In this tutorial, im going to show you three quick exercises help you get overcome runners Knee and return to running stronger than ever. Ok, so if youre currently struggling with knee pain when you run, the first thing I have to mention is that you need to get it checked out. There are a number of different potential causes for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to Patella Tendinopathy and Meniscal Cartilage tears,.
Just to name a few You need to know what youre dealing with before you can effectively correct the problem! So in this tutorial I want to share three simple exercises with you, that will help with the most common causes of knee pain in runners. So lets get into it! One common trait I see in runners who present with classic runners knee patellofemoral.
Pain or itb syndrome is tightness in the quads muscles of the front of the thigh. Tight quads can create imbalances around the patella (the knee cap) and increase forces experienced by the patellofemoral joint of the knee. This simple sidelying quads stretch is an easy way to work on reducing this tightness. Lay on your side and slightly bend your bottom leg to createa more stable base. From there reach back and grab the ankle of your top leg and pull your foot towards your butt.
Keep your core engaged and push your hips forwards as you perform this stretch, so as to focus the stretch on the front of your thigh, rather than simply arching your back. Once you can feel this stretch, keep your thighs parallel and hold the position for 30 seconds 3 times each side. Youve probably heard it before, but many of us runners need to learn to use our butt muscles more!.
The glutes are so important not just as hip extensors, but also in their role of providing hip stability. If a runner isnt good at stabilising their standing hip, the knee is usually the joint that pays the price. Before we move onto an exercise to practice stability on weight bearing, this second exercise will help you engage those butt muscles more effectively! To begin with, lay on your back with your heels positioned close to your butt and your.
Knees close together. With a resistance band placed around your knees, push down through your heels and clench your butt as you raise your hips into a bridge position. Once at the top of the bridge, pull your knees apart against the resistance of the band. You should feel the muscles around the sides and back of your hips working hard here! Hold that ‘knees apart’ position for a slow count of 5 and repeat this for 10 repetitions.
Do this once through to begin with, and over time you can build to 23 sets each session. Before I show you the third of these exercises, its important to point out that these are just three of a whole host of different exercises that I might use to rehab runners knee. In reality any effective rehab programme has exercises that progress over time to rebuild your body and address your individual weak links. Ill leave a link in the description to the list free of knee rehab resources on the.
Kinetic revolution website. Be sure to check that out weve got so much great free content on the site! Weve even got a free download there for you, so be sure to get your hands on that. So its all well and good working on quads mobility and engagement of key muscle groups such as those glutes. But one vital piece in the knee rehab puzzle is teaching your body to improve control of the knee dynamically when standing on one leg, just as we would.
High Hamstring Tendinopathy Exercises Ep37
Is it too cliched to say high hamstring tendinopathy is a pain in the butt for runners? probably! Ok so in this tutorial, Im going to show you five exercises we almost always give to runners who present with cases of high hamstring Tendinopathy. First we need to understand the nature of the injury. The clues in the title here; high up at the top end of the hamstring muscles we find their common origin, where their tendons insert onto the ischial tuberosity of the pelvis,.
That’s the bony part towards the bottom of your butt cheek. Being a tendinopathy we know that its this conjoined tendon that currently in dysrepair. This is very much one of your typical overuse type running injuries, and in my experience comes as a result of chronic overload of the hamstring tendons, usually with a more acute trigger. What do I mean by overload?.
Well, if theres one thing that tendons dont particularly enjoy its the combination of being compressed while under high tensile loads. They are great at dealing with tension when in an optimal position, but when you add compression, its a simple trigger for tendon problems. Now, because of the specific way in which the tendon attaches to the rear part of the ischial tuberosity near your butt crease, loading the hamstrings in increased amounts.
Of hip flexion will begin to compress the hamstring tendon against the bone. repeat this excessively and youre on a fast track to high hamstring tendinopathy. So what kinds of exercises load the hamstrings in this high hip flexed position? Well anything thats going to force an increased stride length, such as speed work and hill reps. These are also often the aggravating factors that trigger symptoms when runners are trying to trainthrough cases of high hamstring tendinopathy.
Now, when it comes to rehabbing the injury, its important we take this understanding of the injury and its anatomy into account. As with most tendinopathies, we need to load the hamstring tendons to stimulate healing and repair, and to build strength in the hamstring muscles themselves muscular weakness is also a risk factor to tendon problems, dont forget! We need to ensure however that we load the hamstrings and their tendons in such a way.
That doesnt create this combination of tendon compression under tension. in other words, while initially rehabbing the injury we need to look for hamstring exercises that avoid working into too much hip flexion. Ill leave a link in the description below, so that you can find the free high hamstring tendinopathy download on the kinetic revolution website, containing more information on this frustrating injury, and tutorial demonstrations for some.
Ideal rehab exercises. Be sure to check that out! To begin with we focus on isometric exercises such as a simple double leg bridging exercise to help engage the glutes and hamstrings, and load the hamstring origin tendon without flexing the hip. Try varying the position of this exercise; as you start with your heels close to your.
Butt, the exercise becomes more glute focused. conversely, if you setup with your heels further away, creating a longerlever, youll be placing more of an emphasis on hamstring loading. You can build up to this! Aim for 10 sets of 10 seconds holding the bridge position. A simple progression is to incorporate a single leg variety of this isometric hold exercise. The single leg bridge. Most runners find this much tougher than the standard double leg.