Strong hip muscles should be an essential part of your injury recovery program. Especially for runners and athletes it’s essential to have good core stability and hip strength for optimal performance. Hip stability is important for all activities requiring walking, running, squatting and athletic activities. Without proper hip stability you are setting yourself up for knee injuries, low back pain and other pelvic instability problems.
Core strength is essential to build a strong stable base. Core stability should be the foundation for a good rehab program. Strong core muscles with good neuro-muscular control lead to less injuries and proper movement patterns. Focus on core stability for proper rehab of knee injuries.
Quadriceps tendonitis or better yet quadriceps tendinosis or quadriceps tendinopathy is a common sports injury. It affects jumpers, runners and activities requiring acceleration and deceleration. Chronic micro trauma to tissues turns into thickening and weakness of the tendon. Over time the person has pain, swelling, tightness and difficulty running, jumping and squatting.
Treatment should focus on improving tissue mobility, breaking down adhesions, improving circulation and strength. Ice and anti-inflammatories are not helpful for chronic tendon injuries.
Great stretch to improve the mobility of the outside thigh – especially helpful for Iliotibial band pain. IT Band pain and patellofemoral pain can be due to tightness of outside thigh structures. Regular practice can help correct alignment of the patella.
What’s Patellar Tendonitis? Why it’s not tendonitis but Patellar tendinosis. This knee injury is also known as Jumper’s knee and often affects athletes and runners. It’s a degeneration of the patellar tendon due to overuse and poor healing.