The Role of the Rectus Femoris in Anterior Pelvic Tilt and Knee Pain
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- čas přidán 13. 03. 2019
- The rectus femoris muscle is a quadricep muscle that can contribute to an anterior pelvic tilt and and knee pain.
From a PRI perspective, this is usually because the rectus femoris is overactive in the Left AIC pattern due to the POSITION that it is stuck in.
Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic muscular and joint pain, primarily through the discipline of Postural Restoration.
As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.
I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS) Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)
I live and work in the great state of New Jersey, USA.
/ neal_hallinan
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Subscribe to my channel here:
/ @nealhallinan
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For further information about Postural Restoration defined patterns, check out these videos and blog posts.
pritrainer.com/left-aic-pattern/
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com/right-bc-pattern/
• RTMCC Pattern Basics
pritrainer.com/right-tmcc-pat...
Thank you for this informative video. You are a Blessing
Thnx a lot Neal for your tutorials. Its very helpfull
My pleasure. Thanks for the comment.
I TRULY wish , you were in the Chicago suburbs... I could really appreciate you being my therapist for rehab💙
~Lyn
thank you Neal. I truly appreciate your channel and content. I am going back to physical therapy , my pelvis seems to be rotated again. Hopefully they can help. Bless you ! ~Lyn
Can confirm... This issue got kicked into overdrive when I started cycling (rec fem one of the primary muscles). Had brutal knee pain/popping, which was diagnosed as patellar femoral pain syndrome. Did all the rehab to no avail. Finally got the issue under control by rolling out the rec fem daily and not sitting for too long (theater knee).
Rectus femoris is a major player in pelvic instability and knee pain. You'll want to work on getting your left hamstring back in your life through PRI techniques.
I have same issue how should I fix this how to stretch rectus femuris and how to g wet left hamstring working?
Neal, many thanks for this upload. It seems strange but, almost every single one of your uploads as of recent has seemingly addressed some longstanding issues I have experienced direct and head on. Outstanding work. To think I could have saved myself thousands (yes, literally thousands) of pounds worth of physio therapy treatment just by logging into CZcams and watching your videos. My left knee in particular has proven especially troublesome as of late and now your explanation provides a foundation to the root cause, again tying it all back down to left pelvis forward/tipped. In addition to the usual PRi work on the pelvis, I may now however try some direct manual work on the left rectus femoris in order to encourage it to turn off. Thank you again for the upload, please keep up the great work.
I'm glad these videos are helping. The best way to turn off over-active quads is by getting a left hamstring and left adductor via PRI exercises.
Almost on the money champion- both the Rec femoris are tilting the pelvis- the rotations -or' L ASIC patterns' is actual a rotation on the limb- can be as simple as an ankle roll and the whole limb must compensate to maintain the centre of gravity. FINALLY someone is talking about QUAD dominance related to pelvic tilt!! Remember if one limb is internally rotated- the other will have a bearing- may be external.. but there are cases where double internals (normally T12-L1 posterior) OR double external rotations occur (normally L5 anterior) on both limbs. I check Range of movement at hip joint to determine the overriding stress on the legs. Feel free to hola back -I'm happy to chat. 👌
@@googleadmin1515 ??? Whhhaaattt?? 🤔
Thx
That explains alot .. thank you
Great. Glad it helped.
Leaving a comment for the algorithm
Any extra videos about the rectus femoris? I got a tear so strenghtening/rehab videos are more than welcome
I had a rectus femoris tear degree 2 or 3. I had not done very good rehab now after 4 years my pelvic is rotated to down to the injury’s leg and i have back pain
Hello,over working out this muscle can it come to one point where it get so tight that it move down 1 side of the pelvis and create also a shorter leg with some rotation of the pelvis,if i try to correct my pelvis and stay straight i have pain in exactly where u show the muscle attached in the pelvis
So could you potentially create a full body anatomy chart of what happens to every individual muscle in a typical left aic right bc pattern? I think i might attempt to if i can find the resources online. I know its not necessary but if it helps me get 10% better results why not. I got nothing better to do. Is there any books you can recommend for pri or is it more like course material given to actual participants of seminars?
It's really just the seminars. My website has more information about chains of muscles, however. But in my opinion, thinking too much about each individual muscle is unnecessary and actually detrimental. The reason being that no one muscle works in isolation from the rest of the body.
My understanding of the "big picture" increased exponentially when I stopped "chasing muscles" and started thinking about what your brain senses or doesn't sense. Your brain senses the right side too much and "under-senses" the left side. All PRI techniques flip the script to give you more left side awareness and puts you in the proper position to sense the appropriate muscles in the appropriate positions.
There is a book called Winning the Injury Game by Jessica Kisiel that has a chapter devoted to PRI.
hey Neal idk if you still check comments round here but i have insertional tendinopathy in the right rectus femoris. Could this correalate with the overactivity of the left hip flexors because they are stronger and my left hip extension is better
why is the rectus femoris and hip flexor overactive . how to avoid it
Why does a forwarded tilted left pelvis cause right lower back pain?
Great stuff! It’s seems like with the left AIC pattern the left rectus Femoris becomes tight, but what if the hip has another layer of compensation and has turned to the left? Would this create rectus femoris tightness and knee pain on the right side?
The right quads can similarly be tight/overactive. It just depends on the person.
How to fix this rectus femoris
Great video! I had a feeling my knee issue might be happening because of my Anterior Pelvic Tilt - which in turn probably comes from too much sitting and drumming.
Could this also be the cause of my left knee all of a sudden clicking/popping when straightening/bending? It suspiciously started as I really did a killer week of hip flexor strengthening (via drums again)
Oh, definitely the drumming can play a role. I highly recommend watching as many videos as possible, starting with "the patterns" playlist. Your drumming likely just causes "the patterning" to get stronger. Check out the left AIC pattern and right BC pattern.
Musicians are notorious for their heavy patterning, by the way.
@@NealHallinan - thanks for the response! I watched a few videos - they mainly seem to go over left to right issues. I'm more front to back LOL...Can PRI help with this?
I get this too. Clicking and popping when I stand up from my left knee. Maybe this could be the problem!
Ok. So I have a natural anterior pelvic tilt. I’m a stander. Hardly ever sitting. Seem even on each side. But I do have knee pain after cardio . Aside from stretching ,Is there a muscle I should be training to counter act this movement of running or elliptical and I help keep it from getting too tight ? Thanks in advance. Also is there a vide for the foam rolling or stretch you suggested?
it's a bit more complicated than training or stretching one muscle. It's a total body issue, but most emphasis is usually placed at the pelvis/femur musculature.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
Neal i don't know which Video ist the right one to ask this but what about the protonics device ? Did you ever use it? I found an old interview with ron hruska on youtube and it seems to take care of retraining the pelvis by itself... Is it outdated?
It doesn't retrain the pelvis. It's just one component, to help your brain recruit the left hamstring. I've never used it.
But if the RF is so strong and short, is the 90/90 exercise enough to awaken that left hamstring and bring the pelvis back to neutral position? Considering the ham and the rf are functional antagonists I mean..
Good question. Yes, it is. You are also using the left internal obliques (via elongated exhalation) to pull the left pelvis back. So you have the sensory aspect of the left heel and the neuro-respiratory aspect of exhalation to inhibit the hip flexors (including rectus) so the pelvis can reposition. Every PRI exercise has more going on than meets the eye.
My right femoris is very tight, and the pain is in my right knee. I've also been told that my right pelvis is rotated forward compared to my left (by 2 PTs).
Could this still a result of the left aic pattern? Or might I be dealing with something different?
Paolo, the pelvis can be "oriented" to the left (but it's rare) while still being in the left AIC pattern.
"Orientation", or which direction the pelvis is facing, is a different concept than the position of each side of the pelvis is resting in. I know this is confusing.
The left AIC simply reflects muscular activity that positions the left side of the pelvis forward (into flexion) and the right side backwards (into extension).
"Orientation" reflects which direction in which this left AIC pelvis is facing.
It's almost always to the right, but there are times that it could orient to the left, but that can only occur if there is an extra twist in some lumbar segment to the left.
This isn't even discussed in PRI seminars because it's rare, but it can happen.
On the other hand, right quads are often tight when the right glute isn't being used effectively for "right stance" and "push to the left" activities.
what is the solution i am in same boat please
Haven't found a solution yet....😥
Paolo Consoli
I was doing a siting job for 7 year same problem right feminisms right puking right pelvic down can not straight my knee and knee extension right hamstring hurts a lot specially. Who do the knee pelvic dropping on to left when standing on right knee nothing worked I tried stretching all exercise physiologist told me glute is so weak but recurs denotes is so strong keep my pelvic on all the time. It is muscle imbalance but do not where to start in proper way it’s complete chain which further effecting my back too I trying some yoga if it will help I will let you know thanks for replying
@@paoloconsoli1609 same situation here. Did you fix the problem? I am doing foam rolling and stretching right quads while also incorporating some glute + hamstring work. Especially after adding hamstring i began to feel better but i still need to work on. The thing i try to focus while doing hamstring work is doing hamstring exercises in a way that promotes hip extension so no leg curls or that kind of staff. Instead doing leg curl while extending hip with the help of hamstrings.
Hi Neal! Huge fan of your channel, have been following for half a year now and have also been receiving PRI-based treatments for left lateral knee pain I've had for over 2 years now. We've been working a lot on 90/90 and left adductor to help achieve posterior-medial activation (as opposed to anterolateral knee where my pain is). This video pretty much summarises my situation up and it's great to hear everything reiterated and reinforced. Recently I've had some breakthroughs with heavy emphasis on sensory awareness, specifically my left outer heel during these exercises and I can definitely feel my pain disappear having done both exercises. As my VL is likely overactive, you mentioned massage/foam rolling may help inhibit this muscle perhaps before doing these exercises? Would you recommend this to speed the healing process and if so is it better to relax into the massage/foam roll than to roll into painful areas (I've seen an old video of yours from 2010 encouraging this so wondered if your views have changed on this). With this would you recommend rolling directly on the VL on higher up in areas like the TFL? Thanks again, forever grateful for your work!
Sure, you could try that. You also may want to try some Doorway Squatting where you put a broom or something similar in a doorway and squat all the way down with your knees as close together as possible. Keep the feet flat, sensing left heel and right arch. It should allow you to inhibit the quads.
@@NealHallinan Awesome thanks for the quick reply Neal, will give this a go!
Weak rectus fem. and short hamstings is fuc× up. Back discomfort, inhibited hip flexors and glutes. Also flatened low back 🥲
Why is it that when I stand or single leg stand my left knee is unable to extend and my right extends. My lower leg on left side turns out. My muscles are tight in the lateral posterior part of the leg above and below the knee.
Perhaps it has to do with the external rotation of your left tibia or the orientation of your pelvis. Hard to know without examining you. Do you feel your weight on the outside of your left foot when standing in a normal position?
@@NealHallinan yes weight is on my left leg and heel. Lack of weight on big toe foot turns out very slightly. Outside of heel is pulled from the lateral posterior chain. Talus gets stuck often. Right leg is pretty straight and weight is on the anterior medial chain weight goes straight to the big toe like ready for toe off on that side.
Do you feel your weight on the outside or inside of your left heel?
@@NealHallinan outside even with tendency to pronate. Left side pronates at the back of the heel not so much at the navicular bone. Whereas right pronates more in front of navicular towards big toe.
Mine is much tighter on my right side.