How To Stop Knee and Low Back Pain For Runners, Cyclists, and Triathletes

March 1, 2015

(0:00) This is a great exercise. A very simple exercise
(0:03) for pain in the knee that’s
(0:07) to the outside or the inside of the knee and also for lower back pain.
(0:12) It’s great for cyclists and for runners
(0:16) or triathletes. I’m a triathlete and
(0:19) this has been really successful for me and for many of my clients as well
(0:23) who have inner or outer knee pain as well as
(0:28) low back pain, especially people with very unstable low backs.
(0:31) If you’ve got discs that are out or long-term challenges,
(0:36) a flat lower back – those kinds of things. This is a really good
(0:40) exercise for you. First off,
(0:43) you need a yoga brick – a basic yoga brick.
(0:47) I’m using a foam one. I prefer wooden one, but a hard foam one actually will work quite
(0:51) well. You can get these from a variety of places:
(0:55) yoga studios, Walmart, Target I believe has them even,
(1:00) you can buy online,ARTHRITIS-KNEE-PAIN
(1:04)a bunch of different places. So start out with this.
(1:08) First thing you’re going to do is you’re going to step fairly wide apart. You’re going
(1:11) to take the brick and place it on the widest
(1:15) width here between
(1:18) the two legs. You want it just above
(1:21) the boney part of the knee into the flesh of the inner thigh.
(1:25) So very straight forward. Inner feet are parallel. You don’t want them
(1:30) in a v-shape like this. You want them parallel. So what you’re doing is you’re
(1:34) aligning the segments of your leg and your feet to proper
(1:39) forward facing alignment and then you’re going to do movement through
(1:42) them. That’s critical because this is going to
(1:45) help to rebalance the tensioning between the inner and the outer
(1:49) leg – rebalance it in a way that takes the pain away
(1:52) and helps you to feel better basically. So just stand straight up.
(1:57) Take your hands, put them on the back of your hips. The elbows are back so a lot of
(2:01) times you’ll start with your elbows out, put your
(2:03) elbows back. If putting your elbows back forces your lower back forward like so,
(2:07) then drop your buttocks so that
(2:11) your low back isn’t so bowed forward.
(2:14) If that’s impossible and you’re getting a lot of strain up here
(2:17) then maybe bring your arms out a little bit, but really do your best
(2:20) not to. A mirror is your friend with this exercise. A mirror is your friend.
(2:24) Try and keep this brick relatively
(2:27) parallel to the floor. It may come off a little bit, but try and make it as parallel as you can.
(2:32) At this point, your legs are fairly relaxed, the feet are flat against the
(2:36) floor across the length of the foot so your arch isn’t gripping, your feet aren’t
(2:42) curling up, and your toes aren’t off the floor. They’re nice and
(2:45) flat and relaxed. Just a quick bend of the knees
(2:48) and hips, and up, and then you’re going to squish the brick as hard as you can.
(2:55) Now when you squish the brick, I want you to feel
(2:59) not with your hands, but into this area, the pelvic region
(3:02) the pelvic floor and feel whether or not your buttock is tightening up. If
(3:07) it’s holding tight, if the buttock or the rearLow-Back-Pain
(3:10) of the inner thigh is really grabbing, you want to release it so you can spread
(3:14) across this sacral area here. So you’re going to be pressing primarily with the front inner
(3:20) thigh, the front of the inner thigh. The feet – check in and see. Are they gripping and
(3:25) grabbing? Are the toes off the ground? You want them nice and relaxed and soft on the ground. Now they may push
(3:30) into the ground a little bit. That’s okay. Squish the brick as hard as you can. It’s going to hurt
(3:34) a little bit. And then release, and bend, and come up, and squish again,
(3:38) and release, and bend, and squish
(3:41) again. Same rules go for every time you squish. Then when you remove the brick,
(3:46) just have a walk and get a sense for what’s changed and what’s different.
(3:50) Generally, you will have stimulated this
(3:54) deductor, the inner thigh, and the outer
(3:57) leg has to release. If you have pain in the outer leg,
(4:00) it’s usually due you over tension and
(4:04) pain in the inter leg, again, often due to over tension in the outer leg
(4:08) and imbalance and tension in the inner leg. You’re stimulating this
(4:12) and it’s causing your body to have to release this, therefore, these
(4:16) two become more balanced. Pain goes away.
(4:19) Anyway, have fun with it.

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