5 Exercises to Fix Ankle, Hip & Knee Pain from Running (Treat/Prevent)

Summary

The video script emphasizes the importance of targeted exercises beyond static stretching to prevent running-related injuries. Coach E introduces five key exercises: active self myofascial release for the quadriceps, IT band, and hip flexors; extended knee ankle flex technique to enhance knee extension and ankle motion; dead bug with knee extension to engage the core and hip flexors; reverse lunge and twist for core stability and hip abductor strength; and active arch hops to activate foot muscles for better force absorption. These exercises are designed to address muscle imbalances, improve kinetic chain function, and maintain overall health of the lower body for runners.

Takeaways

• 🚫 **Static Stretching Limitations**: Static stretching alone is not enough to prevent running injuries as it doesn't increase muscular strength or change movement patterns.
• 🏃 **Kinetic Chain Concept**: The body's kinetic chain means that dysfunction in one area can cause pain in others, emphasizing the need for comprehensive exercise routines.
• 🔄 **Active Self Myofascial Release**: Using a foam roller or similar tool to release muscle tension and improve tissue pliability, which is crucial for muscle health and injury prevention.
• 🦵 **Quadriceps and IT Band Focus**: Targeting the quadriceps, IT band, and hip flexors can help prevent issues like quadriceps tendinitis and improve overall running mechanics.
• 🌟 **Extended Knee Ankle Flex Technique**: Enhancing the range of motion in the knee and ankle to prevent cartilage breakdown and address issues like calf strains and knee problems.
• 🐛 **Dead Bug with Knee Extension**: This exercise works the core and hip flexors while lengthening the hamstrings, which is essential for stabilizing the pelvis and spine during running.
• 🤸‍♂️ **Reverse Lunges and Twist**: Integrating core work with hip abductor engagement to improve lower body alignment and reduce the risk of injuries like meniscus tears and ankle issues.
• 🦶 **Active Arch Hops**: Activating the intrinsic foot muscles to better absorb impact forces during running, which can help prevent injuries and improve running efficiency.
• 📚 **ROM Coach App**: Utilizing the ROM Coach app for specific routines designed for runners to improve mobility, post-run restoration, and pre-run preparation.
• 📈 **Progressive Exercise Approach**: Starting with a lower number of sets and reps and gradually increasing as the body adapts to the exercises for a sustainable and effective training routine.
• 📉 **Root Cause Analysis**: Addressing the root cause of muscle tension and dysfunction rather than just treating the symptoms for long-term injury prevention.

Q & A

Why is static stretching not enough to prevent running injuries?

Static stretching doesn't increase muscular strength or change movement patterns, which means it can't address issues like muscle imbalances, dysfunctions, or weakness that can lead to injuries.

What is the purpose of active self myofascial release?

Active self myofascial release is used to improve tissue pliability, allowing muscles to move properly and reducing the risk of injuries related to muscle knots and tension.

How does the rectus femoris muscle's tension affect running?

If the rectus femoris muscle is too tense, it can cause a lot of tension and pulling on the kneecap (patella), potentially resulting in quadriceps tendinitis and pain at the top of the knee.

What is the significance of the kinetic chain concept in the context of running injuries?

The kinetic chain concept refers to how dysfunction or problems in one area of the body can result in pain in different areas. For runners, this means that issues like hip flexor dysfunction can manifest as knee pain due to the interconnectedness of muscle groups.

What is the extended knee ankle flex technique and what does it target?

The extended knee ankle flex technique targets the range of motion of the terminal knee extension and ankle range of motion. It helps prevent premature breakdown of knee cartilage and addresses issues related to limited ankle dorsiflexion, which can lead to calf strains and knee problems.

How does the dead bug with knee extension exercise benefit runners?

The dead bug with knee extension works the core and hip flexors while lengthening the hamstrings. This helps maintain proper pelvis and lumbar spine alignment, reducing the risk of low back pain, hip issues, and SI joint pain during running.

What role do hip abductors play in the reverse lunge and twist exercise?

Hip abductors are engaged during the reverse lunge and twist to maintain good alignment of the lower body. Proper activation of these muscles helps prevent issues like knee valgus, where the knee caves in, leading to excess force on the lateral knee structures and potential injuries.

Why is it important to train the active arch in running?

Training the active arch activates the intrinsic foot muscles, which helps absorb the impact force of each step when running. This can prevent injuries and improve running efficiency by teaching the body to better handle the repetitive force of running.

What is the ROM coach app and how can it help runners?

The ROM coach app provides short workouts and routines, including daily movement tuneups and specific routines for runners. It offers general mobility, post-run restoration, and pre-run prep to help runners maintain health and efficiency.

How often should the exercises presented in the video be performed?

The exercises should be performed two to three times a week for four weeks. They can also be done as a warm-up before running by performing one set of each exercise.

What is the key to preventing knee pain when running?

Preventing knee pain involves a multifaceted approach that addresses muscle imbalances, movement patterns, and specific muscle groups like the hip flexors and quadriceps. The exercises provided aim to improve overall lower body health and alignment to reduce the risk of knee pain.

How can runners ensure they are performing the exercises correctly?

Runners should focus on maintaining proper form and alignment throughout each exercise, as well as gradually increasing the intensity and number of repetitions as they become more comfortable with the movements. Seeking guidance from a coach or physical therapist can also help ensure correct technique.