5 Exercises to Fix Ankle, Hip & Knee Pain from Running (Treat/Prevent)
HTML-код
- Опубликовано: 26 июн 2024
- Stretching at the corner waiting for the light change is NOT enough to prevent or fix knee pain from running. Learn five exercises to start or keep running pain-free.
First, static stretching neither increases muscle strength nor improves your movement patterns, which means your knees won't get any better.
For the first exercise, you'll need a foam roller. It will break up muscle tension and unstick any fascia. Try to relax and breathe through it. If you're new to self-myofascial release, it can hurt at first.
Keep that foam roller handy for the second exercise. This exercise helps get your lower leg working well, especially if you don't have much range of motion in your ankle. Don't let the knee bend during this exercise, and keep the quads on the whole time.
Exercise three will work your core and hip flexors while working your hamstrings. You won't need any equipment for this one-just a comfy spot on the floor. One cue is to keep your ankle relaxed during this exercise so you don't irritate your sciatic nerve.
The fourth exercise will help you practice core integration, which will help prevent hip and lower back pain issues. It also integrates the kinetic chain movements from the feet to the core and improves your leg alignment for running so you don't trash your knees and ankles. Once you get your technique down, grab a weight to add load to this exercise. Adding the short and skinny foot to this exercise gives you even more benefits if you want to take on the advanced version.
Exercise five trains you to absorb the impact of each step through your feet rather than let that force transfer up to your knees or hips.
If you tried out these exercises or found the info helpful, tap the like, subscribe, and notify buttons to join the half-million people learning how to move freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:48 - ASMR: Hips & Thighs
05:20 - ROM Coach routine for runners
06:20 - Extended Knee Ankle Fl-Ex
09:10 - Dead Bug w/Knee Extension
11:33 - Reverse Lunge & Twist
14:30 - Active Arch Hop
17:15 - Routine Summary
18:10 - Next Steps
RESOURCES AND LINKS MENTIONED
How To Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): • How to Wake Up Your DE...
4 Quadricepts (VMO) Strengthening Exercises for Painful Knees: • 4 Quadriceps (VMO) Str...
Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain: • Weak GLUTEUS Medius? 4...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course is based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. 
Спорт
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Loved the ad! I'm one of those who responded to a recent email you sent advising us to use ROM Coach and responded! I even bought the paid version but did not explore the library! So happy to learn about specific warmup and cooldown exercises for running!
Will watch the rest of this video later, it's 1:30am, need to get to bed. Thank you for all your work.
Awesome! Thank you!
We really appreciate your support. Thanks for stopping by and commenting.
We are here if you ever need more advice :)
- Coach Joshua, Team PM
So packed with such valuable information - thank you - ❤ all your videos 😊
Thanks :)
Another great video , thanks coach E!
Glad you liked it!
What an excellent video!Thank you very much!
You are welcome!
This is such a great routine! Thank you ❤😊
You are welcome!
I am looking forward to getting home to try these out tonight! thanks
Us too!
Let us know how it goes :)
- Coach Joshua, Team PM
ROM coach is really good ❤ I've been a subscriber for 6 months
Thanks for that :)
Don’t think I’ve ever commented on a video before lol, just wanted to say thanks for all the helpful content!
You are so welcome and thanks for stopping by!
We really appreciate your support and are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you so much for this useful routine. I will try and I will definitely benefit. Generally I don't run but my hips are not very well placed.
You are welcome and thanks for trying it out.
We look forward to reading about your progress to send some feedback after a few weeks :)
- Coach Joshua, Team PM
U r the best..I’m very behind in my rom..will do my best❤
Try them out whenever you are ready and keep us posted on your progress :)
💪💪❤️
Love the exercises and the channel! My only concern is foam rolling the IT band. Many people advise against rolling the IT band because they say theres no myofascia there. Whats your reasoning behind why you should be rolling out the IT band?
Great question!
Check out the first two videos here:
www.youtube.com/@themovementlongevityshow5450/search?query=foam
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Been working on these exercises for the last few weeks and they have been great! Sadly had another flare up of my chronic knee pain likely PFPS after a intense match. The dead bug w/ knee extension brings on that pain towards end range of knee extension. I do have tight hamstrings as well. Also finding lunges difficult, should I be pushing through pain with these exercises?
Thank you and looking forward to more content!
Thanks for trying it out!
Stop doing any exercise that causes pain unless you can modify it in order to do it pain-free. Modifications include moving slower and smaller.
Keep us posted on your progress and let us know if you need any further advice :)
- Coach Joshua, Team PM
Ooh thanks for this, I'll definitely try these. With the active arch hop, is it advisable to add light weight as you progress, or is that a no-no? I do hops similar to that but with heels OFF the ground to try and build up tensile strength in the Achilles to try and help with running speed, is that something you'd advice? Cheers.
Hi and thanks for trying it out.
There's no need to add weight in order to progress.
What you describe is a classic running drill. It's okay as long as it does not cause pain.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Could you please make a video about bow legs?
Here you go:
ruclips.net/video/oxc6H3NQdj0/видео.htmlsi=jokYk_cJF5GQZz7K
- Coach Joshua, Team PM
During the dead bug exercises, my lateral hip/tfl cramps. It's worse with slight internal hip rot and better with slight external rot
That's okay!
Cramping indicates that the muscle is weak at that range of motion. Try to push through the cramping and you will improve with time and practice.
Keep us posted on your progress and thanks for stopping by :)
- Coach Joshua, Team PM
During the exercise with the foam roller underneath the thigh, when activating the VMO, it is normal that the inner thigh activates as well. It's difficult to isolate completely the quad.
Also, I suppose it's normal that the hip flexors fire up during the dead bug exercise.
1. Your VMO activation is weak. You gotta practice this everyday and eventually you'll develop the mind-body connection. I can completely isolate my VMO but that came with practice
2. Yes, it's normal that they fire up since they're holding your legs and moving them about the hip
What @foushoo said.
Thanks for stopping by to comment.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@foushoo Thanks so much!
@PrecisionMovementCoach Thanks Joshua.
Great video! Which program of yours do u advice for knee pain and fallen arches? And do u do 1 on 1 sessions?
Hi!
Knee Pain Solution for sure and we do 1-on-1 sessions.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I’ve had constant knee pain, sore hip and lower back issues. Turns out I have iliacus joint pain and a tight IT band. Psoas device has worked great to loosen my iliacus muscle and now using my massage gun on my IT band several times a day has lowered my knee pain, hip and lower back. I was naive and had no clue it is all connected.
Thanks for sharing that.
Did you try out the exercises?
- Coach Joshua, Team PM
Very good video . I am 59 years old and the problem i have when I exercise is a lot of cramping..... Anything do you suggest in order to prevent cramping please ???
Hi!
That's a tricky question and we can't fully address it without seeing you move and knowing more about your exercises.
For example, did you cramp at all during these exercises?
- Coach Joshua, Team PM
@PrecisionMovementCoach the answer is no. I usually get cramping few hours after exercising or during the night.
Understood.
The next thing to try is to back off on the amount and intensity of your exercises by half and see what happens.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you so much
.I will keep you posted.
Hello coach. I keep getting knee pain after running past the 1,5 mile for the past 10years. I dont get knee pain after basketball or tennis its always after running.
These exericses are perfect for you.
Try them out 2 - 3 times weekly and the next 4 weeks and send a report. We look forward to reading about your progress.
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanx!
I've got pain from biking. Calf muscle hurts! Tight now and thighs too. Ugh!!
Yikes!
These exercises can help. Try them out and let us know how it goes.
Thanks for stopping by and commenting :)
- Coach Joshua, Team PM
Soleus muscle pain and tightness. Have a video on this?? Ugh
Ugh indeed.
Start here:
ruclips.net/video/y3zHHIP-iTU/видео.htmlsi=bah9l9zyIbJI2qYg
We are here if you need more support and thanks for commenting :)
- Coach Joshua, Team PM