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Injury Prevention: 6 Moves to Protect Your Knees
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- เผยแพร่เมื่อ 31 ต.ค. 2010
- Ultra-marathoner Josh Cox and coach Terrence Mahon demonstrate six simple exercises to build knee-stabilizing strength and prevent future injuries.
i always like these oldschool vids - just keeps it on point
For future reference : Doctor pain rehab exercises for a strong knee
6:03 two foot glute bridge (hold for 30-60 sec)
4:13 one foot bridge (hold for 30-60 sec)
2:39 DB/KB one foot balance floor grid (touch with the opposite hand)
1. Bridge hold 30-60seconds
2. Bridge 8-12rep
3. Single leg bridge 15-30sec hold xeach sides
4. Single leg raised bridge 4-6/8-12 rep
5. single leg squat dumbbell floor touch ( hand touch floor dril) 1set each side
6. single leg squat 1set each side
1. Bridge hold 30-60seconds 1:44
2. Two legs hip extension 8-12rep 2:41
3. Single leg bridge hold15-30sec hold 3:27
4. Single leg hip extension 8-12rep 4:11
5. Single leg balance/Hand floor grid 5:08
6. Single leg balance/Leg floor grid 6:21
What a leg/hip workout! First time trying. You've given me hope sir. Thank you
This is definitely helpful, but one thing they forgot to mention is that your knee shouldn't be bending inwards when you squat. It needs to go straight out. Learned that from my physical therapist after my knee surgery!
Thanks for the advice
*I'd just do that one exercise in the book **_Bulletproof Your Knees_** - its really all you need*
Who's the author?
Can you provide me a link to the book
@@JungkookwifeN th-cam.com/video/-VBX8Iu8KJI/w-d-xo.html
@@tinederwall8737 thx 😊
Massive Valgus guys... those vertical balance single leg stuff is much more practical-reliable without destabilizating platforms. Even without balance foams, it creates pretty hard postural stability chalenge for the person, and brings quite satistying level of load for the practice. Not the excercise BUT the qualitative aspect is important, how the person is perfoming it. In this case, we must control the knee lateral movement and also the hip from frontal to lateral movement and lower back flexion, incorporate with the breathing.
great video thanks for sharing
matt damon!!!
balance is good for jumping
amazing. tanks
4.20 is this bad if i feel my left side of calf muscle when i rise my leg like that. i dont feel that much on right leg. its also like that when i touch my toes while standing. i dont have pain
how do you do te warming up ?
i am not gonna excercise heavy without warming the muscles up for using them.
@MTSRyanHall how often should these exercises be done?
top!
really great advice!
what's the equipment he keeps under the feet. can't get the exact words - some 'trainer'. can anyone help?
that is a type of squad you can do, if you are a beginner do not try it, then you just should do this excercise ^^
very informative. thankyou
Do you recommend the Airex wedge over the regular rectangular pad for this?
1:00
Amazing
Can I do these exercises on my off days?
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"Hand-touch-floor grid"? Looks like a Romanian Dead Lift single-leg ;)
Thanks for the vid :)
He has weak hip abductors because his knee is turning in (valgus) when performing the squats on the foam.
one word: valgus!
Hello if I don't want to buy a" bow sue trainer" what can I use at home w/out buying something ? Thanks
+Isabel M The Bosu is great, but about $99 from sporting goods stores. You can use 1-2 throw pillows - fiber-filled pillows are better than feather pillows. It simulates the instability, and 1 pillow would come close to the inclined piece he used in the last set of exercises.
@TheVindicatedOne what are pistols? i guess i'll just google it haha.
@medow006 google pistol squats, or one leg squats
Thought he was training Matt Damon for a second :)
Just wonderful, I been tryin to find out about "exercises for runners to prevent injury" for a while now, and I think this has helped. Have you heard people talk about - Zenevad Exercise Eaglestone - (Have a quick look on google cant remember the place now ) ? Ive heard some pretty good things about it and my partner got excellent results with it.
This is just superb, I have been researching "exercise injury" for a while now, and I think this has helped. You ever tried - Zenevad Exercise Eaglestone - (Have a quick look on google cant remember the place now ) ? Ive heard some decent things about it and my neighbour got excellent results with it.
Winner of a video, I have been researching "knee pain after exercise but not during" for a while now, and I think this has helped. Have you ever come across - Zenevad Exercise Eaglestone - (do a google search ) ? Ive heard some incredible things about it and my neighbour got amazing success with it.
great advice. Just coming out a ACL and meniscus repair; will be doing this once I start becoming active again. Should've followed this routine while I was playing sports, would've probably saved myself from injury. btw this guy looks like matt damon..
+r2cool986 I've had ACL replacement in both knees and meniscus on my left just last year. These exercises are great & similar to what you would do in PT after surgery. You may also want to check out the PEP Exercises (search) from Santa Monica Sport Medicine Foundation. These are specifically designed for female soccer players to build strength and protect knees from ACL injury. Basically, you want to strengthen hamstrings and glutes as frequently as you strengthen quads so you protect the knee from all sides. Strong glutes and hips (adductor/abductor) will lead to strong knees.
+Penny Kelley thank u
Injuries happen. WE can try to prevent, but no guts no glory :-)
If i dont have those surfaces?
Elias Michaelsson Make your own, you can be creative.
the second exercise bending down with the bar bell will present its own injury risks to the back. I was pretty surprised that was a recommended exercise. Bending like that can put huge strain on the lower spine. I would avoid it.
Not sure about standing on one leg and wobbling. I would have thought that can put a lot of pressure on the knee. The guy seems like he was in a lot of pain.
i just found a couple of those bubble things at my gym
i thin i sprung my knee :(
HIS KNEES BENDING INWARD NOOOOOOOOO
Omg he going to walk crooked if he only works his right knee/leg/hip
Yikes That guy's knees are gonna blow if he keeps those squats up!
?
i just do pistols and single leg deadlifts instead of this stuff
anyone else hear a fart rip at around 3:10
2:25
woman "Yeah see, i don't know who these people are."
Guy "What the!? how did they get in here?"
woman "I'm calling the police!"
I had to stop the video when he said the knee is not designed to run on trails and uneven surfaces because he clearly talks shit. As we all know we evolved to run on concrete, right?
We evolved to walk not to run. If you where met to run you would look more like a gazelle.
Wrong, we're not built for speed, but we are built to run long distances.
A simple google search will reveal we have only been farming for 12,000 years. We have changed so minutely in that time it would have no difference to our ability to run.
Long distance running is about the most unhealthy sport there is.
Possibly, but only because of what people are willing to do to win. Humans are built for endurance but the original comment was that the knee isn't built for running on uneven trails.
This is horrible,my knees hurt from watching!
bla bla bla.....sorry I just had to write that.....wont do it again...
1. Bridge hold 30-60seconds 1:44
2. Two legs hip extension 8-12rep 2:41
3. Single leg bridge hold 15-30sec hold 3:27
4. Single leg hip extension 8-12rep 4:11
5. Single leg balance/Hand floor grid 5:08
6. Single leg balance/Leg floor grid 6:21