Sebastian Brosche · 12 min · 1,236 words
Previously titled: Video 3 - Rehab for Anterior Knee Pain
Welcome to day three of our anterior knee pain program. We're going to start with some stretching today I'm going to start with a hip flexor stretch Now in this position I want to start in half kneeling So I've got a 90 degree bend in my front leg 90 degrees in the back leg and my back is up straight. If I get any pain on the knee that's down with this I want to put a pillow or some padding under that knee Especially if it's a hard surface. It's not so bad.
It's nice soft mats but If I'm in doubt, I'll stick some some padding under that. Now I Want to push my hip forward, but I don't want to arch back and I don't lean like this So I'm just going to push that hip forward until I feel a stretch down that back thigh I'm going to hold that for 20 or 30 seconds just until I feel that muscle soften Now most people can get a stretch in this position Occasionally somebody's really flexible might need to start raising that back ankle so I can always stick a pad Under that ankle or lift it up if need be Switch the legs Now I don't tend to do much static stretching in warm-ups these days I do sometimes make an exception for hip flexors. I find that that can be a useful muscle group to stretch and it does tend to make your hips feel more mobile and Just generally better able to do everything that you need to be able to be them You need them to be able to do in jujitsu And then from there I'm going to go into a calf mobilization so This is similar to some of the yoga positions I'm going to come up onto my hands and then I'm just going to push my heels alternately towards the floor Should be feeling the stretch down the back of my leg into the cuff It's a nice mobilization through the ankle joint These muscles have a big impact on this aim was to support my Fran question so I think that went well These muscles have a big impact on the health of the knee, on the ability of the knee to absorb force, so I find they're useful muscles to work on when we're doing these rehab plans. For this next part of the exercise, we're going to do something we've seen before.
So we're going to do the knee extension of the band, and then we're going to put them together with a step up. Okay, now for this, if you haven't got a step handy, bottom step of a staircase works just fine. Okay, so I want my loop of band that's tied around the table leg. Again, I'm just going to push that knee to the...
I'm just going to push that heel to the floor. Straighten the leg. Give this quad a bit of a squeeze at the end of the movement. I'm trying to get the leg as straight as I can.
If for whatever reason I can't lock the leg out straight, or it's painful to do, I'm just going to take it as far as I can. I've done a set of those. What I'm going to do, I'm going to go straight onto the step ups. So the leg that was just doing the exercise is on the step.
I'm not going to push off the bottom leg. It's really important that all the work is coming from this top leg. I'm going to lift myself up and then back down again. Up.
Again, this is a really easy exercise to load. I can just add a weight in the opposite hand if I want to add a little bit more, if I want to make it a bit more demanding. I'm going to go straight onto the step ups. I'm going to go straight onto the step ups.
If I want to add a little bit more, if I want to make it a bit more demanding. Again, I'm trying not to lean over the front leg if I can. I'm trying to make sure my head goes straight up. I've done that.
I'm going to go back. Back to my band. I'm going to do the same on the other leg. I'm going to switch to the other leg.
Again, the leg that I've just been working with with the band. I'm going to do the same thing again. Again, a bit of balance needed. If you're really struggling with that, it's okay to have a couple of fingertips on something just to steady yourself.
Try and use it as little as possible. Again, if you've done this series a few times already, you want to make it harder, just add a dumbbell in the opposite hand. That's the easiest way to do it. We're going to go back.
We're going to do that whole thing, that whole sequence all over again. I'm trying to consciously not push off that bottom foot. It's very easy to do if you're not thinking about it. I'm pulling my toes up so I don't do that.
And back we go. One more set on the opposite leg. And bear in mind, you can adjust the amount of tension, so you can either stretch the band a little bit more or you can use a heavier band if need be. This is starting to feel quite easy.
It's a strong movement, so you can put quite a lot of resistance on it. And on the left leg. Okay, and then on to the next exercise. And for the final exercise of this set, we're going to go back to our hip bridges.
But this time, we're going to do it on a single leg. So instead of having two legs down, lifting both hips up, I'm going to have one leg down. I'm going to hold the other knee towards my chest. I'm just going to push up through that one heel.
And what you'll find is you'll want to keep creep that heel towards you, so it's easier if the foot's close to you. Try and avoid doing that. So try and keep roughly a 90 degree angle at that knee if you can manage it. I find that that loads the hamstring a bit more.
And then we're going to switch legs. We're going to do the same thing. Don't worry if it feels like you're not getting as much height with this one. That's okay.
That's normal. Just try and get as much extension through that hip as you can. This exercise is also really good for your jihitsu. And we're going to switch back to the first leg again.
And this is, I think as I mentioned last time we were doing hip bridges, this is often where people start getting a little bit of cramping in the hamstring. And that's often a sign that we need to work the hamstrings. We need to do a bit more with them. So don't worry if you're finding it harder.
This exercise is new to you because generally people improve quite quickly with this one. So that's all we've got for day three. Come back tomorrow and we've got a few new exercises.
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