5 Exercises to Fix Ankle, Hip & Knee Pain from Running (Treat/Prevent)
Summary
TLDRThe 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
🏃♂️ 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.
📱 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.
🦵 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.
🔄 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.
Mindmap
Keywords
💡Static Stretching
💡Myofascial Release
💡Kinetic Chain
💡Extended Knee Ankle Flex Technique
💡Dead Bug with Knee Extension
💡Reverse Lunges and Twist
💡Active Arch Hops
💡Pelvic Stability
💡Quadriceps Tendinitis
💡Proprioception
💡Intrinsic Foot Muscles
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
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