Unf*ck Your Knee with These 2 Drills | Fix Inner and Outer Knee Pain
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- čas přidán 29. 06. 2024
- Use these 2 tests to figure out why you're having inner or outer knee pain and what you need to do to fix it.
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This video addresses inner and outer knee pain by focusing on the often overlooked element of knee rotation. Many people lose the ability to rotate at the knee, leading to excessive pressure on the inside or outside, causing issues throughout the body. The table test is introduced to assess knee rotation limitations. Inner knee pain may be caused by valgus knee alignment, femur internal rotation, and ankle pronation, while outer knee pain may result from varus knee alignment, femur external rotation, tight posterior hip capsule/musculature, and rigid high arches.
Fix for Inner Knee Pain:
Heels on box hamstring bridge
Band around knees lateral toe taps
Miniband torsion mobilization with cues for proper form
Fix for Outer Knee Pain:
Mobilization in standing while keeping the big toe down
Standing Torsion Mobilization
Cross body RDL with cues for proper form
The video emphasizes the importance of testing and retesting, expecting improvements from day one. Integration of new motion and building strength and motor control is crucial. Recommended exercises for both inner and outer knee pain include single-leg step-down and heavy loaded march.
Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Really like your content! A small request, would it be possible to turn down the volume of the background music? It’s much louder than your voice. IMO your message is the most important feature here so we really don’t want any distractions from it.
Thanks for the feedback!
Thank you!!!! Just found your page! I'm a Personal Trainer and hypermobile Bodybuilder, and I'm definitely going to watch all your content!
Nicely Explained
Thanks a lot, I will try this!
How often would you recommend to do these exercices (in particular the outer knee ones)? I guess it would also be a good idea to do them as activation before a run?
Thx for the awareness.
The rotation still looks like it's coming more from the ankles & hips, not so much from the knees.
Btw: you likely already know this ... the camera was often not on the area(s) you're speaking of & referring to which made it a bit unclear. Hopefully that can be sync'd up in the future.
Appreciate the reminders & tips to look past just swinging joint motion. Also really liked the explanation on using the resistance band to help re-create a better foundational stance
It can help to put your finger or keep your eye on the tibial tuberosity. That way you can see the rotation occurring at the knee. We'll try to get that on camera next time.
🎯 Key Takeaways for quick navigation:
00:00 🦵 *Knee pain can result from overlooked rotational issues, impacting inner and outer knee areas.*
01:08 🧐 *Table test helps assess knee rotation; stabilize midfoot and let knee fall out to side.*
02:31 🦶 *Modified table test at home: stabilize foot against wall, knee bends sideways without lifting big toe.*
03:40 🔄 *Knee rotation test: in 90° knee bend, rotate foot in/out while keeping knee straight up.*
04:08 🔍 *Inner knee pain often linked to valgus knee alignment, weak external rotation at hip.*
05:47 🏋️♂️ *Strengthen hamstrings with bridges, focus on external rotation; progress to single leg.*
06:44 🔄 *External rotation with band: keep toes forward, learn to rotate knee while keeping foot mechanics intact.*
07:44 🔍 *Outer knee pain often due to varus knee alignment, lack of foot arch mobility, rigid high foot arches.*
08:41 🦶 *Standing mobilization: anchor foot, rotate knee in/out to improve midfoot motion and knee rotation.*
09:39 🏋️♀️ *Single leg RDL with opposite hand to opposite knee enhances internal hip rotation, improves knee alignment.*
10:18 📈 *Correct exercises can yield significant improvement in knee rotation and lower extremity torsion.*
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That was ankle surgery 7 yrs.ago. PAIN no lol
ONE
Thanks for posting this!
If your problem is inner knee pain, is it still worth doing the outer knee pain exercises? Or would that just make it worse?
I’m going to order one of those bands right now.
It won't make it worse. A lot of the time stiffness and loss of rotation contributes in both inner and outer knee pain. So while there are some small differences we tried to highlight if you can get your knee rotating better then strengthen those new positions it will help in either case.
Do you have a video or advice for the below?
While walking, the leg that's swinging forward, especially the left, doesn't swing forward smoothly. It feels like the knee tries to go to the side and then get redirected forward
resulting in a jerky movement.
I've had ankl surgery on my left ankle uyrs.ago. so i have like 40% range of motion lost,so thats is no help. Minimal or otherwise.