3 Exercises for Knee Pain Relief (Simple. Effective.)

3 Exercises for Knee Pain Relief (Simple. Effective.)


if your knees are bugging you then in
this video you’re gonna learn three simple exercises for knee pain relief hey what’s up Coach E here from precision
movement and today we’re gonna go through some exercises to help with
painful knees so if your knees are bugging you it could come from a lot of
different places the body is interconnected where every joint
influences other joints in the body and the most impactful influences come
directly above and below so when it comes to the knees the joints that you
want to investigate are the feet and the ankles and the hips now in this video
we’re going to go through knee specific exercises and the benefit of these
exercises is to increase blood flow to the area so if there’s any damaged
tissues then this will facilitate the healing its to activate all of the
muscles around the knees to tell the neuromuscular system that hey these
muscles are on and they’re working so if you’re just sending a pain signal
because you thought things weren’t working properly then you just chill out
on that and number three these exercises are just gonna help to relieve the
tissues so we’re gonna go through these three exercises and I’m gonna go through
a bonus tip as well after that can really give you instant relief without
pain meds tylenol percocet any of that kind of stuff okay
and then we’re gonna break down a little bit what you really have to address for
the long-term solution okay so let’s get into it
the first exercise is active self myofascial release around the patella so
around the patella the quadriceps insert into a tendon that basically becomes the
patella which then turns into a tendon that inserts into the tibia down here
that’s what allows the quads to do that knee extension
okay so we’re just gonna work on the tissues around here in case there’s any
scar tissue or adhesions that might be impacting the way the patella is moving
what you want to do is start with your thumbs two thumbs here and you go you
can start at the medial aspect and you’re gonna slide the thumbs down and
around the patella as you actively flex your knee just like that so we’ll go a
little bit over same thing at deflection sliding the thumbs right down you go
right over top of the patella that’s fine and then you’re gonna work your way
all the way around with active flexion the reason why the active flexion is so
beneficial is because we’re firing up the hamstrings to flex the knee which
will reciprocally inhibit or shut off the quadriceps and when the quads are
relaxed they’re shut off then you can get right in there with your thumbs
they’re when they’re all tense you can’t dig in as far but when the muscles
relaxed you can get right down into the deep into the tissue and the quads are
really thick tissues you want to get in there that’s active self myofascial
release around the patella do both sides you’re gonna spend around a minute two
minutes per side next up is tibial rotations so what this is doing is
activating the muscles that contribute to rotation of the tibia so you can see
that if I were to shine a light from the tibia if a flashlight was installed the
light would be shining that way away it would be shining that way okay not as
much as the foot because the foot moves a little bit more than just the tibia
but it’s a little bit of range of motion like that if that motion isn’t
functional if you don’t have that movement then that is a problem because
that movement is necessary for the knee to function properly and if you don’t
have that there’s gonna be a lot more stress on the knee itself so we got to
restore that tibial rotation simple thing to do
now you can only rotate the tibia when the knee is flexed if it’s perfectly
locked out there’s no tibial rotation the knee is locked and all the rotation
will be coming from the hip so the knee has to be flexed start with as much
flexion as you can and you do I don’t know anywhere around ten rotations five
in either direction hold it at the end range a little bit for a second and then
you move up a little bit do it again same thing hold it at the end range for
a second and then switch back and forth five reps you can do a four or five
different angles and this is going to help to activate those muscles that
contribute to the rotation of the tibia which are the hamstrings semimembranosus
tendinosis biceps femoris and even those little muscles underneath the knee like
the popliteus you might get that activated a little bit and getting
everything active is required a prerequisite to proper function so if
muscles aren’t active then by definition you don’t have proper function okay you
go up and down the different angles restoring that rotation finally that’s
going to work on that little movement of the knee or the tibia now we’re gonna
work on the gross movement and fire up the muscles that contribute to that
which are the quadriceps which do extension and then the hamstring group
as a whole which does flexion so how are we gonna do that
well we’re gonna do a hip bridge with push and pull that’s what I call it so
you know the standard hip bridge that guy alright we’re gonna do it just be
very specific with it first I want you to get into fully flexed active flexion
of the knee so feet off the ground flex your knees and then place the feet on
the ground that’s where you’re going to work from okay from here get up into
your hip bridge as tall as you can once you’re here we’re gonna alternate a
five-second push and then a five-second pull so the push is I’m activating the
quads I’m sliding my feet away from my head
my feet are naturally moving but that’s just gonna fire up the quads hold for
five seconds keep breathing and then we’re gonna alternate right into the
pull so pulling the heels towards my butt fire up the hamstrings glutes are
on the whole time spine is in neutral I’m breathing so now I’ve got to pull
and then we can lower down and relax and then do another rep you’ll want to
do anywhere from three to six repetitions of this technique so again
you bridge up first activation pattern first map is to push and fire up the
quads hold for 5 seconds and breathe maintain the alignment of the spine
throughout and then you switch to a pull fire up the hamstrings and down and
relax three to six repetitions there and that’s gonna work the quads and the
hamstrings and it’s going to work it in a closed chain fashion so I like to you
whenever I do these types of videos where I’m giving you a few exercises for
a particular condition I like to work the different types of movements so one
type of movement is open chain tibial rotation that’s open chain the foot is
moving the tibia is moving and my butt’s on the ground and then closed chain my
feet are on the ground and my body’s moving around it we’re also changing it
up between a dynamic movement here where as the hip bridge with the push and pull
is an isometric movement there so I’d like to give you a variety of stimulus
in the various movements so that we work the muscles and the neuromuscular system
in a number of different ways so like I said the benefits of these techniques
are to restore some tissue quality around the kneecap the patella if that
the source of your pain to restore the movement of tibial internal and external
rotation and to get the quads and hamstrings fired up and although all
those exercises facilitate blood flow to that area which is necessary for healthy
tissues especially ligaments tendons connective tissues like meniscus
articular cartilage all those passive tissues need movement and muscular
activation to drive blood flow to them so that they can regenerate and stay
healthy now the bonus tip so the bonus tip is if you’ve got sore knees or just
bugging here they’re kind of achy when you shower in the morning around
whatever your shower it is in the morning or night I shower at night
because I can’t go to bed stinky my wife wouldn’t allow me in the bed but when
you shower alternate 30 seconds of as hot as possible on the knees with 30
seconds of cold if you do that for three minutes per knee and that’s six minutes
and that will provide you with not just pain relief will decrease the
inflammation and it will also facilitate blood flow because of that contrast the
hot and the cold the blood vessels dilate when it’s hot so blood flow flow
can go in and then when it’s cold the bluffs blood vessels constrict so it’s
pumping pumping blood in and out like I’m squeezing a tube that’s going to
help immediately with pain and will also facilitate the healing that you’re gonna
get through movement and exercise so like I said this these exercises are
gonna help with pain relief acute pain relief but if you do have bothersome
knees you have to look above and below so you’ve got to look at the feet in the
ankles the way they’re working and you got to look at the hips now you might
have an intuition on which area might be causing you more trouble for example if
you’ve got flat feet maybe it’s coming from your feet that’s a place to start
or if you know your hips are super immobile and tight then maybe you want
to start there either way start somewhere that’s going to help you to
fix whatever it is is that the root cause of your knee pain okay because
most of the time the knee pain isn’t because the knee is not functioning
correctly the knee pain is coming as a symptom of something either below or
above it that’s not working correctly okay so I’ll link to some further
resources you could search my youtube channel for ankle exercises foot
exercises or hip exercises and you can also check out my courses lower limb
control deals specifically with the knees ankles and the feet restoring
proper function muscular activation and mobility to those areas and hip control
does the same for the hips okay so I hope you enjoyed that video please
subscribe if you thought it was cool leave comment if you thought it sucked
keep it to yourself and I’ll talk to you next time peace

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