No More Knee Pain Work Out

No-Pain Knees
Patellofemoral Pain Syndrome, or runner’s knee, can often be resolved by strengthening the core and glutes. 

Patellofemoral Pain Syndrome (PFPS), also known as anterior knee pain or runner’s knee, is the single most common form of knee pain, yet it remains the most inexplicable.

Unlike other injuries, it doesn’t involve obvious structural damage to the knee joint. The pain itself, which can range from mild to stabbing, is the condition. This chronic irritation of the nerves under the kneecap is a result of a complex interaction between anatomical and training factors, explains Margarita Sevilla, MD, a sports medicine physician for the Ironman World Championship in Hawaii. “Overuse is often a factor, as is misalignment of the patella in relation to the hips, muscle imbalances and trauma.” Running style may also be a factor; heel strikers have a higher incidence of PFPS.

While you can’t control biomechanical factors that contribute to symptoms, there’s plenty you can do from a training perspective. “In my experience, one of the two main causes of PFPS is excessive use of shoe orthotics,” says Sevilla. “I analyze my runners’ gaits and help them find the right running shoes. And for bikers, it’s very important to have a good bike fit and make sure to use the right pedals. Everyone has different needs.”

The other common cause she points to is weak core and glute muscles. Sevilla recommends seeing a physician to rule out other sources of knee pain, such as meniscus damage or osteoarthritis, but for PFPS, she suggests doing the following exercises four to five times per week to see improvement.

-Monster Walks

Stretch a mini band around your knees.
Bending both knees slightly, take small, lateral steps.
Continue for one minute, switching directions at the 30-second mark. Do three sets.

-Assisted Single-Leg Squats

Face a waist-high railing, grasping it with both hands. (You can also use a suspension trainer.)
Shift your weight onto your left foot.
Keeping your right foot off the ground in front of you, push your butt backward and perform a deep squat on your left leg.
Keeping your torso upright, drive through your left heel to bring your body back to the starting position.
Do three sets of 12 to 15 slow, controlled repetitions.

http://experiencelife.com/article/performance-mouthguards-belly-bulge-homemade-protein-bars-and-knocking-out-knee-pain/

MYOTHERAPY

http://www.elitemyotherapy.com.au/foam_roller_exercises.html

Back Strengthening Stretches

Almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse.

Patients with ongoing back pain may find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion.

Keep the following in mind when starting a stretching routine as part of a program of back exercises:

-Wear comfortable clothes that won’t bind;

-Stretching should be pain free; do not force the body into difficult positions;

-Move into the stretch slowly and avoid bouncing, which may actually tear muscles;

-Stretch on a clean, flat surface that is large enough to move freely


Press Up: Sphinx Position





Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the Sphinx position, where your forearms are in contact with the ground. Then over time begin to press up. If you are flexible, you may be able to straighten your arms fully over time. Hold for 10 seconds, then repeat.


Superman




Start by lying on your stomach with face down. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, then return to starting position. Repeat exercise ten times.


Standing Back Extension





Standing Back Extension (above left) - This exercise can be done at work or any other place where doing a press up on the floor is practical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for three seconds, and return to starting position. Repeat five times.


Piriformis Stretch




Lie down with your right knee up, and both arms stretching outward at 45 degree angles away from your body. Slowly let your right knee fall across your body to the ground. Keep your shoulders as flat as possible. Hold for 30 seconds. Return to starting position. Raise your left knee and let it fall across your body to the right side. Hold for 30 seconds. Return to starting position. Do the exercise ten times, alternating knees.


Cat


Start on all fours. Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Hold for 30 seconds. Go back to starting position.

Cow




Arch your back the opposite direction by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position. Repeat exercise 20 times.


Knee to Chest




Start with both legs and heals together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, then return to starting position. Repeat with other leg. Do ten repetitions with each leg, alternating between right and left leg.


Body Flexion






Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times.


Runner's Stretch




Start in a sitting position with legs extended and feet together. With your hands flat against the ground, slowly extend forward as far as you can comfortably. Hold for 30 seconds and relax. Repeat stretch ten times.


Advanced Reach



This exercise is more difficult than it looks. Start on all fours. Raise your right leg backward, and raise your left arm up reaching in front of you. Hold for ten seconds. Go back to starting position. Repeat position with left leg and right arm. Do the exercise ten times alternating legs/arms.


Hyperextension





Start by lying on your stomach with your hands behind your back. Then raise your chest and feet off the ground. Hold for 5 seconds.


http://orthopedicinstitutesf.com/education/back_exercises.html
http://www.spine-health.com/wellness/exercise/stretching-back-pain-relief

Foam Rolling

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

http://greatist.com/fitness/foam-rolling-infographic/