Is Your Knee Pain Coming from Weak or Tight Hamstrings? (5 Exercises)

[@sherric75]

Whenever I encounter an issue with mobility, I come here. You really are adept at addressing so many issues we all face. Thank you for what you do.

[@PrecisionMovementCoach]

Thanks for stopping by!

[@delindacurtis6344]

You are giving me my favorite activities back, Coach E! I am 9 weeks out of meniscus surgery and also have arthritis in knees. I gave up PT after 4 weeks as I can set my own two minute timer on rote movements like leg lifts. It was very disappointing. I am a yoga enthusiast and instructor of over fifteen years and have been following you for awhile. I appreciate how you cultivate functional movements around balancing muscular and connective tissue work. Chronic imbalances are so important to understand. I have been doing 3 of your targeted knee videos for the past ten days in a row. For the first time since surgery on early April, I was able to play pickle ball yesterday and slept through the night without pain. Thank you! Thank you! I shall add the hamstring video to the tibia and quad ones I have been following.

[@PrecisionMovementCoach]

Hey! Thanks so much for following along and for sharing your comments. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@delindacurtis6344]

@@PrecisionMovementCoach I just signed up for the lower limb mobility series!

[@PrecisionMovementCoach]

@@delindacurtis6344 nice! Let us know if you need help getting started :) - Coach Joshua, Team PM

[@harbster2]

OMG, the first exercise is amazing. So helpful. I've watched hundreds of videos and this is the first one that helped me.

[@PrecisionMovementCoach]

That's great! Thanks for letting us know :) - Coach Joshua, Team PM

[@nicholasdukat2995]

I have been researching hamstring issues for weeks and this all makes lots of sense. Simple and effective stuff here. Between 3-5 miles of running my right hamstring tightens and it gets sore.

[@PrecisionMovementCoach]

Glad that you appreciate it. Thanks for watching and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@sleadentures6377]

I really appreciate the overview at the beginning. It helped me identify the hamstrings potential relationship to the knee pain issues I am having. Also, I SUPER appreciate the summary at the end. I was able to screenshot it and will use it as a reference during exercise. Thank you!

[@PrecisionMovementCoach]

You are so welcome and thanks for watching. We really appreciate the feedback :) - Coach Joshua, Team PM

[@Anto_gz]

This video is pure gold. I will leave an update in the comments and let people know if this worked for me. I'm pretty sure it will. Im gonna binge watch more and more

[@PrecisionMovementCoach]

Hey! Thanks for stopping by and commenting. We really appreciate you trying it out. Keep us posted on your progress :) - Coach Joshua, Team PM

[@SpiderEditz23]

how was it

[@Anto_gz]

​@@SpiderEditz23 In the end I solved the problem in another way with a physio, but it was my specific condition. I worked on knee stability under progressive overload with step ups with specific clues and it hella helped! I also worked on my mobility and passive stretching of the hams (with very basic exercises) and I can tell it did wonders. I have pronated feet, internally rotated tibia and valgus knee, so I repeat this is what worked for my specific condition, yesterday I managed to squat 90kg (200lbs) without pain. I hope you find what works for you. Don't be afraid to exercise with light load and increasing your mobility, strength and stability, it's always gonna be key. Good luck!

[@lesjf8832]

I am so glad I found Precision Movement. I've had chronic right knee issues for years that worsened dramatically after a hard fall injured my right hip and right shoulder three years ago. My right knee is perpetually swollen and I usually limp when I walk and I find it difficult to go for the walks I love to do. (I used to climb long flights of stairs and do power walks and can do neither anymore. Walking uphill is easier than going downhill.) The limping has forced the rest of my body to compensate and now I have multiple chronic issues. Needless to say I have tight hamstrings but never connected the dots. Just doing the exercises once in this video alleviated the pain in my right knee. The massage ball exercise revealed extreme sharp pain in my lower right hamstring. Just working out those knots really helped. I will definitely be doing daily mobility improvement exercises using your techniques for my whole body. I feared I would have to live with chronic debilitating pain and limited range of movement and you've given me hope!

[@PrecisionMovementCoach]

Hi and thanks so much for stopping by to watch and comment. We are so happy that you found us and are here if you ever need more advice or assistance. Keep us posted on your progress :) - Coach Joshua, Team PM

[@marywilde9280]

Had knee pain all through the night. These exercises have helped so much. Thank you!

[@PrecisionMovementCoach]

You're so welcome!

[@ivonemoore299]

Enjoy your channel, very informative. Please do a follow along exercises on this topic.

[@PrecisionMovementCoach]

Thank you! Will do!

[@aron4408]

Great video....I think I'm finally getting close to putting the pieces together of "ACL Reconstruction in 2006" & "Powerlifting for the past 12 years and fighting with endless imbalances in the squat"

[@PrecisionMovementCoach]

Thanks for that. We appreciate you stopping by and commenting. Let us know if you ever need more support :) - Coach Joshua, Team PM

[@unnikastrasser7358]

super helpful So helpful. I've watched hundreds of videos and this is the first one that helped me.

[@PrecisionMovementCoach]

Great to hear! :)

[@irwanmarzuan]

Thanks!

[@PrecisionMovementCoach]

You bet! Thanks for the support :)

[@seanw4360]

Hi Eric, Thanks for posting this and apologies for my long post in advance! I am a 34 year old male and 3 years ago I tweaked something in my left knee, I had an MRI done and was told I had mild arthritis directly behind my knee cap and to stop playing sports immediately which I did however quickly after that injury the symptoms started getting much worse (inactivity during covid didn't help). I could no longer run in a straight line. The knee would feel unstable and like it might buckle and I have no spring whatsoever in that leg. For the past 3 years I have pain directly behind the knee when going up stairs or if I try to hike steep hills. I can't walk for more than 30 mins on flat ground without feeling a dull ache within my knee. More recently I have problems going for casual cycles. My quad just above my knee get's fatigued extremely quickly with very little resistance on the bike. I have tried all sorts of orthopedic knee specialists and physios but to no avail. They say my arthritis is mild and I should not have pain and that I am an atypical case. Now I am going to a really knowledgeable acupuncturist (to loosen tight tendons that appear to be protecting the knee ) and to a strength and conditioning specialist to build overall strength in my legs which has led to some minor improvements. What I noticed recently though is that my left hamstring is extremely weak. In fact in an extended hamstring position (like dumbbell Romanian deadlift) I can feel/grab the tendons in the middle of the hamstring where there should be muscle. In contrast, on the right hamstring there is a chunk of muscle in the same position and no tendon can be felt. I am just interested to know your thought's on my situation as I am determined to fix the issue. Thanks in Advance!

[@PrecisionMovementCoach]

Thanks for that info! Based on what you have written a combination of the Knee Pain Solution and Hip Pain Solution programs can help you to regain balanced knees and hips. Read more about them here and get back to us with any questions :) www.precisionmovement.coach/knee-pain-solution-yt www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@rachellea.3728]

Okay so the recap of the reps and sets all at the end in one nice list is a game changer. Plus totally dl'ing the app to keep my progress going. Been doing the glute exercises for the past few workouts, adding this one too, and my hammies could definitely feel the foot lift activation set. My right leg from butt down is so weak, planning to change this

[@PrecisionMovementCoach]

Thanks for that :)

[@fernmcdonough8440]

Excellent - thank you!

[@PrecisionMovementCoach]

You are welcome!

[@jaymills1720]

I appreciate your videos ❤😊

[@PrecisionMovementCoach]

Thanks!

[@alishaer2756]

Hey Eric, can you do a series on nerve gliding techniques cause i found out it really inhibited my range of motion and when i started gliding everything became so much easier.

[@PrecisionMovementCoach]

Thanks for the suggestion :)

[@torinmccabe]

Wow. I have been doing the standing elevated leg hamstring stretch my entire life but I have never been pulling down the elevated leg to activate my hamstrings.

[@PrecisionMovementCoach]

Cool, eh? Any results to report? - Coach Joshua, Team PM

[@MrNonrepetitive]

I found gold stumbling onto this channel, health is wealth.

[@PrecisionMovementCoach]

You win :)

[@zappacats580]

thank you Eric

[@PrecisionMovementCoach]

You're welcome!

[@yogabyshilpa2601]

Pls make video on distal hamstring. I don't understand is it tendon that is paining or the lateral muscles. When I sit in cross leg I feel paining lateral area.

[@PrecisionMovementCoach]

Thanks for the suggestion. In the meantime, check out this awesome content: www.google.com/search?q=precision+movement+hamstrings&rlz=1C1ONGR_enCA934CA934&oq=precision+movement+hamst&gs_lcrp=EgZjaHJvbWUqBwgAEAAYgAQyBwgAEAAYgAQyBggBEEUYOTIICAIQABgWGB4yDQgDEAAYhgMYgAQYigUyBggEEEUYQNIBCDM5NDFqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8 Enjoy! - Coach Joshua, Team PM

[@irwanmarzuan]

GENIUSSSSSSSSSS!!!!!!! Thank you

[@PrecisionMovementCoach]

Really, really appreciate that :)

[@tweetpandora]

Thank you so much. One session and I feel better!

[@PrecisionMovementCoach]

You're so welcome!

[@louise5906]

Thankyou I needed this 💜

[@PrecisionMovementCoach]

You are welcome!

[@black4460]

I have posterior pelvic tilt for so many years and I think it contributes to my knee pain… because of how I sit in my truck. When I don’t drive my pain goes away.

[@PrecisionMovementCoach]

Hi and thanks for sharing that. We appreciate you stopping by for advice. Check this out next and let us know if you have any more questions :) www.precisionmovement.coach/driving-hip-lower-limb-mobility/ :) - Coach Joshua, Team PM

[@aandi22197]

Hi there Eric - I was trying to make a donation, but I live in Europe with a US credit card and KZbin won't let me change the country location. Is there another way to donate?

[@PrecisionMovementCoach]

It's the thought that counts :)

[@aandi22197]

Ha okay, well thank you for your videos in that case. Really appreciate the detailed explanation of what's happening at the joint/muscle, etc. I'm struggling to find a good physio therapist that is able to explain things to your level of detail, so videos like yours are priceless for me. ☺ @@PrecisionMovementCoach

[@marydanoff8958]

I like doing the 5 in this video ❤

[@PrecisionMovementCoach]

:)

[@chriwisan2702]

Would you also recommend classic harmstring curls in the gym?

[@PrecisionMovementCoach]

Nope. They will totally defeat the purpose. - Coach Joshua, Team PM

[@KapoorAri]

I noticed i have knee pain in the tibial rotation exercise in both directions - what can I do for this?

[@PrecisionMovementCoach]

Hi and thanks for trying it out. First, try making your movements slower and smaller. Next, try these out: kzbin.info/www/bejne/n2qad5ikrptofa8 Let us know if you have any more questions :) - Coach Joshua, Team PM

[@KapoorAri]

@@PrecisionMovementCoachthanks!

[@siachi3109]

I love you man!

[@PrecisionMovementCoach]

You too!

[@trent6534]

@@PrecisionMovementCoachp

[@carolinalamim9299]

Hi Eric, I have grade 3 chondromalacia, but I didn't feel any pain. With repetitive exercises I ended up developing an inflammation in the hoffa of both knees. I've done 30 physiotherapy sessions, but I'm not improving. I stop feeling pain, but in attempts to return to bodybuilding it inflames again. The physiotherapist says that I need to strengthen, but I feel that I am insisting on an unproductive path. Any idea of ​​what can be done to evaluate if the path is only to strengthen and if doing this with loads and strength exercises is the best path?

[@PrecisionMovementCoach]

The Knee Pain Solution is the best path to recovery and returning to the activities that you love. Read more about it here: www.precisionmovement.coach/knee-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM

[@payanseid5319]

My knee hurts, and because of that, my hamstring (in the back) hurts as well. I don’t know whose fault is that honestly, whether it is my knee or my hamstring. I wonder if those exercises would help me!?!?!

[@PrecisionMovementCoach]

It's worth trying :)

[@donnamartin9569]

Question - I noticed when I tried the Supine Hamstring ERE it was very difficult to raise my leg off what I considered a low start (the side of the tub). I could raise my right leg although the hold was under 10 secs but I could not lift my left leg at all. When I tried using the doorframe version, my left leg up the door frame I was having a hard time straightening my right leg and the pull was in my right hip flexor. When I got to the marching hip bridge, raising the right leg causes my left leg to charlie horse. I am also having to use a lot of arm strength to stabilize my body so I don't roll lifting the leg. Do I continue with these 5 moves or do I need to start with something else perhaps working on the hip flexor? (I do have disc herniation which causes some sciatica and right leg pain).

[@PrecisionMovementCoach]

Thanks for those details! Keep track of them as you are going to improve with time and practice. Do the exercises 2 - 3 times per week and report back in 4 weeks. Talk to you soon :) - Coach Joshua, Team PM

[@pwisn591]

Where do you get that ball?

[@PrecisionMovementCoach]

Hey! It's a lacrosse ball that you can buy anywhere sporting goods are sold. Thanks for stopping by :) - Coach Joshua, Team PM

[@ivanandreevich8568]

When I do the tibial internal rotation, the arches on my feet cramp up. Any thoughts on that?

[@PrecisionMovementCoach]

That is not uncommon. They will get stronger with more time and practice :) - Coach Joshua, Team PM

[@janeharrop7058]

Putting the ball under is like OMG!! So tender and tight and I can't seem to lift my leg up to straighten that high. Over time of doing this I am guessing this will improve!!! I am even just popping the ball there and softening without having to move foot up to help ease! How often would u say to do this aware i do not want to overdo it

[@PrecisionMovementCoach]

Yikes...definitely do not over do this one. It will improve with time and practice. 2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

[@janeharrop7058]

Can u to start off with just lift the heels up with the marching hip bridge rather than lift whole foot off ground??

[@PrecisionMovementCoach]

Yup :)

[@harrybrannigan8076]

Hi again Joshua quick question please, when I use the ball on my hamstrings which are the main areas please or do I just work my down from beneath the buttock please? Sorry to be a nuisance. Take care. H

[@PrecisionMovementCoach]

Hi! Work your way down from beneath the buttock :) - Coach Joshua, Team PM

[@harrybrannigan8076]

Cheers Joshua@@PrecisionMovementCoach

[@adamgainsburg2193]

In the Marching Hip Bridge, feels like when the Left foot raises off the floor, the left glute turns off while the right glute activates more to keep the foot raised. Am i doing it wrong or is the glute just so weak?

[@PrecisionMovementCoach]

It sounds like you are a little weak and will improve with time and practice :) - Coach Joshua, Team PM

[@adamgainsburg2193]

@@PrecisionMovementCoach Thanks

[@amber965]

Would a foam roller work for the first exercise? I somehow have that but not a ball laying around my house. 😅

[@PrecisionMovementCoach]

It will but a smaller object will be more precise. Start with that and then use a ball whenever you can get one. Let us know how it goes :) - Coach Joshua, Team PM

[@yaznsuleiman1934]

I can’t feel my glutes activate at all when I’m doing the hip bridge. Any tips to activate glutes? Usually my hamstrings take over completely and I get cramps in my hamstrings.

[@PrecisionMovementCoach]

Squeeze dem cheeks... Also, palpate them gently with your fingers or knuckles so that you get tactile feedback about your efforts :) - Coach Joshua, Team PM

[@kathleenverner2250]

Feel an ache in my quads with ball along hamstrings.

[@PrecisionMovementCoach]

Keep working on the exericses and you will improve with time and practice. Let us know how it goes :) - Coach Joshua, Team PM

[@BellahBoo]

I’m not able to straighten my leg flat on the ground. Is it because I have tight hamstrings?

[@PrecisionMovementCoach]

It's entirely possible that is one root cause of your issue. How did the exercises go? - Coach Joshua, Team PM

[@BellahBoo]

@@PrecisionMovementCoach I can’t stand entirely straight yet and my quads are weak so it’s a little difficult to do these exercises but I did the hip bridges. Thank you for responding. I can straighten my knee all the way but the back of my knee can’t touch the ground it’s weird!

[@PrecisionMovementCoach]

That is ok. Work within your current capabilities and you will be able to remold your body. The way in which we demonstrate exercises are just targets. Everybody is going to handle the exercises differently and work towards the targets :) - Coach Joshua, Team PM

[@vvitek2013]

What about bowlegs? Like my knees is deformed. Which muscles should I repair?

[@PrecisionMovementCoach]

The short answer is "all of them". The Knee Pain Solution program can help you out: www.precisionmovement.coach/knee-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM

[@genuine1941]

My quads cramped so bad… I can’t even hold 5 sec

[@PrecisionMovementCoach]

Keep working on it and you will improve with time and practice :)

[@blacktaxi2d]

🐐

[@PrecisionMovementCoach]

:)