Patellofemoral Syndrome Exercises Stretches Ask Jo
Hey everybody, it's Jo, and today I'mgonna show you some exercises and some stretches to help with patellofemoral syndrome. HuhéYeah, what is thaté Well basically the quot;patelloquot;part means the patella, which is your kneecap.And quot;femoralquot; is the femur bone which is your thigh bona, and basically in just simple terms,what that means is your kneecap is not tracking correctly on that thigh bone which can bevery painful. A lot of times that can be cased by weakness of the inner muscle and tightnessof the outer muscle, so I'm gonna show you today how to fix that. So the first set ofexercises we're gonna do is called the 4way hip, and I'm gonna have you do them todayon the ground. So you just lie down flat on
the ground. The first one is just what wecall a straight leg raise. And so you're gonna have one up for support and this actuallyhelps your back a little bit. Sometimes people keep both legs down. I like when you bendthe knee up a little bit because I think it takes the pressure off your back. You don'twant to fix one thing and then irritate something else. So with the straight leg raise, youwant to pull your toes towards you, and that's gonna straighten out your leg and tightenup those muscles. Cause you want to keep you leg as straight as possible. When you startlifting it up, you don't want your knee to bend, so if your knee's bending, try to squeezeyou leg nice and tight to keep it straight.
So what you're gonna do is just bring it up,nice and controlled, and you're just gonna bring it equal to the other side. So it'snot coming straight up, but just to about tight here. And then you're slowly gonna comedown. Don't let gravity just drop your leg down. It's just as important going down asit is going up. So starting off you're just gonna do 10 on each side. And then, I'm actuallygonna flip over this way and move to my right leg, but you wanna do them all on one sideand then go to the other side if you need to. So then the next one you're gonna lieon your side. You bottom leg is gonna curl up just a little bit. You can keep it bentbut the one on top you wanna keep straight.
You want your body to be in a straight line.So you don't want your hip going forward like this cause that's gonna change the musclesthat you're working. So if you can, keep your body nice and straight. And same thing, youwant to pull your toes up towards you so you're gonna lock your leg out. And then you're gonnakeep it straight, keep it nice and tight, keep the toes pointed forward and you're gonnago straight up to the side. Same thing you just want it to be maybe a 45 degree angle.You don't want to kick it all the way up cause then you're gonna start irritating stuff.You're just gonna bring it to about right here, and then nice and slow coming down.as well. And 10 of those. And then you would
flip sides to stay on the same leg, but I'mjust gonna show you going back to the other side. You're gonna straighten out that bottomleg. Some people cross their foot and put it on top, some people keep it in the back.Justso you can see, I'm gonna keep mine in the back, but you wanna be still on your side,so you don't want your hips rolling forward, you don't want then rolling back. You wantto be pretty much perpendicular to the ground. And what you're gonna do, again keep thatleg nice and straight, pull those toes up towards you, and you're gonna lift your legup this way. Now this isn't gonna be a big movement. You're not gonna be able to hikeit all the way up cause then your gonna have
to use other muscles. So if you just bringit about a foot off the ground, that's fine as long as you're controlling it. So goingslowly down, and slowly back up. And then the last one of the 4way hip is gonna beon your tummy. This one's really important to try and keep your leg straight, cause thisis the one that if people are gonna bend their knee, they'll probably bend their knee. Ifyou can, keep it nice and straight, pull your toes up towards you. Again this one's notgonna be very high either. You're just gonna come maybe about a foot off the ground andthen nice and slow back down. So just start off with 10 in each direction. And if that'seasy, you can bump it up to about 20. If you
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