Bulletproof Knees To Run Fast & Injury Free

Рет қаралды 16,102

Күн бұрын

Today, we're diving into five essential exercises that will help you strengthen your knees. These movements are designed to fortify your knees, whether you're a runner, or simply looking to maintain strong and healthy joints.
When you're ready, we'd love to help you become a better runner.
Grab a seat in our upcoming Faster Beyond 50 Masterclass: coachparry.com/afi4-Faster-Be...
Grab our full mobility flow here: coachparry.com/w2ei-Mobility-...
Grab a strength plan for runners here: coachparry.com/a47w-Strength-...
And a training plan here: coachparry.com/3t1n-Training-...
#running #kneepain #kneeosteoarthritis #strengthtraining

Пікірлер: 16

@joe1071 4 ай бұрын

In addition to these exercises, which hip/glute exercises are important and did help improve my knee pain, I found running mechanics to be the other piece of the puzzle to manage and heal my running injuries. I battled L knee patella femoral pain, right knee IT band syndrome pain, and R foot plantar fasciitis, and what made the biggest improvements once I realized my running form was too stiff, and I had very little thoracic spine and hip movement in my running gait. Allowing natural thoracic spine movement and natural hip movement was the game changer. And even now if I’m out on a run and my chronic injuries start acting up I can nearly instantly make them go away by relaxing and allowing the natural t-spine and hip movements. It’s really fascinating

@joe1071 4 ай бұрын

Strong glutes, and actively firing glutes are the key to managing knee pain. I have a quick banded glute activation pre-run routine that made an absolute night and day difference in my knee pain when running

@Kaisersozze Ай бұрын

Which routines specifically? Do you have a link to a video of them?

@jrochez 6 ай бұрын

Definitely incorporating this into my routine. Thanks!

@jayantnagarkar1018 6 ай бұрын

Useful video . thanq

@chandraau1475 6 ай бұрын

Thank you so much for doing this video, I was looking for some great, simple exercises for my knees.

@GTE_Channel 6 ай бұрын

I cured all my 'knee' issues with zero drop shoes and barefoot shoes. Also that made me going from super overpronatiom to needing just neutral shoes.

@SameerKhan-wz1pm 5 ай бұрын

Absolutely epic Respect from Peshawar

@htmonaro1969 6 ай бұрын

In March this year I noticed a small amount of pain on the medial side of my right knee and went straight to my physio. He said it was likely fraying of medial meniscus caused by some arthritis (I'm 64 yo). He gave me some light exercises similar to those in your video and told me to reduce my training load a little, but to keep running. The pain continued, despite me doing his exercises and eventually I saw the local sports doctor who referred me for an MRI scan. This showed some arthritis but it also revealed chronic MCL and ACL inflammation. He recommended PRP injections, although I decided to postpone these until after the cross country season, as I was leading the club aggregate (which I eventually won). These injections did not have any effect and my knee pain has become so severe that I struggle to walk without a limp after even a 3 or 4km slow run. I am able to run 2-4 times per week, but am still trying to find my best level going forward. My medical team have me performing 8 different exercises in the gym to strengthen my so-called shock absorbers. My longest run since September was 8km a little over 2 weeks ago and my right knee was so sore, I couldn't walk for 3 days and didn't run at all for 2 weeks. I continue to do my strength workout 2-3 times a week, but am only noticing minor improvements so far, although it's only been just over 4 weeks on this program. I have effectively abandoned any running goals, until perhaps the Melbourne Marathon in October 2024, although that currently feels like an impossible dream. I am now considering switching to gravel bike cycling, but am struggling to give up on my first love, running. Thanks for the video, I hope everyone who watches it, starts doing these before they get knee pain like me.

@johncoffey1483 6 ай бұрын

You can try to boost recovery taking collegen as a powder with water, wearing volley ball knee pads in bed, slightly raising the bed supports at your feet with a book say, wear running shoes with strong impact resistance plus sorbothane inserts, keep your protein up and run plus walking fast on surfaces that give. Be wary of jumping too much off of one leg but build strength with step ups do everything pain free.

@hansdampf4120 5 ай бұрын

@@johncoffey1483👍🏻 Also lots of Vitamin C as it promotes collagen synthesis. Omega 3s also help. Plus doing very high rep, very light or no resistance exercises with no shock, as the joints need movement to get the nutrients in as they dont have much bloodflow. Also try ass to grass split squats from kneesovertoesguy, they help a lot of people with knee pain. Highest priority should be to get the knees almost pain free before running seriously again. Try slow short runs now and then but only if almost pain free while running and also the 3 days after the run. Build up slowly again. Dont rush it. And no pain killers or anti inflammatories as the body needs inflammation to heal properly. Also if you have pain you should not run anyways. Best of luck.

@lorikijek3300 5 ай бұрын

I had arthroscopic medial meniscus surgery on both knees at age 66.. Doing strength training and just started back hiking. Still experiencing a little pain in one knee so have not trying running. I hope these exercises will help me get back doing what I love. Fingers crossed.

@rollingrock4759 5 ай бұрын

Euflexxa injections may be an option. 3 gel shots, a week apart, brings great relief to arthritic knees in most people, some notice no difference and some will say it’s made it worse. They lasted a year in my knee, I ran more half marathons than ever with only slight stiffness and swelling the next day. 65, running for 25 years. I’ve done PRP with some success too. Strengthening knees is so beneficial. I can’t let running go either.😓

@htmonaro1969 5 ай бұрын

@@rollingrock4759since that post I have done 3 strength sessions a week in the gym, building up the quads, hamstrings and calves. I've also been riding my bike and exercise bike more, which has helped a lot. Until last week I was warming up and cooling down at the gym walking on the treadmill, but that exacerbated my knee pain, so now use the exercise bike, which has helped a lot. I am like you, I just can't give up running, but I can't even walk for any length of time without knee pain, much less run, but I also don't enjoy cycling enough right now to consider making the switch. It's only been a few weeks of this gym program, so time will tell, but right now I'm not sure what to do.