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.

Outlines

00:00

🏃‍♂️ The Importance of Beyond Static Stretching

This paragraph emphasizes the misconception that static stretching alone can prevent running-related injuries. It introduces the concept of active self-myofascial release (SMR) and its role in improving tissue pliability and addressing muscle knots. The paragraph highlights the interconnectedness of the body and how dysfunction in one area can lead to pain elsewhere, stressing the need for exercises that go beyond static stretching to maintain a healthy and pain-free running experience.

05:01

📱 Introducing ROM Coach App and Extended Knee Ankle Flex Technique

The speaker introduces the ROM Coach app, a tool designed to help maintain movement freedom and prevent pain with targeted workouts and routines for runners. The paragraph then delves into the Extended Knee Ankle Flex technique, which aims to improve the range of motion for both the knee and ankle. This exercise is crucial for preventing issues such as calf strains, knee problems, and improper force absorption, which can lead to a variety of injuries.

10:02

🦵 Targeting Core and Hip Flexors with Dead Bug and Knee Extension

This section focuses on the Dead Bug with Knee Extension exercise, which works on core stability, hip flexor engagement, and hamstring lengthening. The importance of these muscle groups for runners is discussed, as a weak core and tight hip flexors can lead to improper running form and associated injuries. The exercise helps to maintain pelvic and lumbar spine stability, which is essential for healthy running.

15:03

🔄 Core Integration and Hip Abductor Activation with Reverse Lunge and Twist

The Reverse Lunge and Twist exercise is introduced as a way to integrate core stability and activate hip abductors, which are vital for maintaining proper lower body alignment during running. The paragraph explains how poor alignment can lead to excessive force on the knee and ankle, causing damage over time. The exercise mimics an exaggerated running gate, training the body to absorb impact more effectively and prevent fatigue-related issues.

👣 Active Arch Hops for Intrinsic Foot Muscle Activation

The final paragraph discusses the Active Arch Hops exercise, which targets the intrinsic foot muscles responsible for absorbing impact during running. The technique teaches the body to actively absorb force upon foot landing, reducing the risk of injury. The importance of training this skill is emphasized, along with a brief explanation of how to perform the exercise and its benefits for runners.

Keywords

💡Static Stretching

Static stretching refers to the practice of lengthening muscles by holding a stretch in a passive manner. In the context of the video, it is mentioned that static stretching alone is not sufficient to prevent running injuries. It does not increase muscular strength or change movement patterns, which are critical for addressing muscle imbalances and dysfunctions.

💡Myofascial Release

Myofascial release is a technique used to alleviate tension in muscles and connective tissue. The video emphasizes active self-myofascial release, which involves using a tool like a foam roller to apply pressure and 'roll out' muscle knots. This technique is crucial for improving tissue pliability and preventing issues like quadriceps tendinitis caused by lack of muscle flexibility.

💡Kinetic Chain

The kinetic chain is a concept in biomechanics that explains how the body's segments work together to produce movement. The video discusses how dysfunction in one area, such as the hip flexors, can lead to pain in another, like the knees. Understanding the kinetic chain is key to addressing the root causes of running injuries.

💡Extended Knee Ankle Flex Technique

This is a specific exercise designed to improve the range of motion of the knee and ankle, which is essential for preventing premature breakdown of knee cartilage and reducing the risk of injuries like calf strains and meniscus issues. The technique involves positioning the leg on a support, activating the quadriceps, and then performing controlled movements into full knee extension and ankle dorsiflexion.

💡Dead Bug with Knee Extension

The dead bug with knee extension is an exercise that targets the core and hip flexors while also lengthening the hamstrings. It is important for runners as a strong core can help maintain proper pelvic and lumbar spine alignment, reducing the risk of low back pain and hip issues. The exercise involves lying on the back, bringing one knee up to about 90 degrees, and extending the other leg while maintaining core engagement.

💡Reverse Lunges and Twist

This exercise integrates core work with hip abductor engagement and hip extension, which are all important for maintaining proper running form and preventing injuries. It involves stepping back into a lunge position while twisting the torso, which helps to train the body for the exaggerated movements required during running and to prevent issues like knee valgus and ankle problems.

💡Active Arch Hops

Active Arch Hops are a training technique to activate the intrinsic foot muscles, which helps in absorbing impact forces during running. This exercise is crucial as every running step involves significant force that needs to be absorbed by the feet. The video demonstrates how to create an 'active arch' in the foot and then perform hops, focusing on landing and pushing off with the arch activated.

💡Pelvic Stability

Pelvic stability is the ability of the pelvis to maintain its correct alignment during movement. The video highlights its importance for runners to prevent issues like low back pain and hip problems. Exercises such as the dead bug with knee extension are recommended to strengthen the core and hip flexors, contributing to better pelvic stability.

💡Quadriceps Tendinitis

Quadriceps tendinitis is an overuse injury resulting from inflammation at the point where the quadriceps muscles attach to the patella. The video explains that this condition can arise from a lack of tissue pliability, particularly if the rectus femoris muscle is overly tight, leading to excessive tension and pulling on the kneecap.

💡Proprioception

Proprioception is the body's ability to sense its position and movement in space. In the context of the video, it is related to how the body activates muscles to best absorb force during running. Training exercises like Active Arch Hops can improve proprioception, which is beneficial for efficient and safe running.

💡Intrinsic Foot Muscles

Intrinsic foot muscles are the muscles located within the foot that help support the arch and contribute to overall foot function. The video discusses how activating these muscles through exercises like Active Arch Hops can improve force absorption and proprioception, which are vital for healthy running.

Highlights

Static stretching alone is insufficient for preventing running-related injuries; it doesn't increase muscular strength or change movement patterns.

Introducing five exercises that can significantly impact the ability to run freely and without pain.

The importance of addressing muscle dysfunctions, inhibitions, weaknesses, and imbalances to prevent injuries.

Understanding the kinetic chain concept and how dysfunctions in one area can cause problems in others.

Active self-myofascial release for the quadriceps, IT band, hip flexors, and outer hip muscles to improve tissue pliability.

The rectus femoris muscle's role in causing quadriceps tendinitis if it's overly tight or tense.

ROM coach app is introduced as a tool for maintaining range of motion and preventing pain, with specific routines for runners.

Extended knee ankle flex technique to work on the range of motion of the knee and ankle, preventing knee cartilage breakdown and injuries.

Dead bug with knee extension exercise to work the core, hip flexors, and lengthen the hamstrings, which is crucial for runners.

The potential issues caused by a non-functioning core and hip flexors, such as low back pain and hip issues.

Reverse lunge and twist exercise to integrate core stability, hip abductor strength, and simulate an exaggerated running gate.

Active Arch Hops to activate intrinsic foot muscles for better force absorption during running.

Training the ability to absorb impact forces during running, which is crucial for preventing injuries.

The importance of proprioception and muscle activation for efficient force absorption and injury prevention.

A detailed routine consisting of five exercises to be performed two to three times a week for four weeks.

Each exercise targets specific muscle groups and movement patterns to enhance running efficiency and reduce the risk of injury.

The exercises can also be performed as a warm-up set before running to activate necessary muscles and prepare the body.

Additional resources and a knee pain solution program for further injury prevention and pain relief.

Transcripts

if you think a few stretches at the

corner when you're waiting to cross the

street or after your run is enough to

fix and prevent injuries related to

running then you are gravely mistaken

watch this video for five exercises

that'll have a significant impact on

your ability to run freely and without

[Music]

pain coach e for precision movement here

and if you're ready to run and you want

to do it painfree then the exercises in

this video are really going to help you

out and they address what's not

addressed if you're just focusing on

static stretching if you do anything at

all to help to prevent problems from

happening in the future because static

stretching doesn't increase muscular

strength it doesn't really change your

movement patterns so if you have any

dysfunctions in your movement patterns

if you have any muscle inhibition or

weakness or imbalances static stretching

isn't going to address those issues but

the exercises that I have for you today

will and for each exercise I'm going to

break down why they are beneficial to

Runners and how they can prevent various

injuries because when it comes to the

body everything is connected from toes

to the top of your head and if you have

dysfunction or problems in one area that

could result in pain in a number of

different areas it doesn't always mean

that the pain is going to be where the

dysfunction is it could move up it could

move down it can move all around so in

this video you're going to learn about

the concept of the kinetic chain and how

dysfunctions at different areas can

cause problems at others so let's get

right into the exercises and you'll

learn as we go the first exercise we're

going to do to keep your body pain-free

from running is active self mofas

release and we're going to Target the

quadriceps you can even do the inner

thigh the adducts a little bit go right

up to the hip flexors and get out to the

IT band and up to the outer hip and the

tensor FAS AATA muscles the reason why

we're doing this is to improve tissue

pliability the ability of your tissues

to lengthen and contract if you're a

massage therapist you know or if you've

ever been to a massage therapist you've

probably heard of muscle knots where you

get a little ball of tension right in

the muscle we're trying to use this

technique to release those balls of

tension so that your muscles can move

properly how they're supposed to which

will help keep you healthy when you do

this exercise you want to match movement

the rate of movement of your joint with

your rolling over the roller so let's go

for it so I'm going to start on the

quads here and I'll start on the medial

aspect so the VMO inner inner side and I

get over there I try to relax on the

roller and then as I'm

rolling I'm bringing my heel to my butt

so that's knee flexion go right up to

the hips get a little butt squeeze glute

squeeze there at the top and then

return and then I go again and do a

slightly different

area and the same movement in matching

the movement of over the roller with my

flexion of the knee then you can go all

the way out to your IT

band and do the same thing trying to

relax Runners typically have atrocious T

bands and get a little hip extension at

the end and you keep going for one to

two minutes and when you first start

doing it it might be really painful try

to really relax the muscles and breathe

through any tight painful areas that

you're feeling and as you repeat this

over and over it'll get better and

that's a sign that your tissue quality

is improving now this is beneficial

because as I was mentioning earlier you

could have dysfunctions here that if you

have a knot somewhere or really tense

muscle that can cause issues for example

you could have a really tense and taut

rectus femoris muscle that's the most

superficial quadriceps muscle and if

you're running with that that's going to

cause a lot of tension and pulling on

the kneecap the patella and that could

result in quadriceps tendinitis that

pain right at the top of the knee here

so that's just one example of a painful

issue that you could that could manifest

from

a tissue that is lacking pliability now

the real question is why is the rectus

femoris so taught and one reason could

be that the Seas the hip flexor muscle

isn't functioning properly that's why

it's not about just rubbing the painful

area if you've got this quadriceps

tendonitis you're rubbing it you're

putting ultrasound on it you're doing

all these things taping it that could be

helpful but if you're not getting to the

root cause of the issue you're going to

be spinning your wheels so this is where

you start active self mof FAS release

then we got to start activating muscles

and integrating that into movement

patterns that will transfer over to

proper running and that's what we're

going to do with the rest of the

exercises hey it's coach e here real

quick I wanted to tell you about

something that you might not know about

first of all we've got an app called ROM

coach range of motion coach and that's

going to help you to keep moving freely

and without pain with short workouts and

routines and a daily movement tuneup and

a lot of stuff that'll help you out but

if you're a runner I wanted to show you

something really specific in the app

that's going to help you specifically so

you take a look here this is the app

this is ROM coach you can download it

for your iPhone or your Android phone

after you sign up you can go into train

library and

routines and from here you can just type

in

run and you'll find various routines

designed specifically for runners

General Mobility for

runners Post Run restoration that's

after your runs to rebalance your body

and pre-run prep that's basically a

warm-up to get muscles activated to help

you run more efficiently and to keep

your body healthy so check that out

there'll be links down below or we can

have a link up here in the video

somewhere and you can download the app

for free start using it and I promise

you it'll help you out the second

exercise we call the extended knee ankle

Flex technique and for this you'll need

something to prop up your thigh I'm

going to use my foam roller you could

use a pillow you could use something

that's about this height what's this

about 6 in or five or six in to place

your leg on and what this exercise is

doing is it's working the range of

motion of terminal knee extension that's

your ability to fully straighten the

knee which is important to prevent the

premature breakdown of the knee

cartilage and it's working ankle range

of motion both planer flexion that's

pointing the toe and dorsy flexion

that's pulling the toes up and some

issues that can result of a lack of

ankle doors def flexion for example

could be calf strains could be a myriad

of knee issues including miniscus

injuries or telop general telop femoral

pain syndrome it could even result in

problems at the hip because if you don't

have good dorsy flexion you're not able

to properly absorb Force at the foot and

all that Force has to travel up and be

absorbed somewhere else so the somewhere

else is going to get overloaded so this

is a great exercise a very efficient

exercise for getting the lower leg

working well for the technique you place

your leg on the roller and then what we

like to do is we try to get the vastest

medialis that's the middle quadriceps

muscle the inner quadriceps muscle fired

first get that firing first at least

make sure it's on and from there once

it's on ramp up the contraction that

means gradually increase the strength of

the contraction of the quadriceps

and once it's on pretty strong slowly

straighten your knee to full knee

extension not hyp extension if you're

hyper mobile just full knee extension

from here you maintain the terminal thee

extension then you point the toe

activating the calves and you're trying

to get deeper into planter flexion so

really squeezing those calf muscles but

not letting the knee Bend at all hold

that for 5 to 10 seconds and then slowly

go to dorsy flexion pulling the foot up

closing the angle at the ankle working

the tibialis anterior muscles which is

important if you're a runner all the

while keeping the quads on and the knees

straight after 5 to 10 seconds go to

neutral and then slowly lower your foot

to the ground and then gradually relax

the quadriceps don't just let them fully

release in an instant gradually relax

them and then you're controlling the

intens of the contraction that's another

aspect of control that we can develop

over our bodies so that's the extended

ankle Flex technique exercise number

three is the dead bug with knee

extension and this technique is going to

work the core the hip flexors and it's

going to lengthen the hamstrings and

these are all things that Runners need

to do because if you've got core muscles

that don't work well and hip flexes that

don't work well well we've already

talked about some problems that could

arise from a dysfunctional soas but if

your core is not working well then your

pelvis and your lumbar spine can be

sloshing around there as you're running

and that can result in low back pain or

hip issues or SI joint pain a myriad of

different issues so regardless of what

the issues could be or what you are

dealing with this exercise is good for

you it's another really efficient

exercise it hits a lot of different

things so for the dead bug with knee

extension lie down flat on your back

back and you want to make sure you have

a little bit of curve through your

lumbar spine so you're maintaining

neutral posture get those shoulder

blades back to again train that good

neutral posture and the first thing

you're doing is flexing your hip bring

your knee up to about 90 degrees of hip

flexion here and then push your knee

into your opposite hand so you're

activating those muscles and you keep

that activation going the whole time so

keep pushing and resisting and from here

keeping the ankle relaxed keep that

pressure

and you straighten the knee activating

the quads and holding that for about 5

Seconds maintaining neutral posture in

that curve under your lumbar

spine keeping the

pressure on the hands and then you relax

and go down so again I'll do it on this

side Flex to about 90 degrees or so push

into the hand and resist and you can

straighten the knee

and keep that pressure and keep trying

to fully straighten the knee keeping the

ankle relaxed so you don't irritate your

sciatic nerve for five

seconds and then you repeat on the other

side now an alternative just to make it

a little tougher is you could start off

the same way lift the opposite leg lift

the opposite hand and hold yourself in

that

position but ultimately the first

variation is the most important

important to get those things that I

mentioned working properly the fourth

exercise we're going through today is

called the reverse lung and twist and

this exercise has a number of benefits

number one we've got the core

integration here that I just talked

about in the previous exercise how

important that is for maintaining

stability of the lumbar spine and the

pelvis to prevent hip issues pelvic

issues and low back pain number two

we've got the hip abductors involved

more here as I twist around we have to

fire up these muscles to maintain good

alignment of the lower body and if you

don't have good alignment of the lower

body every time you step if you're in

valgus knee where the knee caves in

that's causing issues and excess Force

going through the lateral knee so the

meniscus it's causing excess Force to go

through the ligaments of the knee and

trashing the ankle the ankle gets

absolutely trashed when you do uh when

you run and you've got this vus knee

caving movement pattern and it's also

going to integrate from the feet all the

way up through the core so that

integration it's almost like an

exaggerated running gate I'm going

deeper into every range of motion so by

training it through this exaggerated

motion we will hit the movement patterns

that we need in running and the last

aspect that I really like about this

technique is the extension that back leg

the hip gets extended here because when

you're running a lot of times especially

if you're going for a long time you

start to get fatigued you're going at a

more long distance type of pace you stay

in this Hip Flex position so we need to

lengthen that out so those hip flexors

don't shorten up and adapt in that

shortened range of motion and cause

problems that I mentioned previously for

the reverse lung and twist you simply

step back and as you're stepping back

and down you're twisting over the front

foot staying tall with good

posture keeping lower body alignment so

I'm not letting my leg and my knee go

out like so I'm keeping it all aligned

so the leg is perfectly straight and the

foot is pointing straight

ahead and the leg is pointing straight

ahead right over top of that

foot if you're up for it and you're

capable of maintaining good Tech

technique grab a weight and just add a

little bit of load to

this now the last key point is and this

is a little bit more advanced especially

for you if you've been following us for

a while get that active Arch going so

the short and skinny foot exercise on

that front foot so I'm active Arch and

then I'm using

that as well and that's how you're going

to get full integration from your feet

up through your core to help keep you

healthy for running the last exercise

I've got for you today I call Active

Arch Hops and it gets those intrinsic

foot muscles that's the muscles on the

bottom of your dirty feet activated so

that they can start to absorb Force

right when your foot hits the ground and

overall this technique is training you

to absorb that impact because every step

you take when you run is four to seven

times your body weight of impact of

force that you have to absorb so that's

a lot of force so if we're not training

it then we're just hoping that we are

picking up the skill of absorbing that

Force as we go but if we train it we can

actively and

consciously learn the skill of absorbing

that force that can transfer over to

help to keep you healthy when you're

running for this technique you start

with the active Arch so that's that

short and skinny foot and if you don't

know what to do here here I'm going to

link down below I say this every video

you've got to learn how to activate your

intrinsic foot muscles so we're going to

link in the description to a muscle uh

to a video called wake up how to wake up

your dead feet so I'm going to do that

right now the basics of it are I make

the foot short so pull the foref foot

towards the heel and I make the foot

skinny across the forefoot there across

the metatarsals and that creates the

active Arch so the muscles give you that

Arch it's better than sticking and

orthotic in there we've got active

support now from here I'm going to feel

that wake it up for 5 to 10 seconds or

so and then I'm going to do a set of 10

Hops and every time I hop I'm trying to

quickly land and get that active Arch

again and then push up off that active

Arch just like so so here what I'm doing

is I'm not going as fast as I can

jumping up and down or I'm not jumping

as high as I can my primary goal is to

get the active Arch on to absorb that

force on the way down and make sure I'm

using it as I spring up now when you run

this isn't necessarily something that

you have to think about all the time but

I would say if you go out for a little

bit bit of a run your first few minutes

maybe you do a bit of warmup and you

think about okay how can I get my feet

on as I'm

jogging are they on do I have that

intrinsic foot muscle activation and

that's really beneficial not only for

the force absorption but also the

proprioception telling your body how to

activate the muscles to best absorb the

force and best and most efficiently do

your thing which is running to summarize

the exercises we went through today we

started off with active self myof FAS

release for the quads the IT band the

hip flexors the outer hip muscles and

for that do one to two minutes per side

next we went to the extended knee ankle

Flex do two sets of three reps per side

holding each activation for 5 to 10

seconds the third exercise with the dead

bug with knee extension do two to three

sets of four to six reps per side

holding for 5 seconds the fourth

exercise is the reverse lung and twist

do this for two to three sets of six to

eight reps per side and we finished off

with the active Arch hops do that for

three to five sets for 10 repetitions

and you start with with a lower number

of rep sets and Reps and you can work

your way up as you do this routine and

do it two to three times a week for four

weeks and you can also perform one set

of each exercise as a running warm-up

there you have five exercises that will

help you keep your hips your knees your

ankles your feet healthy for running I

hope the explanations that I give for

each exercise helps you to better

understand what your body needs to stay

healthy and to stay moving freely and

without pain let us know what you

thought in the comments below and if

you're looking for more resources to

check out to learn more about our

methods or to learn different exercises

we've got one on the VMO here and one on

the glute medius here both really

important muscles for running and if

you've got painful knees which is the

most common area affected by running

then check out our knee pain solution

this takes the approach that you've

learned about in this video to another

level and progresses you through

multiple phases with many different

exercises to keep your knees healthy and

pain free