Got Knee Pain? - Lauren Sambataro

GOT KNEE PAIN? Be your own detective and figure out WHY. It may be easier than you think!
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Example: My knee starts clicking when I do full ROM squats! I know there are several anterior muscles that cross the knee joint, so I foam roll all of them and find out that my Vastus Medialis and my Adductors are suuuuupperrrr tight. .
I know that if those muscles are overworking, my glutes are maybe not firing properly, or aren’t as strong as they need to be. The Gluteus Medius specifically needs a little more attention as a major stabilizer of the pelvis. Nobody wants DEAD BUTT SYNDROME. Yes that’s a real thing. .

QUICK FIX: Resistance Band glute work!

1. Lateral Tube Walking: focus on external rotation through the hip, tracking the knees over the ankles, and keeping the hip points parallel.
2. Standing Isometric Hip Abduction: lift your knee to your end range of motion, keeping the same side hip down.
3. Quadruped Hydrants: lift your knee laterally as you keep both hip points facing the floor.
4. Clamshells: open and close, you the know the drill. Keep one hand on the top thigh for added support. .

Using my favorite new bands from @athleema. Comes in a travel bag so you can do your booty work ANYWHERE you go!

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