. And that releasesyour quad. Okay, you're gonna hold that for about 30 seconds. And then the other side.Straighten the feet back out again. You cannot