The one exercise I give to every single patient with knee pain that I treat! The best home exercise routine to increase hip strength and eliminate knee pain. Physical therapist gives you step-by-step exercise instructions to help treat your knee pain fast. READ MORE below!
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JARED’S MINI BANDS: [ Ссылка ]
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BEST EXERCISES TO FIX KNOCK KNEES: [ Ссылка ]
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I’ve said it before and I’ll say it again - the knee is actually a pretty dumb joint. Think about it - it only moves in one motion (flexes and extends) and one direction (forward and back).
So why are there so many things that can go wrong with it??
Knee pain is one of the most prevalent injuries I treat in my clinic. The majority of those knee problems - whether it’s pain under the kneecap, the meniscus, joint arthritis, patellar tendonitis, or IT band syndrome - typically come from one primary cause.
HIP WEAKNESS.
More specifically HIP ABDUCTOR WEAKNESS.
Think about it like this - yes, your knee bends and straightens, but WHERE that knee bends and straightens is primarily controlled by your hip abductors and ankle.
Weakness in the abductors typically leads to internal rotation and adduction at the hip, putting it in what we call a “valgus” position. This throws off the alignment of the kneecap and redistributes forces in the knee and typically putting more pressure on some areas than others.
Now to bend it once or twice in this position may be okay, but if you’re doing this with every step or every squat or every stride while running - eventually it can lead to break down and pain.
HOW DO YOU TELL IF YOUR HIP ABDUCTORS ARE WEAK?
(2:04) Trendelenburg test - as you stand on one leg you should be able to maintain a level pelvis. If your hips are weak you’ll see your hip drop or you’ll lean over the side you’re balancing on.
(3:00) Squat or lunge test - you should be able to maintain your knee right over the center of your foot. If your knee buckles to the inside during these activities that would indicate your gluteus medius is weak and needs some work.
THE BEST EXERCISE FOR KNEE PAIN
So if your weak hip abductors are one of the major contributing factors to your knee pain, it makes sense that our primary intervention should be strengthening these muscles to eliminate our knee pain problem, right?
This video will take you through a progression of the right exercises to strengthen your weak hip abductors, improve your knee alignment, and eliminate the cause of a lot of your pain.
STRENGTHEN YOUR HIPS TO TREAT YOUR KNEE PAIN:
0:00 INTRODUCTION
2:04 TRENDELENBURG TEST FOR HIP WEAKNESS
3:00 SQUAT/LUNGE TEST
4:08 SIDELYING HIP ABDUCTON
5:05 HIP ABDUCTION WITH RESISTANCE BAND
5:31 LATERAL BAND WALKS
6:29 SIDE PLANK HIP ABDUCTION
Consistency is key whenever you perform any exercise routine; that’s especially true with rehabilitation exercises. Based on your strength - select the exercise above that you can complete with good form and then try to repeat the recommended sets and reps daily.
OTHER VIDEOS YOU MIGHT FIND USEFUL
➡️ STRENGTHEN YOUR HIPS TO ELIMINATE KNEE PAIN: [ Ссылка ]
➡️ 5 BEST EXERCISES FOR KNEE PAIN: [ Ссылка ]
➡️ STIFF KNEE EXERCISES: [ Ссылка ]
➡️ EXERCISES TO INCREASE KNEE STRENGTH: [ Ссылка ]
➡️ STOP PAIN UNDER YOUR KNEECAP: [ Ссылка ]
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