First, stand on a step of stairs. Make sure to hold on to the rail or something to help with your balance. Your feet are parallel and close to each other. The heel bits of the feet must stick out from the step. Legs are straight.
Also the knees. Put your body weight to the back. so you can feel the heels are pushed down. Do this for about 30 seconds. (mum is counting).
Then stand on your toes for another 10 seconds. After, drop your heels and do the first move again. (Daughter: Where do you feel in this move?) You should feel good stretch on your knees and the whole part of your lower legs.
Especially the calves. (Daughter: A timer is handy in this case.) Come back to the tippy toe stand for another 10 seconds. Do this for five sets. Will take about 5 minutes to finish. Repeat five times a day.
Knee Pain With Exercise SURPRISING CAUSE and HOW TO FIX IT
What’s up, guys? jeff cavaliere, athleanx . Let’s talk today about knee pain. If you’ve been lifting for any length of time, likely you’ve had some sort of knee pain or might have knee pain in the future if you’re not doing the right things. Guys, knee pain can debilitate your leg workouts. I know. I’ve suffered from it, and I know what it can do to your legs when you’re trying to squat and especially squat heavy.
So, what i want to do today is first of all cover a couple of the reasons what might be causing your knee pain because that’s going to be important to understand the difference, and then show you one that I think is really common especially for guys that train and lift weights. So, if we look here, we’ve got our boy Raymond, and we’ve got our skeleton, so what you’ll see is that in the knee we’ve got a lot of different sources of pain.
Now you guys have probably heard about acl pain and mcl pain and lcl, right. well we’re talking about tears really because those are ligaments that get injured sports most often. The ACL and PCL are inside the knee. The LCL and MCL are going to be on the inside and outside of the knee, and basically, that’s just one source of injury but we’ve also got osteoarthritic changes that can happen.
Where you actually get degenerative changes on the bone, the bone on bone area, or on the underside of the patella here that grinds up against the femur. We could talk about that in a second. We also have meniscus issues. Guys talk about that. It’s the cushion between the two bones here, the tibia and the femur, that gives us that space between the joint that can wear down or tear. But I find that the most common injury that we get when we train,.
Our inflammatory conditions from overuse of the patellar tendon. so, the patellar tendon, this is what you’re seeing right here,ok. And what it does is, it runs over the patella, here it holds it in place, and you can get inflammation of this a lot of times causing patellofemoral issues, we’ve heard that before, and it impacts the tracking of the patella when your knee goes into flexion extension.
So, as we flex the knee and extend the knee, you want normal mechanics of the patella so you get this glide. And it glides right in this groove right here. You can see that it’s supposed to glide right in this groove. But what will happen is, it starts to get out of position. Well, guess what? This isn’t a knee issue. I’ve talked about this before, this is not a knee issue.
The knee is a train, and this is its track. here, and here. so guess what happens when the track gets twisted? The knee in the train goes flying off the track. So, when you start looking and focusing all your efforts on the knee pain and trying to, you know, cure the patellofemoral issues, or try to cure your patellar tendonitis, and you’re not paying any attention to the track, you’re way off track.
So, what you want to do is, you want to start looking for the source and the cause of your knee pain because most often, 99 percent of the time, the source of that is going to be somewhere else. And when we look at this, it’s either going to be the track at the bottom, which is going to be controlled by your ankle and foot, or, the track at the top which is going to be caused by, or controlled by the muscles.