5 Movements EVERYONE Should Master for Pain-Free Knees
Summary
TLDRThis video offers a comprehensive guide to maintaining knee health through targeted exercises. Coach E from Prison Movement introduces five key movements designed to decrease stress on the knees, improve muscle function, and enhance range of motion. The routine addresses issues like arthritis, meniscus injuries, and ligament problems, focusing on strengthening the quads and hamstrings, improving ankle flexibility, and promoting optimal knee joint function. Exercises include the extended knee ankle flex, short ham hip extension, supine tibial rotation, short and skinny foot, and reverse lunge. The video emphasizes the importance of proper technique and muscle activation for pain-free, strong knees.
Takeaways
- 🧘 The video provides five exercises aimed at maintaining healthy and pain-free knees, which is beneficial for individuals with current or past knee issues such as arthritis, meniscus injuries, or ligament tears.
- 👣 To support knee health, it's crucial to ensure proper function of the feet and ankles, as well as the hips, to distribute forces effectively and reduce stress on the knees.
- 💪 Decreasing tension in the quadriceps and hamstrings is important for knee health, and addressing muscle imbalances, such as a weak gluteus maximus or a dysfunctional iliopsoas, can alleviate this tension.
- 🏋️♂️ Strengthening the muscles around the knee joint, such as the quads and hamstrings, is essential for maintaining an optimal function of the knee joint itself.
- 🚶♀️ Active range of motion is necessary for knee health, and exercises should focus on achieving full extension and avoiding premature wear on cartilage.
- 🦿 The first exercise, the extended knee ankle flex, targets the vastus medialis and vastus intermedius muscles to improve ankle range of motion and break habitual movement patterns.
- 🦵 The short ham hip extension technique is designed to work the knee in full flexion, building strength in the end range of motion and promoting proper hip movement patterns.
- 🔄 Supine tibial rotation is an exercise that restores the often neglected internal and external rotation range of motion of the knee, which is critical for preventing meniscus degeneration.
- 👣 The short and skinny foot exercise focuses on activating the intrinsic foot muscles to create an 'active arch' and improve foot function, which is foundational for overall lower body health.
- 🤸♀️ The reverse lunge is a comprehensive exercise that integrates strength, range of motion, and proper movement patterns, making it an excellent choice for knee health.
- 📈 The routine concludes with a summary of the exercises and their benefits, emphasizing the importance of regular practice for maintaining knee health and pain-free movement.
Q & A
What are the five exercises presented in the video for maintaining healthy and pain-free knees?
-The video presents five exercises: 1) Extended knee ankle flex, 2) Short ham hip extension, 3) Supine tibial rotation, 4) Short and skinny foot with metatarsal pressure, and 5) Reverse lunge.
Why is it important to decrease the stress on the knees?
-Decreasing stress on the knees is crucial to prevent premature wear and tear, which can lead to issues such as arthritis or other injuries. It helps to maintain the knee's health and functionality.
How can the function of the feet and ankles impact the knees?
-If the feet and ankles aren't working well, more force has to go up through the knees because they're not absorbing the forces they should be. This can lead to increased stress and potential injuries.
What role do the quadriceps and hamstrings play in knee health?
-The quadriceps and hamstrings are key muscle groups that work at the knee joint. They need to be strong and flexible to support the knee joint and reduce tension, which helps keep the knees healthy and pain-free.
Why is it important to address the root cause of chronic quadriceps and rectus femoris tightness?
-Addressing the root cause, such as a dysfunctional iliopsoas muscle, is important because it can lead to overwork and tightness in the rectus femoris, which is not well-designed to perform hip flexion and can become taut and inextensible.
How does the short ham hip extension exercise help with knee health?
-The short ham hip extension exercise works the knee in full flexion, building strength in the end range of motion and promoting stability, which contributes to long-term knee health.
What is the purpose of the supine tibial rotation exercise?
-The supine tibial rotation exercise restores the important and often neglected range of internal and external rotation at the knee, which can help prevent premature degeneration of the meniscus.
Why is intrinsic foot muscle activation important for overall lower body health?
-Intrinsic foot muscle activation is important because it helps create an 'active arch' in the foot, which can absorb force and contribute to better overall lower body mechanics, including the knees.
What does the reverse lunge exercise aim to achieve?
-The reverse lunge exercise aims to build strength in a split stance, mimicking movements like walking, running, and sprinting, while also promoting lengthening through the quadriceps and hip flexors on the other side.
How often should the exercises in the video be performed to maintain knee health?
-The exercises should be performed a couple of times a week to keep the knees healthy and pain-free.
What is the significance of the 'short and skinny foot' exercise in the context of the entire routine?
-The 'short and skinny foot' exercise is significant as it integrates with the previous exercises by focusing on foot and ankle mechanics, which are foundational for overall lower body health, including the knees.
Outlines
🦿 Knee Health and Exercise Overview
Coach E from Prison Movement introduces five exercises designed to maintain knee health and alleviate pain. The video addresses individuals with existing knee issues like arthritis or past injuries, as well as those looking to prevent future problems. The coach provides a high-level overview of the principles behind the exercises, emphasizing the importance of reducing stress on the knees by improving foot and ankle function, decreasing muscle tension in the quadriceps and hamstrings, and enhancing the knee joint's own function. The root causes of muscle tightness are discussed, such as the role of the iliopsoas muscle in preventing rectus femoris tightness and the impact of gluteus maximus weakness on hamstring tightness. Strengthening the knee joint muscles, improving active range of motion, and practicing proper movement patterns like squats, lunges, and hip hinges are highlighted as essential for knee health.
🏋️♂️ Exercise 1: Extended Knee Ankle Flex
The first exercise, the Extended Knee Ankle Flex, targets the vastus medialis and vastus intermedius muscles to improve knee health. It involves using a foam roller placed above the knee and activating the quadriceps while fully extending the knee. The exercise also works on terminal knee extension, which is crucial for preventing cartilage wear. Participants are instructed to hold the contraction for 5 seconds, alternating between plantar flexion and dorsiflexion of the ankle, to promote muscle activation and dissociation of habitual movement patterns. The exercise is recommended to be performed in two sets of three reps per side, holding each rep for 5 seconds.
🧘♀️ Exercise 2: Short Ham Hip Extension Technique
The second exercise focuses on knee flexion using a yoga block or rolled-up towel to work the hamstrings and hip extension muscles. The goal is to maintain tension on the block while extending the hip and keeping the ankle relaxed. Care is advised to prevent hamstring cramps, especially for those prone to this issue. The exercise involves extending the hip to full range of motion, holding for 5 seconds, and then slowly returning to the starting position. This technique not only strengthens the hamstrings but also trains the gluteus maximus and iliopsoas muscles for better hip function, reducing force through the knees. It is recommended to perform two sets of three reps per side, holding each rep for 5 seconds.
🔄 Exercise 3: Supine Tibial Rotation
The third exercise, Supine Tibial Rotation, addresses the often-neglected internal and external rotation range of motion of the knee. This is important for preventing premature degeneration of the meniscus and other passive tissues, especially for those involved in sports that require rotation or hard cutting. The exercise involves lying on the back, flexing the hip, and cycling between external and internal rotation while fully extending and flexing the knee. This helps restore the active range of motion and integrates the previous exercises' full knee extension and flexion. It is recommended to perform two sets of three reps per side.
👣 Exercise 4: Short and Skinny Foot with Metatarsal Pressure
The fourth exercise concentrates on activating the intrinsic foot muscles, which are essential for creating an 'active arch' and absorbing force during movement. The 'short and skinny foot' exercise involves pulling the forefoot towards the heel and making the foot skinny across the metatarsals, followed by applying metatarsal pressure by adding body weight. This exercise is designed to wake up and strengthen the muscles at the bottom of the feet, which can help with overall foot and ankle function. It is suggested to perform one set of three reps per side, holding each rep for 10 seconds.
🚶♂️ Exercise 5: Reverse Lunge with Short and Skinny Foot
The final exercise, the Reverse Lunge, is a favorite for lower body strength building, providing unilateral training similar to natural movements like walking, running, and sprinting. It combines strength building on one side with lengthening of the quadriceps and hip flexors on the other. The exercise is performed by stepping back with one foot and pulling oneself up mostly with the front leg, maintaining a short and skinny foot with metatarsal pressure on the other foot. This exercise is beneficial for the low back and can be progressed by adding weight. It integrates all the previous exercises, focusing on foot, ankle, and knee range of motion, as well as hip strength. The recommendation is to perform two sets of six to ten reps per side, and to add weight if ten reps per side can be achieved easily.
Mindmap
Keywords
💡Knee Health
💡Arthritis
💡Meniscus Injury
💡Ligament
💡Quadriceps
💡Hamstrings
💡Range of Motion
💡Intrinsic Foot Muscles
💡Dorsiflexion
💡Plantarflexion
💡Reverse Lunge
Highlights
Five exercises are presented to maintain healthy and pain-free knees.
Importance of proper foot and ankle function to reduce stress on the knees.
The role of the intrinsic foot muscles and ankle dorsiflexion in knee health.
The impact of hip function on knee health and the need for proper hip joint muscles.
Chronic quadriceps and rectus femoris tightness often stems from an iliotibial band dysfunction.
Gluteus maximus weakness can lead to hamstring tension and tightness.
The necessity for optimal function of the knee joint itself, including strength and range of motion.
The first exercise, the extended knee ankle flex, targets the vastus medialis and vastus intermedius muscles.
Technique for the extended knee ankle flex to improve terminal knee extension.
The short ham hip extension technique to work the knee in full flexion.
Warning about potential hamstring cramps during the short ham hip extension exercise.
Supine tibial rotation exercise to restore the often neglected rotational range of motion of the knee.
The importance of intrinsic foot muscle activation for overall knee health.
The short and skinny foot exercise to build an 'active arch' in the foot.
Incorporating the short and skinny foot into the reverse lunge for a comprehensive lower body workout.
The reverse lunge as a favorite exercise for unilateral training and strength building.
Recommendation to perform the routine a couple of times a week for knee health.
Introduction of the 'Knee Pain Solution' program for a step-by-step approach to knee pain relief.
Transcripts
if you want healthy and pain-free knees
whether your knees are good to go now or
you're dealing with something like
arthritis a miniscus injury ligament
Terrors or you've overcome those issues
in the past then there are five
exercises in this video that you'll need
to
[Music]
do coach E from prision movement here
and today we're going to go through five
movements to help you keep your knees
healthy and painfree and before we get
to that I want to just cover a really
high level overview
of what your knees need to stay healthy
and pain-free and this will just give
you some insight into the thinking that
goes behind the exercises and the
routine that you're about to learn so
start off what do we need to do for the
knees we need to decrease the stress or
the amount of force that goes through
them how do we do that one is we look
below at the feet and the
ankles if your feet and your ankles
aren't working well then more Force has
to go up through the knees because
they're not absorbing the forces that
they should be an example here is the
intrinsic foot muscles if they're not
working well they're not going to absorb
that Force if you have poor dorsy
flexion range of motion of the ankle you
can't pull the toes up very well then
the knees are going to have to absorb
more
Force second Point here is
similar your knees are gonna be required
to do more work if your hips aren't
working well so pain-free knees for
painfree knees we got to look below and
we got to look above and get those
joints working properly Point number two
here decrease tension so it's very
similar but in this case we're going to
look at the main muscle groups that work
at the knee joint the quadriceps and the
hamstrings when it comes to the
quadriceps the rectus femoris muscle
that's the most superficial muscle of
the quad ceps group it also attaches and
works at the hip joint in addition to
doing its standard knee extension at the
knee joint this muscle can often get
tight but what people often do is
they'll stretch they do your static quad
stretch pull your heel to your butt but
this doesn't address the root cause root
cause of chronic quadriceps and Rec fem
tightness is a dysfunctional ILO muscle
if the ilis isn't working well you don't
have good hip flexion so bring the knee
up to the chest so your body's your
brain thinks what can I do to get hip
flexion better to get it stronger well
it'll recruit other muscles the rec fem
being one but it's not welld designed to
perform hip flexion so it easily gets
overworked and when a muscle gets
overworked and it never gets rest it
becomes taut and
inextensible so the wfam and the quats
same kind of thing happens with the
hamstrings the hamstrings are often
taught in people and they feel tight and
tense and and the root caus is often
glute Max weakness so if we can fix the
things that cause quadriceps and
hamstring tension and tautness then
that'll decrease the tension of the
knees keep them more loose and relaxed
and they won't we out as quickly finally
general optimal function of the knee
joint itself we need strength of the
muscles at the knee joint so we do need
good strength of the quads and
hamstrings we need range of motion
specifically active range of
motion if you don't have good range of
motion you're going to be limited in
your movement and that's going to cause
issues a really big one there is
terminal knee extension you can't fully
extend your knee then your cartilage is
going to wear wear out prematurely and
finally we need integration also known
as your the way that you move your
movement patterns for these we look to
the fundamental movement patterns like
squats lunges hip hinges those got to be
clean and you've got to be doing them
well for the knees to stay healthy so
here is the highle overview and just
gives you a little bit of thinking into
the approach that went behind designing
the exercises for you right now the
first exercise you must Master for
pain-free knees is the extended knee
ankle flex and this wakes up the often
sleepy vasus medialis and the vast
intermedius which is deep the deepest
muscle of the quadriceps group it works
on range of motion of your ankle joint
so in both dorsy flexion that is pulling
the foot up like this and planter
flexion so pointing the toe down and it
helps to do something that we call
dissociation which is dissociating
Habitual movement patterns breaking old
movement patterns so you can create new
ones so overall this is a great exercise
and if you've got achy knees do this
exercise afterwards whether it's from a
run or from a sport try this technique
out for a few reps and you'll find that
it might help you out what you need for
this is a foam roller or something to
prop your leg up on that's fairly firm
this is about five inches
approximately place the roller just
above your knee I've demonstrated this
technique a lot it's such a good one and
the first thing you do is you activate
the vasus medialis you kind of poke at
it a little bit we've got another video
on the VMO specifically you can watch
that we'll link it up above or in the
description so you poke it you activate
it you activate all of the quads and
then from there keep the activation of
the quads going as you fully straighten
your knee and this works terminal knee
extension very very important from here
you're holding that terminal knee
extension so full knee extension and you
activate the calves to planter Flex at
the ankle and you keep activating the
calves keep trying to PL CER Flex more
and more as you fire the quads up as
hard as you can hold that for 5 seconds
and then slowly move to dorsy flexion so
working the tibialis anterior pulling
that foot up as much as you can keep
activating at the end range I'm not just
hanging out and here I'm not just
hanging out I'm squeezing the quad as
hard as I can for five seconds move to
neutral ankle and slowly keeping the
quads on Lower soft landing and then you
ramp it down gradually so gradually let
go of the contraction don't just let it
fall all at once for this technique do
two sets three reps per side and hold
for 5 seconds next up we're going to
work the short ham hip extension
technique and this is kind of the
opposite this is working the knee in
full flexion so we're working that fully
extended range now we're going to work
that fully flexed range and this is a
new technique I recently come up with
that I did a video on which you can
watch for more in-depth information but
one word of warning is you might start
to cramp in the hamstring when you do
this exercise so if you think you might
have a tendency to cramp go watch our
other video we'll link it up above and
in the description below go watch that
video first to learn how to properly
prepare the muscle for this technique or
you can just Brave it and see what
happens what you need is a yoga block or
a rolled up towel or something and you
squeeze it between your legs and you
want it firm enough where you can apply
pressure pressure and
squeeze so here I'm squeezing that
hamstring squeezing the block and my
goal is to maintain a good level of
tension on the Block
throughout keep the ankle relaxed I'm
setting up in a four-point stance and
good alignment neutral spine and from
here I am
slowly extending the hip keeping the
pressure on the Block and for the first
rep only go as far as you can if you
feel like you're going to cramp if you
go too far just go to half range but if
you could fire that glute up nice and
strong keep the hamstring contracted get
it up to full range of motion hold there
for five
seconds and
then slowly bring it back to a soft
landing and you gradually Let It
Go like so and that's one
rep so this technique works that fully
flexed range of motion of the knee so
we're getting that full active range of
motion we're not just stretching we're
building strength in the end range is of
motion so that you have stability there
The Joint can stay healthy there and
your brain sees okay this is a range of
motion that I can control so I'm going
to let you keep that range of motion and
keep using it do two sets of three reps
per side holding each rep for five
seconds and in addition to working that
full knee flexion knee flexed range of
motion by getting the hamstring fully
activated and shortened what you're
doing is you're biasing this movement of
hip extension and hip flexion to the hip
dominant muscles which are the glute
Maximus and the ilos sois and these are
the muscles that we want to be using for
hip extension and hip flexion
respectively so this in addition to the
range of motion at the knee is also
training a good movement pattern at the
hip and by decreasing the Force the
forces that go through your knee by
increasing the forces that you absorb
with your hip the knees are going to
stay healthier for the long term the
third exercise to master for painfree
knees is the supine tibial rotation and
the knee is primarily a flex a hinge
joint so it goes through flexion and
extension but you can see right here it
also rotates so we've got internal and
external rotation range of motion if you
miss this range of motion then and the
knee is stuck then that can lead to
premature degeneration of the meniscus
because you're getting a lot of wear on
those passive tissues especially if you
play a sport that requires rotation or
hard cutting and you don't have that
range of motion you're going to quickly
jam into that joint and if you go past
that active range of motion get into the
passive tissues like the meniscus the
ACL PCL Etc and those are tissues we
don't want to injure because the the
rehab is is slower so supine tibio
rotation restores this important and
neglected range start off lying on your
back from here Flex the hip to about 90
degrees and we can start off with
external rotation from here I'm trying
to get deeper into that external
rotation this is a theme throughout all
of our exercises so I'm trying to get
deeper into that external rotation range
the whole time as I fully straighten out
my knee keep it externally rotated and
then when I'm fully flexed I go to
internal
rotation and then I fully straighten out
might heard that little snap there
little crepus no problem no pain no
problem and I'm just going between
cycling between
external and internal rotation range of
motion trying to get as deep into those
rotations as I can and fully
extending and flexing the knee down so
I'm not just letting it hang but I'm
actively pulling my heel toward my butt
to get that full knee flexion range of
motion do again two sets three reps per
side and that will help you to restore
this active range of motion and also
integrate the previous two techniques
the full knee extension that we got in
the extended knee ankle flex and the
full knee flexion in the short ham hip
extension so you can see there's a
progression here that is an exercise
building on the exercises done
previously the fourth exercise is
focused on your feet like I said before
the feet are the first thing that comes
into contact with the ground and you can
absorb a lot of force with your feet if
you have good intrinsic foot muscle
function and good ankle range of motion
we've worked on ankle range of motion
already now it's time to focus on the
intrinsic foot muscle activation and the
intrinsic foot muscles are the muscles
right in the bottom of the feet there's
44 layers of muscles on your bottom of
your feet and they create what I like to
call as the active Arch they can
contract and give you an arch without an
arch support without a thick
insole if you use those things then you
might want to think about weaning off of
them and building your simultaneously
building up your active Arch so that
your feet are doing the job that they
were designed to do the excise that we
teach about this to get started with
this is the short and skinny foot we're
trying to do two things we're trying to
make the foot short so pulling the foref
foot towards the heel and skinny pulling
right in here making it skinny across
What's called the metatarsals the
metatarsals are the bones right under
here right at the base of your
toes so the first rep you can do you
just think about pulling the foot in and
making it skinny and holding for about
10 seconds
squeezing just trying to
activate holding nice and strong for 10
seconds and then you let it
go and the second rep you do you can add
one element to it which I call
metatarsal pressure that is putting a
little more weight through those
metatarsal bones that I just describe to
you so you make a short and skinny foot
you get that active Arch this raises up
this gets skinny this gets pulled
towards the heel and then I just apply a
little weight put a little bit more of
my body weight on this foot and think of
pressing down through the metatarsals
and when you do that you'll feel an
increase in activation of those muscles
of the bottom of your feet hold it for
10 seconds keep breathing
naturally and with all of our activation
exercises it's you ramp it up and you
ramp it down gradually let it go don't
just let it flop out but control that
intensity from 100% down to Zero from
zero up to 100 we're gaining control
over our ability to contract our muscles
not only just to wake them up to
contract them at all but also to control
the intensity level at which we can
contract them so the short and skinny
foot you could do one set of three reps
per side 10 seconds you can choose to
alternate or do all sides all reps on
one side then switch it's up to you but
do one set and this exercise is going to
lead in perfectly to our next exercise
which is the reverse lunge the reverse
lunge is by far my favorite lower body
strength building exercise we get a
split stance so we get that kind of
unilateral training or that asymmetrical
training that is akin to walking running
sprinting anything that we do on our
feet and we get not only strength
building on the one side but we also get
lengthening through the quadriceps and
the hip flexors on the other side so
it's a very big bang for your buck
exercise and it's also compared to
squats and deadlifts tends to be easier
on your low back so a great exercise
from a cost benefit analysis as well
what we can do with this now is we can
incorporate the short and skinny foot so
I'm going to step back with my right
foot so I'm going to do a short and
skinny foot with metat tar sup pressure
on my left foot and I'm going to step
back getting a good stretch through here
staying tall and extending through the
hip I'm Not Bent here extended through
the hip front foot is flat even pressure
between my heel my foref foot and I'm
pulling myself up mostly with that front
foot short and skinny foot over here
little metatarsal pressure stepping
back staying tall pulling myself up
mostly with this front leg you see how
my back leg lifts off fairly soon right
about there I'm lifting it off and I'm
not pushing myself
upwards with my back leg I'm pulling
myself up with my front leg keep the
foot the thigh pointing in the same
direction as the foot which is straight
ahead don't let the knee go out or cave
in staying tall
breathing short and skinny foot here
meditar pressure there and that is the
reverse lunge exercise now I recommend
for this routine you do two sets six to
10 reps per side and if you can do 10
reps per side no problem that's when
it's time to add some weight grab some
dumbbells grab a child grab some a
barbell on your back bag of rice my
fellow Asians watching this grab your 8
kilogram bag of rice and work that thing
so do the reverse lunge build some
strength and this exercise is going to
integrate everything that we've done in
the previous four exercises so we've got
the foot we've got the ankle range of
motion so this is dorsy flexion of the
ankle this is great the knee coming
forward over my toes look as long as my
foot is flat and I can keep some
pressure through my heel so it's even
between my heel my forefoot my knee can
travel as far forward as as possible and
that's a good thing we're working that
range of motion so we're working range
motion and strength at the knee and at
the hips so great bang for your buck
exercise and integrates everything that
we did previously and that we need in
life and Sport to summarize the exercise
we just went through we started with the
extended knee ankle Flex doing two sets
of three reps per side holding for five
seconds then we went to the short ham
hip extension again doing two sets of
three reps per side holding for five
seconds next we did the supine tibial
rotation doing two sets of three reps
per side we followed that up with the
short and skinny foot with some
metatarsal pressure added doing one set
of three reps per side holding each rep
for 10 seconds and we finished off with
the reverse lunge do two sets of six to
10 reps per side and to add weight if
you can get two 10 reps per side no
problem do this routine a couple times a
week week to keep your knees healthy and
pain-free I hope you enjoyed today's
video and learned a little bit about
what your knees need to be happy and
stay painfree if you liked this video
we've got some other content for you
here and here and if your kns do bug you
whether you've got arthritis a meniscus
tear an ACL tear or just some general
achiness that you're not sure what it is
grab our knee pain solution follow that
program and it'll walk you through
exercises like this in the right order
in a step-by-step fashion to get you
moving freely and without pain thanks
for watching we'll see you soon peace
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