12 Knee Stability Exercises in 12 Minutes
Video taken from the channel: Scott Godwin
Most Effective Hip Strengthening Exercises for Runners
Video taken from the channel: Exercises For Injuries
Powerband lateral resistance for hip and knee stability | Feat. Tim Keeley | No.29 | Physio REHAB
Video taken from the channel: Physio Fitness | Physio REHAB | Tim Keeley
Standing Leg Workout for Strong Knees Knee Stabilization
Video taken from the channel: Adam Fields DC
FIX Your Knee Pain: Stop Ignoring This Muscle! (Full Exercise Routine)
Video taken from the channel: Jeremy Ethier
Knee & Hip Isometric Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Top 3 Exercises for Hip Flexor Strengthening
Video taken from the channel: Madden Physical Therapy
Side Plank: This basic hip abductor strengthening exercise can improve alignment. Lateral Mini Band Walking: This simple exercise can improve the strength of the glute medius, which helps pelvis and knee stability. Single Leg Bridge: A bit more advanced way to build stability.
Lunge With a Twist: Adding a twist to the lunge improves core stability.Learn about 14 hip-strengthening exercises geared for everyone, from weightlifters, hikers, and runners to senior citizens and people living with arthritis. Choose exercises that are most suited.
If you like to exercise regularly but need to give your hip or knee a rest while an injury heals, here are some exercises you can do in the meantime. You can combine these exercises to create a routine lasting 30 minutes or longer: Floor exercises, including abdominal curls, crunches, push-ups, or leg lifts.A great exercise for strengthening the core, plank exercise also helps in making the spine, pelvis and shoulder girdles stronger. Strengthening the hips can help to reduce many common knee injuries and lower-leg pain, especially in runners.
Move your other leg back keeping your leg straight. Avoid leaning forward or backward as you move your leg. FREQUENCY q Back of thigh, knee bent:Stand on one leg. Bend the other knee up and down, lifting your heel toward your buttocks. Do not let the knee move forward or backward as you bend it.
Strengthening the glutes, hamstrings, quads, and core all help to relieve pressure off the knee joints, and improve knee stabilization during your workouts. Begin lying on the floor with your legs bent and feet in line with your hips. Engaging your glutes, lift your butt toward the sky and hold for a.Exercises are the main tool for improving the stability of your knees. Because multiple muscles overlap the knee joint, it is important to include all of them in your exercises in order to achieve stable knee joint.
Moreover, other muscles that don’t overlap knee joint like hips, glutes, core are also important for knee stability.These exercises include leg lifts, hamstring curls, and wall squats. Learn more about how to strengthen the knee here.
Strong quads will help stabilize your knee, and strong hips, glutes, and core muscles prevent your hip from dropping and your knee from caving in. Doing these exercises.Start in a side plank with your left elbow under your shoulder, legs extended, and hips, knees, and ankles stacked. Engage your core, tuck your butt, and make sure your lower back is.
Lie with knees bent, arms extended out. Straighten one leg. Tighten your glutes and lift your hips. Hold for a few secs, then lower.
Aim for 25 reps on each leg.If you have knee pain, there are exercises you can do for pain relief and to help strengthen your knee. Find out more about some of the best exercises for knee pain and how to do them safely.The straight leg raise exercise can strengthen the front of your hips and quads and can help support your knees. While lying on your back, keep one leg straight and one knee bent.
Tighten your quadriceps muscle on the top of your straight leg and then lift the straight leg up about 12 inches.The clamshell exercise works on balancing the muscular effort between your pelvic floor and your inner and outer thighs, thus strengthening your hips and lower body. It primarily targets your gluteus medius, a muscle in your hip abductors.
Lie on your side. Bend your knees at 90°.Do internal hip rotation exercises. Internal hip rotation exercises strengthen your medial hamstrings at the back of your thighs, which strengthens that area of your hips.
To start, lie down on your side on a sofa, physical therapy bench, or at the edge of a bed, facing the edge.
List of related literature:
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines |
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| from Pierson and Fairchild’s Principles & Techniques of Patient Care E-Book |
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| from Textbook of Diagnostic Sonography E-Book |
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| from Fitness and Wellness |
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| from For Women Only!: Your Guide to Health Empowerment |
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| from Diagnosis and Treatment of Movement Impairment SyndromesE-Book |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
158 comments
I have a question in the “Straight Leg Race” how many muscles does it take?
THANK YOU!!! MY GOD I have been stressing out about unknown lower weak areas so much. I thought my entire lower right side became dysfunctional.
I like to read, especially healthy type books and information, limited movements etc around the world. My point is do you happen to have a link to all that information? You provided in the studies and graphs (some like myself love to have as much information at hand as possible). Thank you for your time
What if all three of those moves hurt my hip flexor and there is pain?
what exercises do you have for people with sciatic nerve problems?
….
Hip flexor and shoulders are important parts for your performance. It is common to see people doing mobility in a gym. It might prevent you from injuries and improve your gain. So, fixing poor hip flexor and rounded shoulders are essential to make progress without break.
You could hurt joints a lot If you had poor posture. The meaning you can’t flex hip and have rounded shoulders is that your body can’t absorb force. In order to create progress overload, working out with intensity should be needed. However, If you had poor posture and didn’t fix it, you would end up with getting injured and slowing down your progress.
It is impossible to avoid all injures by mobility training. However, you may reduce risk of injuries. Whatever you do, you flex your hips and use shoulders everyday. Whether you work out or not, If you don’t fix problems in your body, you will be supposed to face them later. Even elite athletes train mobility hard before they work out.
There are a lot of mobility videos. What you need to do is find out what works for you and apply it to your program. Even though It seems like doing mobility work everyday wastes your time, It it much better than having injuries and seeing a doctor frequently.
sir,can you please send me the link for beginner video?i am diagnosed with chondromalacia patella. im going to physio therapy(attended 6 sessions) but had to stop due to cornovirus.can u suggest what exercises i can do.I am working mom wiht 2 kids,standing in kitchen for longtime sometimes feels knee weakening while im recovering. Pls advise.how to protect knees while standing for long time? can you please advise.
I´ve been doing metabolic conditioning programs (calisthenics-based with occasional dumbbell-based work) for years and even though I thought I was in extraordinary shape for a 47 yearold man, I developed knee and shoulder (rotator cuff) issues that began to bring me increasing amounts of discomfort and pain.
Out of desperation, I began to look around YouTube for rotator cuff rehab workouts. That´s how I came across your shoulder workouts and began to do them before I moved on to metcon. The relief was immediate.
Then, I got curious and started looking around the channel for knee workouts and found this one, which I did today following the shoulder workout. Now, I´m suscribing to the channel. These workouts are great.
Hey my knees hurt i took an x ray and MRI everything looks fine but they stil hurt should i do tjese exercises and should i do them every 2 day
Thank you, been struggling with a bad runners knee for past few week, been searching for a decent workout to strengthen my legs and knees. Hope this helps me to get my knee sorted.
really appreciate this video. I was looking over the Internet for something that can describe my exact situation and this video is the only one I found. And we really high quality and paper study. Great work
these are great and overlooked exercises for karate training as well.
Just a warning if you have hair on your legs and use the rubber band it’ll hurt
interesting points,if anyone else trying to find out good hip flexor stretches try Nevolly Hip Relief Nerd (should be on google have a look )? Ive heard some unbelievable things about it and my colleague got cool success with it.
Sir when I do running or sprinting I don’t have any problems
But when I do suits ups and push up I have pain in my hip flexor and it remains for 1 week
1. Wall sits (30 sec 1 min)
2. Calf stretch
3. Front Planks (30 sec 2 min)
4. Crab walks
5. Side Planks
6. Quad stretch
7. Leg curls with ball
8. Wall sits while squeezing ball between knees
9. Hold squat
10. Reach and touch on one leg with straight back
11. Deadlifts
12. Calf raise
I’m assuming my hip flexor is my problem. When I back squat now it hurts at the point where my quad meets my hip on the left side. I also walk weird using the same leg and always have is this actually a hip flexor problem and are these exercises right? When I do these exercises I am able to with ease as well as any other leg exercise it literally is only back squats that give me great pain in my hip flexor area. Thank you
From my personal experience of strengthening my Hip Flexors. I have received numerous amounts of benefits. Ranging from boost of energy, sexsaul funtion, strength & athletic performance. Your probaly wondering, how do you receive those type of benefits from hip flexor alone? Well to begin with, its the #1 muscle in your body that is key to eliminating joint & back pain, anxiety and looking fat…ECT. By the same token, the tips & tricks are REVEALED! Through this link https://bit.ly/2KTUgqY it show you the 10 SIMPLE MOVES that will bring Vitalityback into your life so that you can be strong, active, energetic for yourself and loved ones.
Veranuem 1 second ago
When I walk for very long or run very little I experience a lot of hip pain in the front of hip (usually more in right hip than left). I want to do a lengthy hike/climb this summer but don’t want to damage anything doing it. I’m anxious to try the first two you showed-how many times a week is best for a physical therapy/strengthening effect? Should I do it every day?
Good video well done. Can I ask please if using the step machine at the gym will develop and build the hip flexors?
Great video thank you! Just getting through knee Patella Tendonitis now. Went hard on my rehab for my menisectomy which went fantastic but now going through this.
I feel immediate effects. Thanks. Vid should show whole body position, though. And possibly group them cause there are a lot to do at one time. Like which ones to do daily for 5 mins or vital ones for an hour workout that includes other body movements or ones for therapy.
i’d like to thank u for showing 3 exercises that i can actually do, but MOST IMPORTANTLY, u didn’t tell me to get down on the floor. (can’t get back up)
I typed ‘knee stability exercises’ and this is what poped up first. Certainely the video I was looking for, to reinforce knees and quads after a left femoral intramedullary nail operation. Thank you for sharing those.
So if I get up in the morning and my back on the right side especially is stiff, but a bit of stretching dissipates that, what are the chances that is arthritis? I do have an old back injury there. The stiffness only started this year. I am 69. If I go to yoga regularly I have no problems.
here’s a few things for treating pain from hip flexor muscles at home
Gradually build up to walking 3 miles per day
Try an anti-inflammatory diet
Think about trying yoga lessons
Checkout some online guides
(I discovered these and the reasons they work on Fergs pain ease website )
How long would you say of doing these exercises would it take for the glutes to start working as they should be? I’ve been doing it for about 10 days now, still feel pain in the knees. Just want a rough time scale to work towards
If you are looking for the best workouts guide you should check these guides from Unflexal.
It’d be nice if the came showed his full body and wasn’t moving, but good vid.
PLEASE COMMENT, After doing 4-5 reps in step 1. I stop feeling glutes and start feeling tension in my knee joint. Is it okay?
Super professional video, many years of pain in my knees, I hired a trainer to help me with my overweight and specialty this pain,$ 180, 3 times a week and nothing changed, he’s supposed to have 10 years experience and never find out what was going on with my problem, now all the tests you recommend are yes.. yes.. and yes, everytime I exercise I tend to go to the side if there is any kind of balance challenge, and also I spoke to my trainer why I see my legs dont look straight, because what I remember my legs didn’t look like that when I was in my teenager.. he never gave un answer about that, so from two weeks ago he’s not my trainer anymore, but I was still in need to find out what’s happening to my knees, thanks so much for so so so good explanation
Wow!! Your a genius buddy. I have bursitis in my right knee.
Sir loved your workout.i have watched and practiced more than 50 workouts.But you are on the top.thank you so much
I’ve congenital myopathy. Please upload a video of exercise which suitable for this disease
Hope you all enjoyed the video and found it useful remember, consistency is key especially when it comes to issues like this – so incorporate the exercises mentioned, stay consistent, and progress them overtime:) Don’t forget to give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) to stay updated, thanks for the support everyone! P.S. – here’s the link to the mini-bands if you’re interested: https://shop.builtwithscience.com/collections/resistance-bands/products/mini-bands-set
Thank you for sharing these and not making us read 10 pages of junk to sell a video with exercises on it. These seem fairly easy and basic for us folks just wanting a bit more mobility.
I’ve been doing different hip flexor stretches for weeks and I don’t see any improvement. What do you suggest to fix this, hurts like hell on my right side to walk at times?
Go should go to Unflexal webpage if you’d like to learn more about workouts. Good new solutions for everyone I think.
There are other options other than this video..the link is below
https://bit.ly/2M7jAvg
Can you please list the exercises below so it’ll be easy for me to know what to do after each exercise
I’ve been super sedentary the last two years. Only driving for work, sitting at home or sleeping. Now i have knee problems and a host of other issues. Exercising isnt just to look good. Its to be healthy
Keep picking up the dumbbells like that and your back pain will override your knee pain, appalling technique.
Well done! Appreciate the science included, objective data trumps “opinion”.
I’ve got a bit of lordosis curvature do you reckon it’s from a weak flexor??
what about not just up and down? like opening the hips side to side. Im a Martial arts fighter and ive been experiencing pain in the flexor area while kicking. doesnt feel like muscle though, feels lint its with the hip joint
Nice job. Lots of info, without lots of talking. I’m always looking for ideas for my PT patients.
About 2 weeks ago my 8 year old son started his second year of football. The first year his coach commented on the way he ran. He runs heavy putting his heels down first on impact. This year we noticed his left foot was turned inward. His father is a very active person as I am as well. It was hard to watch him try to lift his knees with so much effort and no much result. Little did I know it was because of weak hip flexors. It has been caused by sitting in a “w”. Thank you for the exercises.
stretch hip flexors. rest hip flexors. ice hip flexors. repeat. remember, resting a few more days could be the difference between having a fully healed hip flexor, or an injured one that could take several months to recover from. so start up again when you feel its time.
Hi Chad,
There’s still a slight discomfort/pain on my injured hip flexor, when would u recommend me to start with hip flexor exercise? (currently im having no discomfort/pain during running, kicking the ball during soccer however is a whole different matter)
Thanks for the video:)
yeah, but how many repetitions per day do we do, without over-doing it?
Funny story: I have a ballet background and my knees were suffering, so I gave this a try and it did wonders. What the hecc? Is is just because the toes are not pointed and there are a couple of un dedan movements, opposed to the un dehor’s of the ballet? I’m really glad I found your channel. New sub.
That muscle loves to give me a limp after my workout no pain just imbalance
Great information given it has given us hope to have better mobility possible thanks once again that is humanity man love and respect for u
As I was running at top speed oh, I had to avoid a child in my path. I spun around and eventually just threw myself on the ground. I did not feel anything for 4 days. At which point I was walking across the floor and I felt a pain shoot up my quad. My hip flexor was very tender and still is after 2 weeks. It has improved 50%, thank you for these exercises
I will seek medical treatment if necessary, but I just want to get back in the marathon game. I am familiar with Cincinnati sports medicine. They treated my son for torn ACL when we were living there
Thanks for this video. Wish you had given tips on how to increase difficulty with bands or weights. Exercises are rather easy
I am deaf and not good grammar. that’s why almost everyone is confuse it.. sigh. only I can call you thru relay so interpreter will explain to you.. more clear to understand.. I need your phone nbr
The exercises are good only if you can set the camera to wide shot. Sometimes I have to wait for the camera to move to that part to understand the posture. Thanks for sharing.
will these exercises help stretch ones hip flexors? cause i believe mine are crazy tight
Thanks man. Appreciated. I’m learning to kick solidly and this will help that.
So not so much about long range of motion. But more about maintaining tension in correct joint angle. I am a believer intraining single leg movements. I like your video
I’m waiting for a scan on my right knee after it gave way painfully three weeks ago. The scan is on 19th. Im not waiting till then to end up with weak knees so I began other gentle exercises a week ago only to find this. I’ve begun tonight and will do this again tomorrow. I’m 50 and had crunchy knees for years…ran since I was 9. I’ll keep subscribing and working out till scan. Thank you so much
Dr Jo that’s great explanation. I tried those and got some relief from pain. I need some excersises for fat pad syndrome. I have pain in behind patella. My patella is got loose. And not align properly.
Dr Jo. Thank you for your nice advice. I m 42 year old recently feel very lighy pain frontal n inner side of knee while frequently climbing stairs or extra walk ( above 35 mints) but it goes off as take some rest my x shows early degeneration of bones..
Advice me some exercise please as I have not take any medicine because I feel very light pain once or twice in a week. Thnks
Ive done these three exercises and I have seen positive results. Do you have any more that you can suggest?
this is embarrassing but I cannot get down on the floor yet or get off of the floor because of my weight.. Can I actually do these on my bed
Great video DoctorJo and you are so cute, thank you very much! Some sort of mild sensitivity and pain started just below my knee cap (the softer inner part) and I feel it more when I climb stair. I play tennis frequently so this is probably because of some extreme movements I made during the game.I searched and found out that if I avoid muscle imbalance, it will be helpful for now and for future. Since I can move my knee comfortable, which type of exercises are more effective, isometric exercises or other exercises based on moving knees (any recommendation for such exercises)?
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if i just injured my iliopsoas and want to recover from it, should i do this everyday like 4 sets of the static hold for hip flexors for a minute each set? WIll that prolong recovery? Also, while doing this routine can I also do my normal weight lifting routine 3x a week? (a total body workout at the gym 3 times a week) Will doing these two routines help maintain strength while recovering or will these two routines prolong recovering from the iliopsoas injury? Thank You!
Hi, my wife (27age) is getting severe back and knee joints pain, she has undergone mri and blood test and finally the result was no inflammation in si joints in mri results but she is hla b27 positive. At present doctor told us it is probably spa n suggested her to take pain killers but still she is suffering lot of pain. Please suggest us to over come the pain, appreciate ur respose.
THIS WAS LIFE CHANGING FOR ME. Thanks for your super informative videos ��
can you tell me exercises or stretches for a inguinal ligament strain please?
Your videos about unaddressed muscles are my fav stuff from you
I have been suffering from spinal discomfort and stiffness/pain in the knee for the past 1 year. I thought it was because of my lumbar Spondylitis. I tried so many workouts but with little help.
Today was the second day of doing this. Even though my knee stiffness is only a little better, my lower back discomfort or pain has vanished post 2 sets. I am both amazed and disappointed to have wasted so much time.
These are great but if you are like me and the hip cramps up like crazy I wouldn’t do leg raises but instead bend the top leg, lean forward a bit and do them with the bent leg. This will remove the pressure put on the hip that craps but still activates the glute that this video wants you to work on.
In the word’s of my physio. Not all exercises work for all people.
Can you do this with a partner? Instead of tying the band to a post can someone hold on to the opposite end pulling and holding ther for resistance?
Muy bueno, la verdadera respuesta al alivio del dolor de rodilla. Mil gracias
I know great place to learn about workouts. Just google for ‘Unflexal’:)
A common cause of knee pain is muscular imbalance of quads vs, hamstrings. If you are doing a “bodybuilding” style workout that focuses on quad development make sure to balance it out with hamstring specific exercises ��
Thanks a lot for your advice! I’ve actually got a scoliosis and my PT told me that my knees are hurting because of an overload on my nerves or something like that. So now we’re doing sessions to fix my back and I’m starting to do stretching.
During these exercises, should the standing leg be completely straight or slightly bent?
If you need a more comprehensive program, try Bulletproof Your Knee at Amazon.
Hey Dr. Madden, thank you for this video. Just to tell you quickly, I tore my rectus femoris and my labrum in my right hip in January. I am looking to play college football as a field goal kicker so I most likely got injured from overkicking or having weak hip flexors. I do a good stretch out routine before but I seem to still aggravate the muscle. Can you please make another video or comment me back of other hip flexor strengthening exercises. Thank you very much
Thanks man, definetly gonna try this and update how it worked later..
Great vid… I checked your channel but unfortunately no other vids
If you have patellar tendinitis (like i did) this video will solve 90% of your problem! Weak hips will cause your knee pain. The resistance band around my thighs cured most of the pain. Don’t forget to stretch Atleast 5 days per week. Any questions? Let me know.
How did this video show up in your feed without you searching for it? You’re not that hard to figure out snowflake. Especially when it’s Silicon Valley engineers doing the analyzing
Doctor jo, i perform the same exercise with ankle dorsiflex? Is that wrong? Shouldn’t we dorsiflex the ankle and then contract the quads?
If you want to get any more help with your hip flexor I have used https://tinyurl.com/y83qldhr which has personally helped me and maybe it will for you too
Great exercises! I dislocated my knee cap and can’t bend my knee more than 140°, is there a way I can stretch or strengthen my knees to help this??
I am doing the second exercise with weights….I am wondering whether it is good for hypertrophy
As an athlete that has struggled with tight hip flexors in the past I feel that these exercises are very helpful. Here is another program that will definitely unlock your hip flexors and boost your flexibility! https://bit.ly/2sW5MI7
great…but what if one has a bunion, like me for instance, my balance’s been compromised, also it’s hard to keep steady posture while standing on one foot, the one with the bunion..some advise there?.i really need help..if you have some bunion solutions, advises, exercises that’d be great..problems are really comin from the bottom up
thanks!
This was a problem that i didn’t know i had, sometimes it seemed like my hip joint was slipping or something, it was this muscle exactly…. this fixed my problem, thank you so much for the blessing of this video.
Great video. My physiotherapist prescribed me these excercises, when I had terrible knee pain, but she never told me what it was for.
I suffered from this. In addition to the exercised provided in the video, there are two exercises that really helped. The first is a side plank with the top leg planted to hold (resting on inside of foot from top leg). The second being one legged calf raises (focus on glute flexing during exercises).
Excellent video, very well explained and very comprehensive. Well done.
Wow! Sometimes we DONT KNOW what we DONT KNOW! Neat little hip flexor article I found. Truth or Click bait? https://zip1ink.com/k7
Thanks Adam, a GREAT little workout, I appreciate it☺️! I just wanted to say, you have the MOST alluring voice, oh my….. it just gets (hypnotises) me every time��! Thanks x
When I do the first exercise, the left side is working my hip instead of my glute. Why is this?
These are great Hip Flexor exercises! I can now feel my calf and hamstrings relax “disengage” and let the iliopsoa muscles contract “activate/shorten” to pull my leg close to 90 degrees!! Thanks for sharing from a PT perspective
Awesome stuff!!! Thank you so much for sharing you’re the best!!!
interesting points,if anyone else wants to learn about causes of tight hip flexors try Letza Joint Relief Lessons ( search on google )? Ive heard some interesting things about it and my colleague got excellent results with it.
someone sugguested for me to strethen my hip flexors to relieve knee pain is that right?
I saw him a couple years ago with not too much subscribers and have been exercising again and he has gotten a lot more. Glad he did bc he has great content
I kicked a football and popped my hip out because I have weak joints can this help with that or would there be something else I would have to do
Shouldn’t heavy squats & deadlifts strengthen glute medius & everything else?
The exercises are so simple and yet so powerful, even as an athlete I felt it deep in my legs. Great, thanks!
So informative! Body positioning is key in working out. I’m so appreciative that u emphasized it in this video. Can’t wait to start working out consistently
very good editing and content. Actually the content is amazing, thank you very much for it, left a like on the video:)
I’m not a therapist of any kind, and I absolutely couldn’t stop watching this very informative video. Thank you! I’m often looking to learn more about my own body. I had a 5 year old hip flexor strain that I finally got relief from through my own clumsy massaging ( 7wow.cc/rfky ). I thought I’d better find out more about how this muscle group works, and I just learned a ton! I think I’ll recruit the spouse for the next time I need it released
Thank you. I just finished going to physiotherapy last week and this looks like a great warm up before a workout.
Hi Doctor Jo. What do think of exercise programs like DDP Yoga which use isometrics along with Yoga moves? I have the app on my phone and the DVDs. I’m interested in what a PT thinks of a program like this. Thanks.
I have spent months researching treating tight hip flexors at home and discovered a fantastic website at Fergs pain ease (check it out on google)
Hello Adam, I just wanted to thank you for sharing this. I had issues with my knee for a long time (lots of pain, couldn’t walk for too long) after a bad accident and no physician I visited managed to set me straight. This very week —after a couple of doing this routine— I managed to get back to running for the first time in two years! There are no words to describe how amazing you are, thank you so much.
Thanks Jeremy, I finally understand why putting a resistance band around my legs while squating alleviated my knee pain.
I’m so glad I clicked on this video! I’ve been struggling with this for years and have tried multiple fixes. You nailed it! Not only in the analysis but also the exercises! Thank you.
That first exercise is IT. Thank you so much, I just did 5 minutes of the 30s leg raises and my hip stopped popping when afterwards I tried some movements I’ve had problems with. Obviously I need to do these a lot more in the upcoming weeks in order to improve and be able to run again, but I can’t believe it actually helped. Really, thank you thank you!
For progression would you reccomend taking on more resistance from the band by stepping further away sideways?
I personally do a lot of single leg ‘strength’ work such as BB step ups and BB/DB split squats; would this exercise be good to do after or before those?
Josh
I’m going to be using this for ballet! Need a lot of strength to lift up my full straightened leg up high.
Fuc**ng awesome video, exactly what I been looking for Jeremy, this is the first one I seen which describes the interlink problem I have with the glute and knee Pain. Thank you.
My hips are popping a lot and I don’t know why. My hips are also noisy when they pop. It doesn’t hurt at all. And my hips popped alot with the 2nd exercise. I do have tight hips but I am a 17 yr old dancer, gymnast, and runner and I’m flexible. I have ordered a foam roller to try to help loosen my IT band. Are my hips just really weak? Should I continue to do the hip exercises shown in this video if they are causing them to pop? Thanks in advance:) and I stopped growing about 2 years ago.
Thanks a lot for these tips! I’m going to start doing them.
I have a question but it’s not hip flexor related. I play soccer once a week but I also do weight-lifting a few times a week. And the problem I’m having is that the days after playing soccer my knees hurt. It’s painful for me to walk up the stairs or even bending down and going back up. The next week, the pain is low and after warming up I don’t feel anything anymore. Should I get this checked?
Thanks a lot.
What a well made and concise video. Jam packed with info! Amazing! Keep up the great work!
I have severe case of this weakness especially on my right side. I am confined to the wheelchair and need to do passive exercises. Can you suggest something suitable for me? I will truly appreciate your suggestions.
Thanks
here’s a few things for treating tight hip flexors at home
Gradually start walking further per day
Try an anti-inflammatory diet
Consider trying yoga lessons
Checkout some online guides
(I read these and the reasons they work on Fergs pain ease site )
Hello, i have pain from my left side where my hip is to all the way down to my knee. Any idea what it can be? It goes away for a minute or two when i do the “soccer player kick” it when you swing the leg left to right. but comes back after a while.
Realy professional video. I have watched several videos about the subject and this is the most detailed educated one.
Learn How To Unlock Your Hip Flexors Here: https://www.youtube.com/watch?v=mOHJ_Pupyn4
Thank you for providing so many beneficial videos, like this one. I am so appreciative! Thank you! Feeling great, thanks to these!!!
It works!! I can’t believe it!:O I’ve been suffering from snapping hips for YEARS on my right hip flexor and after just doing these 3 simple exercises once I saw results. No longer do my right hip flexors click when I do a plank or when I try to raise my leg. When I do mountain climbers, I still hear the familiar pop from my right hip flexor, but I will continue these exercises for two weeks and see if it goes completely away. Thanks to this video I feel hope now that I’ll be finally free of the snapping hips. Thanks so much for this video and for getting straight to the point with the exercises. A valuable 3:24 min spent.:)
These exercises are not only fun to do and improve balance and strength but make you feel good afterwards like you have done the perfect things for your body. I’m sharing his video’s with my family and friends as these are really great. SO glad I found these.
Thank you for sharing your knowledge. Your videos are very helpful.
Hi, Chad, I have had osteo arthritis since I was 10 it has since then moved to my ankles. I am now 32 and now feeling lower to mid back pain on top of everything else. Just recently within the last year I’ve notice a huge weight gain no natter how much I exercise. Do you think that I could have tight hip flexors?
Buy a printable worksheet with the Knee & Hip Isometric Exercises in this video here: https://www.askdoctorjo.com/leg-isometric-worksheet
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Recently I injuries my hip flexor while playing soccer. Honestly it feels fine running, jumping and doing anything but once I kick a soccer ball the pain comes right back. I took a break for 4 weeks and I really want to get back to paying so if any one has some tips that would be great. By the way I’m 13 and am in a pretty major growth spurt and have been dealing with a lot of injuries so maybe this one just needs time.
hi i have patella chondromalacia grade 1..which exercise i wanna do?
An excellent video. Cured my knee pain when doing hip thrusts.
Do you not think, that if you are demonstrating lunges, albeit primarily for the hips, that you should show your whole body… Try zooming out a tad.
But what if I have none of those problems listed in here and knee starts to hurt a little bit and the pain increases when I do more squats. What does it mean then? It all started to happen when I went to jogging and my running style was incorrect meaning I absorbed the impact upon landing on my whole feet. I corrected this and now I land on mid-foot but the pain doesn’t go away. It haunts me.
Edit: Right knee starts hurting. Left is fine.
I had a surgery on my right knee last year my meniscus and ligaments were torn. After doing this exercise I noticed how weak my glute medius got thank you Jeremy hear about me in a few months
The camera needs a bit of improvement but overall a great routine. Thanks!
every time i attempt to do anything to benefit the muscles near my knees, after a week or so pain develops and eventually fluid builds up and than i have to call out of work for 3-5 days, so i end up skipping anything to do with my legs for months just so i can build up time at work incase i decide to give leg workouts another go in fear of yet another flare up. Also i can’t ever find a doctor that will even just sit down with me and help me explain of any underlying causes to my flare ups that which seem to happen no matter what around fall (usually between September and October)
Yup I got that..the gluteus maximus also feels solid too while doing the side lying hip abductors
would that stop my hips from clicking when doing exercises?
undervision of my trainer/PT/Physio.. they just want my money which I was told that I am unemployee and got me into income (embrassment) so its not helping. I do need a lot help right inside flexor hip that little stuck. Its look like need charaptic (spell)
This video just answered the question I’ve had for the past 3 years. THANK YOU!!!!!
Soo great video! Thanks for all the advices, they’re really useful
have two disc bulges in my neck causing pain in my neck and the arm and sometimes in fingers…. also there are days when I have very little almost no symptoms but all of a sudden sometimes the symptoms start appearing in both neck and as well as in arm without anything provoking it such as forward head posture, bad posture or picking up heavy weights or Drive long hours.. what seem to cause this problem when sometimes i am completely alright?
Hey, thats something I need right now… Do these work at the age of 37
I love how this guy looks like he’s making YouTube videos on his lunch break at work. Definitely deserves a raise for being a go getter and helping the masses��
Thanks! Also we as woman also appreciate men with good butts.
I had ACL surgery 8.5 months ago using the patellar tendon graft. I’m looking for good exercises to help me get back to soccer. I still find my single leg strength and knee strength is having a hard time recovering. Would these be good for this?
best video I have found on the topic, no fluff just straight to the point with problem and solution thank you ��
Hi Dr Adam, can you do a work out warm up that is gives the least possible pressure on the knees?
Have a great day!
Hi, thank you a lot for the examples od isometric exercises! They are really simple and not painful, finally, I’ve found which ones are good for me because previous physical therapy was just a very painful experiment. I have chronic lumbar back pain, had a surgery, and after many attempts with various regimes it was recommended that I do isometric exercises and really I cann see the effect with not much trouble and additional pain!
Hi Adam, I just had this thought ��…. You have a really good likeable personality the type that, can just seems to lure people with your funniness �� and caring ☺️gestures. That, I believe you could be the male version of @UCag7XoiJLutjBTsM0tAzUzg by
doing exercises that help tone and heal people (something like that). Lucy, is really delightful ��, lovely and you can tell that, she really cares. I have being doing her workouts for some months now and every single one, I enjoy and feel like she is in the room with me. Lucy, has over one million subscribers, everyone just LOVES Lucy��. Anyway, that was just a thought of mine, I thought I would share with you because, you kind of give the same feel that you get with Lucy but, the male version. Ok, I am off to do my jaw exercises haha ��. Seriously, I do them most nights before my bedtime yoga ��. I do yoga with, ‘Boho beautiful’ another lovely lady and her husband is also really nice. One of their really good videos that provides a good idea of what they do is, ‘yin yoga ‘forgiveness’. Night xx now hopefully I will have my own inspiring ideas YIPPEE!��
Thanks for the comment Tru4Life. I’m glad you enjoyed the video. I think 2-3 days should suffice, with a minimum of once per week, depending on what else you’re doing. I agree with the other commenter in that you should be cautious with cutting movements and always warm up before you play a sport or run.
Great video. I have had ACL surgery in both my knees and a meniscus tear. So all in all 3 sugeries. I can run some 3 times a week now and do the bike too. but I just feel like my knees are not that strong. And I still have pain. I am 33 years old now and have played baskketball all my life but I am done now. How many times a week do you think I have to do this?
Thanks a lot!