Список из самых популярных хештегов по теме #KNEEREHAB

ACTIVE QUAD STRENGTH DRILL This is a fun one. I don't consider myself very flexible. This drill is of course a great way to improve this. Plus, I have a shirt on, so added bonus. - My form is definitely not perfect on this drill. I have some things to work on for sure. I try to focus on control with this exercise, especially on the lowering. And I've got a few varieties that should be able to help you regardless of what level of fitness you are currently at. - Note: you can absolutely put a pillow or soft object under your knees if kneeling is uncomfortable. And it doesn't matter how far you can go back at the start. Do what you can, and strive to improve over time. It really is that simple. - Take home message: Active loaded mobility will win out against passive stretching all day every day. That's not to say passive stretching is inherently bad, the goal/the individual in front of you dictates the application. - Via @dr.nick.dpt - Save the  or share it with someone in need of some ankle love.

ANKLE SPRAIN REHAB --- Most of you are probably familiar with ankle sprains. Maybe you've had one, (or multiple) or had a friend or family member sustain one. Ankle sprains range from mild to severe, and recurrent ankle sprains are possible. (see a local PT if that's you) Oversimplified, an ankle sprain is an injury to the ligaments of the ankle, where in the ligament is stretched or torn due to exceeding it's capacity in a certain position. Sometimes they are unavoidable. A mild ankle sprain should be feeling great in relatively short time, but it's always a good idea to re-train single leg work and improve balance/proprioception afterwards. Here's some things I like to perform for early ankle sprain interventions. 1️⃣ Ankle inversion/eversion with a band 2️⃣ Static single leg balance (SLB) 3️⃣ Unstable surface SLB 4️⃣ Star Excursion - weight transfer (easy) 5️⃣ Star Excursion - taps (harder) + unstable surface 6️⃣ Single limb multiplanar reaches Multiplanar work is one of my go-tos for single leg work. It's easy to modify for any skill level and easy to make difficult/near impossible for very high level. -   Mild ankle sprains happen, and may improve just fine on their own. But work on your ankle strength, single leg balance/proprioception, and lower extremity strength to help potentially mitigate recurrence. Save the  or share it with someone in need of some ankle love. Via @Dr.Nick.DPT

[TRAINING WITH KNEE PAIN] . The low hanging fruit for training around pain is always going to be some sort of modification to volume and intensity which is ideal because training should be specific. . ✔ If you can manage those factors then you slowly progress to the loads that were reproducing your symptoms. In the mean time, you can also incorporate other exercises that could be to help bridge that capacity. . ✔ When it comes to knee pain, you can always train around it by incorporating hip dominant squat patterns and hip strengthening exercises. There is research that shows hip and knee strengthening yielded better results than exercises for the knee alone. . ✔ Here are three exercises you can incorporate while modifying the volume and intensity of the main patterns you are training: . 1.) Foam roller assisted SLDL: The goal is to build strength, you don't need to necessarily work on balancing on one leg but that also helps strengthen the glutes as well so that is entirely up to you. The foam roller is a great way to introduce the movement for those that rotate their pelvis while performing this exercise. 2.) Cable Zercher squats: You will typically break at the knees with squats but since we are training the hip dominant pattern, the cue is more so to sit back and break at the hips instead. 3.) TRX assisted paused skater squats: Skater squats are awesome to introduce single leg training, then TRX assisted variation helps you pause at the bottom of the squat. The bottom of the squat has the higher knee moment so training this position will help increase your tolerance. . ✔ The goal is to always keep training, make sure we work with the low hanging fruit and incorporate other exercises to help bridge that capacity. . Via @embrklifestyle . ‍♂️ If you have any questions, feel free to leave a comment. Tag a friend that needs some help with their nagging knee pain!

KNEE PAIN (REHAB VS TRAINING) ⠀ Whether you’re rehabilitating after knee surgery or training around pain, @matthewibrahim_ and I have you covered. Although I’m a licensed physical therapist and he’s a top notch strength and conditioning coach, our roles overlap across the spectrum of getting you back to the things you want to do. This is as true for the professional athlete as it is for a 75 year old man or woman. ⠀ The exercises I have included are not meant to be an all encompassing list. Instead, they are examples of modifications that can be made to squat and lunge variations to suit your needs following surgery or while you’re experiencing significant pain. Additionally, it’s important to strengthen the rest of the body like the hips, hamstrings, calves, and trunk if you’re limited with what you can do at the knee. ⠀ [Matt] After going through the right exercises with Marc from the physical therapy side of things, the athlete would then be ready to jump into a traditional strength training program with me. Make no mistake though—both Marc and I would continue to work together as a team collaboratively to get this athlete's knee healthy and strong. ⠀ First up would be to build bilateral lower body strength with heavy lifting. We can’t be afraid to load our athletes, especially if we’re trying to instill confidence. You can get the job done with a variety of heavy loaded squat variations. ⠀ After that, it’s important to build strength in both split squat and lunge positions for the direct transfer they will have for the athlete in their return-to-play. The last steps would be to build pure single leg strength, and after that, a solid dose of plyometrics (i.e., landing, decelerating and jumping) should round it out. ⠀ Via @dr.surdykapt . ❓Questions? Comments? Leave them below and tag a friend!

Sound for coaching cues . Heel Sliders . (Edit: my preferred way is to do these laying down, not sitting up like this. It was just easier to film / talk in this position whilst filming) . This is another great drill I picked up from @jemsjoanne I have found it to be really beneficial for anyone suffering with hip or knee issues, and also when trying to improve lunge / squat. The goal is to build more awareness of how the hamstring contributes to hip flexion. ➖ When walking ‍♂️and running ‍♂️ and in general movement , it’s really important that the hamstrings can perform this function well. It’s actually much tougher than it looks, and takes a lot of concentration to begin with! ➖ The tricky bit is trying to let your leg be completely heavy whilst your heel slides. You just want to imagine having a completely dead leg. Then slowly start to float your knee upwards. which will simultaneously cause your heel to slide towards your butt. ➖ You should feel a strong contraction your hamstring muscles, both when you’re heel i sliding towards your butt, and also when it’s sliding away from your butt. The common mistake I find people make, it’s over using the quadriceps which will cause some of the pressure to be lifted off your heel, and reduce the hamstring involvement. (You can put one of your hands on your quad for more feedback when is contracting) ➖ So if you’re struggling with any knee or hip issues, it’s worth giving this a try and seeing how you find it. Tag a mate who you think would find this useful, and as always, any questions, comment below . . . #improvewithluke - Improving Movement Daily . . . #KneePain #HipHealth #HipFlexion #KneeRehab #splitsquats

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

✔️ ✔️ . . . Anterior knee discomfort when lunging? Well this could be because temporarily the knee going too far forward is aggravating. Now I’m not saying the knees going over the toes is bad, because that is false. I’m pretty sure my knees go over my toes on everything I do! But if you are trying to train after an injury or an acute flare up then you may want to try some temporary modifications to help take pressure off the knee and slowly get back into the full range of motion. . 1️⃣ Grab a bench and put your shin against it at the angle of the knee you desire. Now perform reverse lunges so that your knee stays where you put it. Slowly introduce farther and farther ranges of motion over time and work on hip stability as well. . . . ‍⚕️- Grant Elliott future Dr. Model : @janelisphotography . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #kneepain #patellofemoralpainsyndrome #kneepainrelief #lunges #lungesandsquats #squats #kneerehab #lunge #squat #strength #strengthtraining #strengthandconditioning #strengthening #moveoften #newmovement #sportsinjury #movemore #movementismedicine #prehab #rehab #strengthandconditioning #exerciseismedicine #chiropractic #chiropractor #physicaltherapy

❌DO YOU HAVE KNEE PROBLEMS?❌ ___________________________ No problem Then grab a chair and a mini band and do these 7️⃣ great exercises with me. These will help to strengthen the surrounding knee muscles. Set and rep descriptions are on each video. Just FYI: If putting the body weight on a knee causes an issue due to the injury, then do the 3rd motion(hip extension) while standing! You should consult your physician before trying these if you have the knee pain. ____________________________ “Like” ❤️ the video if you’d like to see more videos like these, “Save” to do it later and “Tag” someone who needs these. ____________________________ ❌DİZ PROBLEMİN Mİ VAR?❌ _____________________________ Artık sorun değil O zaman bir sandalye ve mini bandını kap ve benimle dizin etrafındaki kasları geliştiren bu hareketleri yap. Set ve tekrar sayıları her bir egzersiz için videoda belirtilmiştir. Bilginize: Eğer sakatlanmadan ötürü dizinizin üzerinde durmak size zor geliyorsa, o zaman 3. hareketi (kalça uzatmayı) ayakta yapın! Dizinizden sorununuz varsa önce doktorunuza danışın. ____________________________ “Beğen” böyle videolar daha çok paylaşmamı istersen, “Kaydet” sonra yine yapmak için, ihtiyacı olan arkadaşını “Etiketle”. _____________________________

Knee pain or injury Popping, clicking or snapping in the knee? Pay attention to this one! We’ve taught you all the importance of torquing the knee out. We talk about the glute helping to do this and we’ve talked about using the muscles in the arch of the foot to keep it active. Some people still struggle with some knee pain while doing this. So we will dive a little deeper here and look at the relationship between the upper and lower leg! Tag someone with knee pain! ⁣ ⁣ When you apply that torque of the knee it’s important to have those foot and glute muscles active and to torque the femur (upper leg) and tibia and fibula (lower leg) together. If you only do one and not the other you end up putting a lot of pressure on the knee. ⁣ ⁣ You can see this relationship easily with the cans that Dr. Mike is holding. It’s possible to create that active, outward torque of the knee using the glutes and to still have the lower leg passively collapse inward. To combat this, be sure that your foot muscles are active and that your arch isn’t collapsing. ⁣ ⁣ This is a great one to think of when you are doing lunges, step-ups, single leg work, or really any exercise that has you standing on your feet. If you have knee pain spend some extra time working on this and thinking about it throughout your daily movements! ⁣ ⁣ Written by Katie Goss @MoveUKatie⁣ ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃⁣ ❗Did you know we have an online program?! The MoveU Forever Fix program has helped thousands of people around the world! Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.❗⁣ ⁣ #MoveU #Knee #KneePain #Patellar #Squats #Lunges #KneeInjury #KneeRehab #Barefoot #Posture #Alignment #Pilates #Yoga ⁣