List of the most popular hashtags for theme #KNEEPAIN

35 year old runner with big toe midfoot pain. This is a great exercise to strengthen the foot as well as engage the glutes. Our treatment is more than just adjusting!

⭐️KNEE PAIN EXERCISES⭐️ by @healyourpain_ - Knee pain can come in many forms so it is always good to distinguish between the types by visiting a competent practitioner. That being said, most exercise programs for knee pain start with low-intensity isolation exercises and progress down the spectrum to bigger higher-load exercises - Let’s review a few fundamentals about injuries and pain before breaking down exercise specifics: - 1️⃣ GO TO PAIN, NOT THROUGH IT: it is okay to feel a little pain with the exercises but you should not be hammering through pain or you will set yourself back. A 4-5/10 pain level is the max you probably want to push to - 2️⃣ ONLY ADD 10% TO YOUR EXERCISE VOLUME EACH WEEK: take the number of sets, reps and weight you are doing for your exercises and multiply them together. Then take the new work load you want to do and multiple the reps, sets and weight for that. If the difference is greater than 10%, you will risk having a set back or flare up - 3️⃣BE PATIENT AND CONSISTENT: Do your exercises and progress slowly. It can take several months or even longer to reduce the majority of your pain - ️‍♀️Start with the first column and pick 1-2 exercises for 2 sets of 12. If that doesn’t hurt, build up to 3 sets of 15. When can be done with little fatigue, discomfort, progress to the next column and start with 2 sets of 12 again. Repeat again after that! - ‼️Always visit a healthcare professional for your pain, this is not medical advice‼️

Swiss ball leg extension . This is an awesome little drill that I learnt from @jemsjoanne. it’s great for starting to improve the awareness and strength required for ‘efficient’ leg extension being driven more from the hip, rather then the knee... ➖ We’ve all heard the phrase “quad dominant”, But what does that actually mean? It basically means that with certain movements, e.g. lunging and squatting, you are preferring to ‘drive’ the movement from the knee using the quadriceps... As opposed to driving the movement from your hips using the glutes and hamstrings. . It’s very common for people to try this exercise and not be able to feel any glute or hamstring involvement at all. This basically means that you’re not driving the ball directly away from you. (Although you may think you are) and are not using your hips enough. ➖ How to do them . 1️⃣ - Lay on your back with one leg bent to approximately 90° with your foot on the Swiss Ball. . 2️⃣ - Gently start to push the Swiss Ball away from you and try to feel what muscles are contracting to generating that force. . 3️⃣ - Pay attention to how the Swiss Ball is moving. Do you see it moving slightly upwards or sideways as you push it? or are you just compressing the ball? . 4️⃣ - The goal is to try and drive the movement from the hip. This means you should feel your glutes and hamstrings contracting as you push into the ball. If you only feel your quads, pay more attention to how you’re pressing the ball away. . This is one of the first exercises I take people through whenever I’m trying to improve someone’s squat, lunge or resolve any lower limb issues.... especially knee pain. . So make sure you tag any mates who have any knee or lower limb issues as they need to check this out. And anyone who’s ever been told you have WEAK glutes, you probably don’t, But you probably do need to learn how to use your hips better, so do this! . as always any questions please comment below . . . #Improvewithluke - Improving Movement Daily . . . #legworkout #KneeRehab #KneePain #HipStrength #LegExercises

Open up your Mid Back Part 3: T-Spine Rotation Mobility . *HEP Series* . We are glad to BE BACK putting out great content, and with big changes to come for both HDmove and SportsMedPT! But first, we wanted to make sure we wrapped up our series on thoracic spine rotation mobility exercises with the following. . . IMPORTANCE OF THORACIC SPINE MOBILITY: 1/2 KNEELING T-SPINE ROTATION . . The thoracic spine is the middle section of your back, and there are 12 vertebral segments in this group. Very often, this part of our spines can become more restricted and ‍♂️less mobile‍♂️ over time, especially for those who may be less active or spend long hours sitting . . When the thoracic spine is not rotating well this can put increased stress upon the lumbar and cervical spine. Therefore, opening up this section of the back can be EXTREMELY beneficial for both low back and neck pain. . . This exercise can be very beneficial for improving thoracic rotation, and is also a great way to combine rotational mobility with a hip flexor stretch. So give it a shot, and let us know how you feel! . . SPORTSMED KEYS TO REMEMBER 1️⃣ Begin in the 1/2 kneeling position while maintaining pressure into an object with your inside knee. 2️⃣ Perform a posterior pelvic tilt by squeezing your abdominals and glutes. (See video 1) 3️⃣ When rotating ensure that top knee maintains contact with foam roller at all times. 4️⃣ Feel the end range through your mid back or rib cage, and then breathe out and attempt to rotate further. 5️⃣Repeat this motion 8-12 times on each side. ______________________________________________ SportsMedPTmove: Setting the SportsMed standard for optimal movement, musculoskeletal health, and physical therapy. COMMENT BELOW with any questions or thoughts. We’d love to help or hear your input. And don’t forget to TAG A FRIEND who just might need to see this.

▶️◀️ FIX YOUR FUNCTIONAL KNOCKED KNEES AND KNEE PAIN ▶️◀️ . 'Knocked knees' is a term used to describe a valgus knee position, in which the knees are inward relative to the position of the hip and ankle when standing or performing a dynamic movement like a squat. There are a few reasons why this may occur, both anatomical and functional. Today we will be focusing on functional reason for knocked knees. . When taking a look at the knee joint, it is important to examine the function of it from both a top-down and bottom-up approach (hips and ankles respectively). Both the hip and ankle will have an influence on knee movement, especially those who like to do heavy lifting. . Top-down approach: The hip abductors are responsible for 'pulling' the knee outward to a neutral position. 'Weakness or inhibition' of these muscles can cause the knee to 'knock' inwards ▶️◀️. There we work on motor learning and strengthening the hip abductor muscles. . Bottom-Up approach: Here someone with functional overpronation of the medial arches of the foot (aka flat feet) will have compensation movements going up the kinetic chain of the leg. With a collapsed arch, the leg starts to internally rotate and 'pulls' the knee inwards. To prevent this we work on strengthening the musces of the foot. . The exercises for strengthening the hip abductors are ➡️ Banded Squats️‍♂️ ➡️ Banded Single Leg Deadlifts ➡️Banded Split Squat Sliders ➡️ Banded Knee Outs. . The exercises for strengthening the intrinsic muscles of the foot are the ➡️ Foot Shortening Exercises ➡️ Foot Shortening Exercises with Proprioception Taps. . . . If you found this useful, tag 3 other friends that could use it too! #docdavesong . . ⬇️ Bookings & Inquiries (link in bio)⬇️: www.drdavidsong.com

Who do you know that struggles with consistent sprained/rolled ankles? What about ankle pain? Send them in the office for a gait analysis and potential X-rays to find out what the heck is going on! ❤️Dr. Jess

10 Stretches For Sciatica Pain Relief (Please go slow with these stretches.) . . . ➡️ Check out the link in the bio section if you wanna try a holistic approach to treat Sciatica without surgery. . Best part is they are offering 60 day money back guarantee if you are not satisfied with the results. . ️ 50% FLAT DISCOUNT (limited time offer). . Stay strong . . Follow ➡️ @sciatica.cure Follow ➡️ @sciatica.cure Follow ➡️ @sciatica.cure . . . . . . . #sciatica #shoulderpain #lowerbackpain #neckpain #backpainrelief #lowbackpain #painrelief #chiropractor #chiropractors #musclepain #backpain #kneepain #headaches #sportsinjury #chiropractic #jointpain #rotatorcuff #prehab #painfree #painreliever #injuryrecovery #hippain #oxyblue #perc10 #perc #rangeofmotion #physicaltherapist #painmanagement #spinehealth

I injured my right knee again in the previous World Cup and had meniscus repair surgery. Thank you everyone for your support and help! I am fine now but I need some time for recovery. So the rehab begin #3rdsurgery #gymnastics #worldcup #injury #kneepain #meniscustear #buckethandletear #surgery #meniscus #repair #rehab #recovery #nevergiveup #hongkongspirit #spirit #hongkonger #hkathlete #hkgymnastics #hk

IF YOU'RE LOOKING TO IMPROVE YOUR MOBILITY DM ME w/ THE MESSAGE: "I'm ready to improve my mobility⁣ ⁣ 3 Steps To Fix Knee Pain by @DeskboundTherapy⁣ ⁣ [DBT Knee Pain Series Part 1]⁣ ⁣ Follow @DeskboundTherapy for daily posture, fitness, rehab and flexibility tips!⁣ ⁣ Knee pain can be pretty common especially among sedentary individuals due to lack of strength surrounding the joint and mobility restrictions.⁣ ⁣ 1️⃣ The quadriceps are a group of four muscles (rectus femoris, vastus lateralis, vastus medialis and vastus intermedius) which are located on the front of the thigh.⁣ ⁣ Tight quadricep muscles can exert imbalanced tension at the knee joint which can lead to pulling of the muscles surrounding and misalignment of the patella.⁣ ⁣ Improve muscle balance at the hip and knee by stretching your quadriceps daily and foam rolling your quads 2-3 times a week.⁣ ⁣ 2️⃣ Ankle Dorsiflexion, The ankle is a mobile joint and when ankle dorsiflexion ROM is limited, the body has to compensate, often by overloading the knee.⁣ ⁣ Start my loosening the calf and shin muscles surrounding your ankle, then proceed to mobilize the joint with banded dorsiflexion and finish off by loading the increased ROM with squats, lunges (whichever variation is pain free)⁣ ⁣ 3️⃣ Master the hip hinge and your back and knees will thank you use the hip hinge to strength muscles opposing the quads, especially the hamstrings and glute muscles ⁣ ⁣ Start with a basic stick hip hinge and focus on a neutral spine position and then try feet elevated hip bridge.⁣ ⁣ TAG a friend with knee pain and stay tuned for the next post tomorrow! #DeskboundTherapy⁣ ⁣ #anklemobility #yogi #yogadaily #mobility #flexibility #mobilitywod #fitness #workout #crossfit #bodybuilding #kneepain #kneepainsucks #warmup #yoga #iifym #strengthtraining #stretch #deadlift #powerlifting #physicaltherapy #prehab #hypertrophy #gymshark #bodybuilding #yogaformen⁣ ⁣ Disclaimer: this is not medical advice see a qualified physical therapist if you have serious issues.