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@@antimatter2417 Merci!!

@@springroll816 Have you checked with a medical doctor to find out why the knee is swollen? In my opinion, you should not do these exercises. Wait until the swelling is under control.

@@sidharthvasuram4868 Hi. If it's just sudden weakness on one leg only as a dancer, I would make an appointment with a medical Dr. Perhaps a neurologist, to rule out any nerve irritation. In the meantime, these exercises should help, yes. But please do check with a specialist. Any difference in muscles between the two legs (atrophy)?

@@nanz_dagoat___ Hi, thanks for the good question. Yes, mostly on the injured knee, you could do (where possible), twice more on the injured side for example. It's always good to work on both, if time allows. In terms of sets, you could repeat to mild fatigue/burn in the glutes or quads with a maximum of 25. 3 to 4 sets no more than twice a day 3 to 5 days a week. All of this does deeply depend on whether your knee can handle the work and what the cause of the injury is. So if you are having pain during the exercise or the next day, let's assume that either this was too much workout, not ideal form or the exercises are not adapted.

@@nanz_dagoat___ Hi again, I think you can continue to run under the very strict condition that you don't have pain during the run or the next day. That means pick a distance that is shorter and an intensity that is lower and at a lesser frequency, so that the knee can tolerate it well. Perhaps even walk runs or mild jog. Then build up as the knee improves.

@@husienjuhari7459 Thanks for opening the conversation! While arms are indeed used in running, but I wanted to focus on the running engine. I think in sprinting, the arms provide about 2% of the total running energy, even less for distance running. So I decided to ignore them for the sake of this video. Again, thanks for pointing that out!

@@marktasker9581 Thank you, hope it helps with your running 👍

@@terriwashburn8775 Thanks for checking in and for your comment 🙏

@@MihaiGoRunning Thanks Mihai! Yes, our body is very good at compensating and using the wrong muscles if it must.

@@MihaiGoRunning Thanks for your comment Mihai!

@@MihaiGoRunning Haha, I often get that moment in a long trail run where I ask myself why I am doing this. Running sux 😂

@@zendoc62 Thanks for sharing your experience. It's almost the same for me, I really like minimalist for day to day. And I prefer cushion with a heel drop for long distance road runs. But I've had one bad experience with trails on zero drops, so I've reverted to higher heel to toe ratio. It depends, matter of preference, absolutely.

@@ronsmythe7764 Hi Ron. I am really not sure how this would translate to cycling and have not read any research on this. Maybe my friend @TrailSage could help!

@@randystebbins5733 Hi Randy, thanks for your question. I do suggest that you work on your stride length instead. With age, a few changes happen. Please watch this video th-cam.com/video/I10DkaQIVl0/w-d-xo.htmlsi=MWogGqKKdW1twAUB and the one I suggested to Kiaranaria. For stride length, we would typically think about calf muscles and hip flexor strength, with some dynamic stretches. This could be part of your warmup routine for example. Lots of videos about opening your stride as well. Hope these help!

@@SafeMotions Thanks for the tips. I will watch the video and try your suggestions.

@@CJ_Walks Thanks for your comment. I hope it helps!

@@kiaranaria7211 Great comment, I should have specified that in the video. I have made a video in the past about having too high a cadence. It's usually due to weakness of the soleus muscles that aren't been used well for push off (weak-ish ankles): th-cam.com/video/OzlKwhNujIY/w-d-xo.htmlsi=4hyK4v3JQCLeC4e2. If you think your soleus might be weak, work on that!

@@SafeMotions Thank You so much! It's so hard to find information about a too high cadence (your video didn't show up when I searched for that - multiple times) I know that I have to strengthen some muscles but I didn't know which ones. I'm gonna work on the soleus and hip flexors :D Thx

@@markg99 Haha, the UK is so confusing... Thanks for dropping by Mark!

@@louissatt8497 Well done! You're an inspiration. Thanks for sharing!

@@SafeMotions re my last post "the soleus muscle gets long and weak in runners" from a scientific paper. So you need to strengthen them 20 reps x 6 sets of seated heel raises 1 to 1/2 block under the front of your foot maybe try adding a bit of weight resistance on top of your knees. Keep on rockin

@@louissatt8497 Thanks for the details. Sounds like a huge volume, will look it up! Would you mind sending me a link to the paper?

@@victoriacoronel-pesantez4209 I hope it's helpful to you! Thanks for the comment.

@@fertyranee564 first step in recovery is stopping what created the overuse injury 👍

Usually, the first thing to try is to increase your running cadence (number of steps per minute). Try and set a good rhythm with your arms. Maybe look into this th-cam.com/video/XULQ7ES21rM/w-d-xo.htmlsi=TgdnBhTbMdmLSwrG. I also have some videos dedicated to cadence. Let me know how it goes!

I don't advise static stretches. But working on mobility (dynamic stretches or PNF) would certainly be useful, especially if there is a clear difference between the left and the right.

:( Hope you're getting better

Thanks for your great comment! Much appreciated and very encouraging 🙏

This can be an indicator of several knee issues. Is the pain located behind the knee cap? On the side of the knee cap? Above? Below?

⁠@@SafeMotionsThe pain is on the front of the knee cap. More like on the edges of the knee cap. Sometimes left side or top of the knee cap. The specific location of pain on the kneecap differs. Please help!! It’s been a months and I really want to be free from this. Thank you!!

@@jaegyunkim4287 Maybe tight hip flexors. Think about loosening the front of your hips (TFL muscles) massage, stretch. Depending on the sports you do, also make sure that you have good symmetry in the movements of the legs. It's best to consult with someone who can watch you, a personal trainer, a physical therapist, a medical doctor...

@@cecestewart1097 These mobility exercises are with the runner in mind. If you are a yogi or a martial artist, you might need more specific stretches, but always bear in mind that the sciatic nerve is in there... You must be sure that you intentionally want to stretch it, before you engage those ankles into your hamstring static stretches.

@@diauser3327 Thanks for your feedback! Hope your hip gets better. Check if it's a hip muscles, joint or nerve problem...

@@diauser3327 You do not need to hold the pose when up, it's in my opinion more interesting to give a progressive squeeze of the glutes as the pelvis moves upwards. Once you're at a good high, just slowly lower your pelvis. These are rather a movement-based exercise.

@@SafeMotions thanks a lot, i was doing it like very very fast, will do slowly like you have suggested, i was doing wrong all till now,

@@diauser3327 Slow and controlled and focus on the feeling, yes, exactly. Hope it helps!

@@diauser3327 Thank you for your kind comment. Much appreciated. I hope your knee pain gets a bit of relief!

@@jast1n468 Thanks for your question! It could still be a clear sign of irritation of the tissues, especially if it's on one side only. Either reduce the intensity of your exercises or consider finding other activities that are less aggressive on the hammies, such as the ones in the full video.

@@2artsprinceyadav1800 Thank you. I appreciate the comment!

@@glennsantiago4003 Great question Glenn! These can be done on off days to avoid over-training the knees. However, if time and motivation are an issue, I always like doing those as a warm up before running. There is no issue doing them after an easy run, as long as the exercises don't cause pain.

@@SafeMotions thank you so much !!

@@craigmoyer6916 On the high arches, you just need to go loose, standard lacing, or skip eyelets where it feels comfortable, and on the side of the arch (4th and 5th eyelets on the inside for example).

@@prakashpanika297 sorry to hear about your pain and sorry for the late response. The effectiveness of these exercises will vary greatly depending on the nature of your injury. These are suggestions for you to try, that I find safer. They should get you stronger, while your body recovers. Hope your knee pain has reduced!

Glad I could help!

Thanks 🙏

I hope this helps! Together with a progressive strengthening program...

Thanks. Hope it works for you!

@@phacocataractdrlvkraju5 Thanks for your comment! I'm glad it resonated.

@@ThomasTanUltra Hey Thomas. Thanks so much for your continued support 🙏

Hi. Where do you feel the popping sound is from? The hip?

@@SafeMotions no I felt the popping sound right under my butt. I guess the sit bone I guess I would say it’s where the tendon and muscle connect, but I have a really strong feeling that I did not get this injury because I did too much too soon before that happened to me, like a year ago before that I had landed on my butt when I landed on my butt to say that it pushed my left side of my hip and then when I stretched the stretch, I did put my left leg on a platform little bit above my waist and I stretch forward and mind you I didn’t stretch too far or too hard and I, the reason was because my hip was already high and stress just that thing took a while to heal, but it really hasn’t healed because every time I do like hard running or he running then I come home and lay on my back and push my heels to my buttocks and then my left hamstring it balls up into a knot

@@saulbeiza7303 I would recommend you to see an orthopedic doctor. While this could be a proximal hamstring tendinopathy, the snapping sound could also be structures flicking against each other, or a tear. And in the meantime, no hard running.

@@SafeMotions it’s been 13yrs amd I just now started running like 3 weeks ago

@@saulbeiza7303 I see. Then you're probably running distances that are too long or too intense. Consider slowing things down, there are a lot of benefits of starting with low heart rate training.

@@stluciestrengthThanks for your comment and good point. If any of your joints are hurting, I suggest to slow down and if the pain doesn't reduce, consider stopping altogether. Seek treatment when you can. This is valid for any joint, knee, hip, back, etc.

@@blessedpapa So glad this type of workout works for you! And thanks for your comment, good to know the first exercise is relevant.

@@SafeMotions Thanks for your video. I will definitely try out the other two exercises in your video too.