Runners Knee Exercises 10 Minute Knee Pain Routine Ep32
In this tutorial, I'm going to show you threequick exercises help you get overcome Runner's Knee and return to running stronger than ever. Ok, so if you're currently struggling withknee pain when you run, the first thing I have to mention is that you need to get itchecked out. There are a number of different potentialcauses for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to PatellaTendinopathy and Meniscal Cartilage tears, just to name a fewâ€¦ You need to know what you're dealing withbefore you can effectively correct the problem!
So in this tutorial I want to share three simpleexercises with you, that will help with the most common causes of knee pain in runners. So let's get into it! One common trait I see in runners who presentwith classic runner's knee patellofemoral pain or ITB syndrome is tightness in thequads muscles of the front of the thigh. Tight quads can create imbalances around thepatella (the knee cap) and increase forces experienced by the patellofemoral joint ofthe knee. This simple sidelying quads stretch is aneasy way to work on reducing this tightness.
Lay on your side and slightly bend your bottomleg to createa more stable base. From there reach back and grab the ankle of your topleg and pull your foot towards your butt. Keep your core engaged and push your hipsforwards as you perform this stretch, so as to focus the stretch on the front of yourthigh, rather than simply arching your back. Once you can feel this stretch, keep yourthighs parallel and hold the position for 30 seconds 3 times each side. You've probably heard it before, but manyof us runners need to learn to use our butt muscles more!
The glutes are so important not just as hipextensors, but also in their role of providing hip stability. If a runner isn't good atstabilising their standing hip, the knee is usually the joint that pays the price. Before we move onto an exercise to practicestability on weight bearing, this second exercise will help you engage those butt muscles moreeffectively! To begin with, lay on your back with yourheels positioned close to your butt and your knees close together. With a resistance band placed around yourknees, push down through your heels and clench
your butt as you raise your hips into a bridgeposition. Once at the top of the bridge, pull your kneesapart against the resistance of the band. You should feel the muscles around the sidesand back of your hips working hard here! Hold that 'knees apart' position for a slowcount of 5 and repeat this for 10 repetitions. Do this once through to begin with, and overtime you can build to 23 sets each session. Before I show you the third of these exercises,it's important to point out that these are just three of a whole host of different exercisesthat I might use to rehab runner's knee. In reality any effective rehab programme hasexercises that progress over time to rebuild
your body and address your individual weaklinks. I'll leave a link in the description tothe list free of knee rehab resources on the Kinetic Revolution website. Be sure to check that out we've got somuch great free content on the site! We've even got a free download there foryou, so be sure to get your hands on that. So it's all well and good working on quadsmobility and engagement of key muscle groups such as those glutes. But one vital piecein the knee rehab puzzle is teaching your body to improve control of the knee dynamicallywhen standing on one leg, just as we would
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