This is a continuation of one of my previous articles on Runner’s knee pain treatment. I discuss more hip strengthening exercises for patellofemoral pain or Runner’s knee pain.
More Hip And Core Strengthening Exercises
Below I am demonstrating single leg bridging with opposite
leg lift. Have to make sure you keep the pelvis leveled.
Single leg bridging Instructions
Squeeze the glutes and make those abs hard…
You need a lot of core strength, hip and leg strength to
do this exercise properly.
Bridging on exercise ball with legs straight.
…this is a great way to strengthen the hip and core muscles.
Core muscles are another important piece of the puzzle most
people neglect when recovering from a knee injury.
“Unless the base or center is strong and stable, the extensions
cannot function properly…so very important to strengthen the core”
Instructions: Place your feet on the ball and bridge up without arching back
Remember to really tighten up the gluteal muscles and abdominals when doing this exercise.
Additional Posts You Might Find Helpful…
1. Runner’s Knee – Inside Knee Pain With Running
3. What Are Some Common Running Injuries?
5. Running Injuries Outside Knee Pain
Don’t forget to leave a comment or question. Share the video with loved ones and friends who might benefit from this info. Also share it on Faceboook and also tweet it on Twitter as well and feel free to plus one on Google Plus as well, too. This article is for educational purposes only. Please consult with your physician, physical therapist or medical practitioner before starting any exercise program or trying any of the herbal products/recommendations mentioned in this video/article.
{ 8 comments… read them below or add one }
Dear Manu,
I have enjoyed your videos on Youtube and am grateful for all the wonderful information you provide. I am 37 male healthy and active. I was wondering if you can give me some insight on the range of motion of my hips. My whole life I have had extreme external rotation and no internal rotation of my hip joints. When I lay supine, stand upright, and when I walk my feet point out a lot more than the average person. This is due to the shape of my femurs. The technical term for this is femoral retroversion.
I can put my feet straight and achieve a good tadasana and this feels good in the musculature of my body but creates a sense of compression in the hip joints. I am concerned that my hip joints are being compromised. I want to prevent having to have hip replacements when I am older. Do you know anything about femoral retroversion and is there anything you can reccomend that I do? If you know of any websites you can point me to or any guidelines that you can suggest that I can follow to protect my hips and knees I would highly appreciate it. Thank you so much for your precious time.
Namaste,
Maurizio
Dear Maurizio…I have treated patient with both hip anteversion and retroversion. This is an anatomical issue which you cannot change unless you have surgery. Plus you can’t force yourself to walk or stand with your feet pointing straight. A better option would be to continue working on gentle hip internal rotation stretch or Yoga poses to maintain good mobility. Also consider above and below the chain…maintain good flexibility and strength of structures above and below the hips, the pelvis, spine, knee and ankle/foot. This will eliminate excessive stress on the hips and distribute load more evenly. Check out some of my hip flexibility videos. They will help.
Hello Manu,
I’ve been having knee pain for about 7months now. I went to orthopedics and had an mri done. I was told it was quadriceps tendonitis. I started going to physical therapy and stopped all my basketball workouts for about 3 months now but the pain is still there but basketball season is starting again soon and I have to get back to working out. What advice can you give me? should I continue resting and doing exersices or is that not necessary?
Thank you for your time,
Have you had any relief from Physical Therapy? What treatments did you receive during Physical Therapy? What exercises are your doing?
If it’s quadriceps tendonitis cross friction massage: http://www.tridoshawellness.com/knee-pain-quadriceps-tendonitis-treatment-massage/ with Restore oil http://www.amazon.com/gp/product/B007YMTAGC/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B007YMTAGC&linkCode=as2&tag=tridoshaproductspagerestore-20%22. Hot pack or warm water soak+epsom salt+baking soda.
There was a little bit of relief, it stopped hurting after I sit for a long time while I’m resting from workouts. but as soon as I jump or do anything with impact the pain comes back, it especially hurts while doing a deep squat. I have been doing a lot of quad, calf, and hamstring streches. When it comes to exersices I have been doing quad strenghtening with: leg raises with 10 lbs ankle weights, leg press pushing out with both legs and slowly bring it back with one at 180 lbs, resistance walking at 185lbs, leg extensions with resistance band bending the leg back slowly, side leg extension at 30lbs, single leg squat step ups, defensive stance side steps, and side steps while standing straight. After workouts in therapy I am usually given ice. I aslo do foam rolling on my own.
Has it just not been enough rest time yet in 3 month, or is there something that i’m missing?
Thank you for your time,
Jason, it’s not that it hasn’t been enough time. You are still doing exercises to put excessive stress on the quadriceps tendon. The emphasis should not be on quad strengthening, it should be on quad resting, reducing irritation, breaking down any scarring or adhesions, making sure you have full mobility of the muscle/tendon. Start strengthening after pain is gone. Pain shuts down the muscle. Definitely have to remove the leg press, squats, leg extensions, etc. Focus on strengthening the glutes and core…while stretching, massaging and using heat on the quad. Let me know how it goes.
Hello Manu,
Would the treatment for tendinosis be the same as tendonitis? While looking over my MRI again orthepedics told me I have tendinosis. How would the treatment vary or should it be the same?
Tendinosis is degeneration or wear and tear of the tendon. Tendinosis and tendonitis often come together. Some clinicians emphasize eccentric training of the patellar tendon for tendinosis. I focus on reducing pain, improving circulation and eliminating scar tissue or adhesions. Strengthening can come after pain subsides. So yes, treatment can be very similar. Hope that answers your question. Check out my videos on cross friction massage and taping for the patellar tendon.