How to stretch iliopsoas?

Use your couch for opening up the front hip and leg muscles. This is an advanced stretch technique which targets hip flexors, quadriceps and anterior tibialis muscles. Great stretch for runners and athletes or anyone looking to open up the hip from too much sitting and biking.  It's also used for treating anterior hip pain after injury or from repetitive strain and poor mechanics.

How to prevent running injuries with hip stretching?

Easy hip stretch to open up the hip joint and muscles. I am really emphasizing hip openers for anyone looking to improve their running performance and running after injury. This is a great stretch that stretches both hips in multiple planes and specially great for opening up the hip joint for better movement and preventing running injury. A must after you finish your run or other athletic activities. Most of us sit too much and over time tend to get stiffer and stiffer through the hips often leading to lots of problems like low back pain, knee pain, sacroiliac joint pain, hip pain, etc. You don’t need anything fancy, I am using a picnic bench and it works great.

How to do a warm up before running a race?

This is one my prehab, warmup, get the blood flowing, Chi moving and pre exercise movement series. It is designed to get your body and mind ready for exercise and athletic activities. It's a great to open up the hips, good for flexibility of the legs, feet and spine. Specially helpful for preventing knee injuries like runner's knee, Iliotibial band problems, patellar tendonitis issues and Also good for coordination, motor control and general warm up. Remember not to force the movement, move in a comfortable range. Focus on relaxing and breathing naturally. For balance and support hold a chair or step stool in front of you.

Stretch your hip flexors for runner knee pain

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

For most of us who sit for long hours in our modern lifestyle, hip tightness can be a major problem. This often leads lots of other problems like low back pain, runners knee pain, sacroiliac joint pain, iliotibial band pain, hip pain and can basically affect structures above and below the hip joint. The anterior or front hip tissues often become very tight. Very important to stretch the iliopsoas and rectus femoris muscles and anterior hip capsule/ligament to free up the hip. This 1/2 kneeling position is a good one to stretch and open up the front of the hip.

How to cure patellar tendonitis?

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

This is cross friction massage technique specifically for patellar tendonitis, patellar tendinosis, Chondromalacia patella, patello-femoral problems and post surgical or post injury knee pain. This knee pain treatment technique is helpful for reducing thickening, adhesions, myofascial restictions or scarring at the patellar tendon and along the border of the patella or knee cap. I have used this knee pain treatment technique with great success for a lot of my patients.

1. Massage perpendicular to the patellar tendon and along the inferior or lower border of the knee cap.

2. Pump Massage for patellar tendonitis, often also referred as Jumper's knee - tack and stretch to the patellar tendon to improve circulation, remove adhesions and soft tissue restrictions.

How to Improve Hip Flexibility?

In this video I am going to show you a dynamic hip stretch and mobilization in multiple planes. This is very effective to improve hip flexibility for sports and athletic events.  This stretch improves hip flexion, hip extension, hip internal rotation, hip external rotation, etc.  This is an important stretch for all sorts of knee injuries; runners knee injury, patellofemoral knee pain, per anserine bursitis, patellar tendonitis, knee arthritis, etc.

How To Relieve Hip Pain With Exercises?

Hi everyone in this video I am going to show you a one of my favorite hip pain exercises and back pain exercises which strengthens the core muscles, scapular stabilizers, hip and hamstring muscles. This exercise is very effective for recovery after various hip, knee and low back problems and injuries.  Can be also very helpful for runners knee pain, patellar tendonitis, etc.  It is helpful for people suffering from low back pain, hip pain and knee pain.  This hip pain exercise technique is performed in a quadruped position which is a non-weight bearing position. This position reduces load on the joints and muscles. It is safe and specially helps strengthen the abdominals, low back muscles, shoulder girdle muscles, hamstrings, glutes and other hip muscles.Hope you enjoyed this video on non-weight bearing hip pain exercises and core strengthening exercises.

How To Improve Knee Flexibility After Knee Injury

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

How to relieve knee pain and knee bending after MCL injury? This video shows a simple exercises using a ball to improve knee flexibility after injury.

This is an effective knee physical therapy if you had been injured due to some knee problems.

Relieve Runner’s Knee Pain By Taping

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

How to relieve runners knee pain using an awesome taping technique? This is an effective and simple taping to treat runners knee pain. It’s also very effective for patients having pain after knee injury or knee surgery.

This taping technique is not just effective for knee pain relief but an easy thing to do.

How to Get Rid of Your Knee Pain

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

I firmly believe that it is important to start with non-weight bearing exercises when recovering from a knee injury or surgery.

Being a weight bearing joint the knee doesn't like to pressure or compression when injured. This is specially important for runners knee pain secondary to the demands on the joint.

Running injuries are often due to repetitive compressive load on the joints, muscles and tendons.

So it's best to first focus on strength and flexibility exercises in sitting or laying down. Can progress to standing and walking once the swelling is down, strength is better, they can start exercises in standing.

Knee Pain Relief

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

Knee pain can be debilitating and prevent people from staying active and mobile. Knee injuries are a common orthopedic problem affecting a large number of people.

Most people don't know how to manage knee injuries properly resulting in chronic knee pain. My name is Manu Kalia, I am a Physical Therapist and Ayurveda Herbalist, this video discusses specific knee injuries and problems and gives guidelines for preventing and managing most knee injuries; ACL injury, meniscus tears, knee arthritis, patellar tendonitis, patellofemoral pain, jumpers knee, runners knee pain, etc.

Millions of dollars are spent every year for treating knee related injuries. A lot of these problems can be prevented if proper treatment is done in a timely manner.

Knee Pain Relief

Knee pain is one of the most common joint problems being treated and it is reported that at least 18-20% or the US population suffers from this condition.  As a load bearing joint it takes a lot of wear and tear that can seriously affect the way one walks, functions in his or her daily life. 

Pain or weakness in this joint can seriously limit the hobbies or leisurely activities.  If the problem is serious or chronic it can even impair basic day to day functioning which can result in deconditioning, poor health or pain and problems at other joints like the back, hip, ankle and the foot. 

Various things can lead to knee pain - sports related injury, knee surgery, general wear and tear secondary to obesity or one's occupation, accidents, etc.   Regardless of the reason, getting the problem addressed early is very important to prevent long-term impairments. 

Here are some basic tips for addressing knee pain or problems:

1. It is essential to get your knee pain checked out as early as possible by either your doctor of Physical Therapist.  This will help you start the rehabilitation process early and prevent more damage to the joint. 

2. Use of ice can be helpful during the acute or early phase of the injury especially if there is a lot of heat, swelling and redness.  However most conditions do better with heat since it improves circulation and prevents stagnation.    

3.  Avoid activities that put more weight on the joint – the knee is a load bearing joint and putting more weight on it aggravates it further.  It is very important to limit walking, standing, squatting, kneeling, running, etc. avoid putting too much pressure on the joint. 

4.  Best to use a cane or crutches to support the body weight and take pressure off the knee when injured or in pain.

5. Light strengthening and flexibility exercises can be very helpful to get back the range and strength.

It is advisable to avoid performing too much exercise, walking and standing or loading the joint too early.  Following these simple guidelines can greatly reduce the risk of future problems.  It takes time for the joint to heal.  So it’s best to take care of the joint and not re-injure by overdoing activities.  However if the pain continues on must see the doctor or physical therapist immediately.