Список из самых популярных хештегов по теме #RUNNERSKNEE

As simple as this. #Repost @smithptrun ・・・ So much good info! Thanks to @posemethod for creating this info-graphic that sums it all up! Running injuries are preventable - #techniquematters #posefallpull #injuryprevention #plantarfasciitis #achillestendonitis #shinsplints #kneepain #runnersknee #anklesprain #itbandsyndrome #lowbackpain #muscle #musclestrain #getpt1st #physicaltherapy #poserunning #posemethod #runningclass #onlinecourses #runnersofinstagram #runningculture #runinjuryfree

⭐️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‼️

[BUILDING A BIGGER CUP FOR KNEE PAIN] . One of the most popular analogies to use when describing how stress can contribute to pain is the cup analogy. Let's say that all the stressors that we experience up to a given moment are put into a cup(which is you), does it overflow? . If so, then we need to manage it and there are a few ways to go about it. We build a bigger cup by making you more resilient, we modify the load so it doesn't overflow or we do both! . When it comes to knee pain or pain in general, we need to reflect on what happened before, during, and after the event. Most people do not realize that stressors unrelated to physical activities can contribute to pain because there are a cascade of other things happening in the body in response to that stress. We have to take things like sleep quality, work stress, social stress, beliefs, and memories into account as much as your workout and training programs. . Try to jot down whenever you're experiencing pain. Maybe you are able to run five miles but only get pain when you're lacking sleep or having stress at work. Maybe you've simply just done too much one week and never really fully recovered. If you spike your mileage and jump way too quickly then that can overflow your cup as well. . ⛷ It's hard to give SPECIFIC advice over the internet but the goal is to give you some hope that some of these problems are manageable with the right strategy. . ‍♂️ When it comes to building a bigger cup, you can always train within your current capacity and bridge some of the gap with a few of these exercises: . 1.) Heel raised wall sits 2.) Skate squat isometric holds 3.) Split squat isometric holds 4.) TRX assisted skater squats . A lot of these exercises can be graded towards your capacity so offering things like sets and reps may be doing you a disservice. Train at a comfortable duration or quantity then slowly ramp up from there. . If you have any questions, feel free to shoot me a DM or leave a comment. Tag a friend that has been having some knee pain and could benefit from this post!

✔️ ✔️ . . . Upset patellar tendon right in the front of the knee? Well here is how you can begin addressing it to strengthen the tendon and muscles around it! Isometrics are commonly used initially for tendons which is when a muscle is being contracted but isn’t moving (lengthening or shortening). This has also been found to produce a pain killing effect. From here you can progress the exercises strategically to help the tissues adapt and get a stronger healthier knee, eventually trying out the difficult sissy squat! Here’s how... . 1️⃣ Single Leg Isometrics: stand on one leg, remove the uninvolved leg, and slightly bend the knee and hold for 5-8 seconds . 2️⃣ Eccentric Squats: either single leg or both, focus on the down portion of the squat going slow and controlled for around 5 seconds. Use both legs to come back up to emphasize only the down portion. . 3️⃣ Sissy Squat: on your knees grab a pole, bar, strap or whatever to help you slowly lean back and then pull yourself back up. Keep your hips in line with your knees and ears to keep the emphasis on the quads. This is a very difficult exercise and should be slowly introduced over time. . ✅ If any of these are causing increased discomfort after or the next day, stay at the stage you are at and back off the load, or go back 1 stage. Slow smooth transitions are key! . . . ‍⚕️- Grant Elliott future Dr. . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #kneepain #patellartendonitis #patellartendon #patella #jumpersknee #runnersknee #kneeinjury #kneerehab #kneerehabilitation #kneepainrelief #sissysquats #sissysquat #squatting #sportsinjury #squat #movemore #movementismedicine #chiropractic #mobilitywork #newmovement #motionislotion #prehab #rehab #strengthandconditioning #movewell #moveoften #movewellmoveoften #exerciseismedicine

Tag a friend who still foam rolls their IT band, hoping one day it will “loosen up”....‍♀️ - Sorry to break it to you, but foam rolling does not break up adhesions or scar tissue and it most certainly does NOT loosen the IT band, because the IT band is fascia & not a muscle...oh, and foam rolling only has very short term benefits anyway so not worth the time! . Repost @muscleengineered ・・・ ' ⠀ Foam rolling the outside of you thigh (iliotibial band AKA ITB) is typically done if you want to gain more range of motion, reduce pain at the knee. You might be told that by foam rolling your ITB you can reduce knee pain (particularly “runners knee”). There has been some back and forth about foam rolling the ITB band. Although there is very little research done on foam rolling of the fascial tissues not containing muscle, we can take a look at this recent study that did. - Get to Know What the ITB is All it is a thickening of fascia that runs from the hip down to the knee. Your glutes and TFL muscle connect onto the ITB to help stabilize the knee. - Research In a recent 2018 study, they found that foam rolling over the IT band did not show any immediate changes in range of motion. But, by foam rolling the gluteal muscle, it showed significant increase in hip adduction (increased range of motion). - The IT band is a thickening of the fascia on the outside of the thigh. It doesn’t have much elastic properties. By instead foam rolling the muscles that attach and pull on the IT band which make it tight, this will help release the tension on that IT band. - There is definitely more research needed before drawing conclusions as with anything. This study was short term and used a healthy population so it can’t be directly applied to someone who is injured or has knee pain. - I would love to hear some of your thoughts down in the comments! - Reference The effects of an acute bout of foam rolling on hip range of motion on different tissues MacGregor Hall, J. Chadwick Smith . @clinicalathlete #clinicalathlete #foamrolling #itbandsyndrome #iliotibialband #knowledgeispower #themoreyouknow #evidencebasedmedicine

Rehab Exercises for Shin Splints! (Swipe Left to see ALL 5...) . . . . . Shin splints (or medial tibial stress syndrome) is a common problem experienced by runners and presents as a pain at the front/middle and sometime back/middle of the tibia. —- It is widely believed to be an overuse injury involving micro damage and irritation to the soft tissue and bone in the area. —- ✅Studies have linked involvement of three primary muscles involved with shin splints: 1️⃣Tibialis Anterior 2️⃣Tibialis Posterior 3️⃣Soleus —- Since this kind overuse injury is multi-factorial, other things to address are hip stability and running biomechanics, so that we take a comprehensive approach for decreasing pain and preventing this in the future. —- Some of these exercises are relatively common in the rehab world, but with small tweaks to make them more focused for shin splints. —- It all about the details on these! . For example, the heel raises, squats, and bridges are done with the knee bent and on toes in order to involve the Soleus muscle as much as possible! —- The side plank and clams are targeting hip stability, and the rocker board drill is for Tibialis Posterior/arch support! —- Find this useful? Save for later and share with a friend! ------------------------------------ Interested in one-on-one online training? DM me! . . . . #prehab #rehab #pt #lowbackpain #strengthandconditioning #fitnesstraining #performancecoach #yogafit #proprioception #stability #mobility #myofascialrelease #dynamicwarmup #lowbackpain #shinsplints #triathletes #runnersknee #shinpain #mtss #marathontraining #anklepain #physicaltherapy

One more good exercise for knee rehab.

Knee + hamstring + core in one exercise.

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