Sciatica Exercises Aafp

Patellofemoral Syndrome Exercises Stretches Ask Jo

Hey everybody, it's Jo, and today I'mgonna show you some exercises and some stretches to help with patellofemoral syndrome. HuhéYeah, what is thaté Well basically the quot;patelloquot;part means the patella, which is your kneecap.And quot;femoralquot; is the femur bone which is your thigh bona, and basically in just simple terms,what that means is your kneecap is not tracking correctly on that thigh bone which can bevery painful. A lot of times that can be cased by weakness of the inner muscle and tightnessof the outer muscle, so I'm gonna show you today how to fix that. So the first set ofexercises we're gonna do is called the 4way hip, and I'm gonna have you do them todayon the ground. So you just lie down flat on

the ground. The first one is just what wecall a straight leg raise. And so you're gonna have one up for support and this actuallyhelps your back a little bit. Sometimes people keep both legs down. I like when you bendthe knee up a little bit because I think it takes the pressure off your back. You don'twant to fix one thing and then irritate something else. So with the straight leg raise, youwant to pull your toes towards you, and that's gonna straighten out your leg and tightenup those muscles. Cause you want to keep you leg as straight as possible. When you startlifting it up, you don't want your knee to bend, so if your knee's bending, try to squeezeyou leg nice and tight to keep it straight.

So what you're gonna do is just bring it up,nice and controlled, and you're just gonna bring it equal to the other side. So it'snot coming straight up, but just to about tight here. And then you're slowly gonna comedown. Don't let gravity just drop your leg down. It's just as important going down asit is going up. So starting off you're just gonna do 10 on each side. And then, I'm actuallygonna flip over this way and move to my right leg, but you wanna do them all on one sideand then go to the other side if you need to. So then the next one you're gonna lieon your side. You bottom leg is gonna curl up just a little bit. You can keep it bentbut the one on top you wanna keep straight.

You want your body to be in a straight line.So you don't want your hip going forward like this cause that's gonna change the musclesthat you're working. So if you can, keep your body nice and straight. And same thing, youwant to pull your toes up towards you so you're gonna lock your leg out. And then you're gonnakeep it straight, keep it nice and tight, keep the toes pointed forward and you're gonnago straight up to the side. Same thing you just want it to be maybe a 45 degree angle.You don't want to kick it all the way up cause then you're gonna start irritating stuff.You're just gonna bring it to about right here, and then nice and slow coming well. And 10 of those. And then you would

flip sides to stay on the same leg, but I'mjust gonna show you going back to the other side. You're gonna straighten out that bottomleg. Some people cross their foot and put it on top, some people keep it in the back.Justso you can see, I'm gonna keep mine in the back, but you wanna be still on your side,so you don't want your hips rolling forward, you don't want then rolling back. You wantto be pretty much perpendicular to the ground. And what you're gonna do, again keep thatleg nice and straight, pull those toes up towards you, and you're gonna lift your legup this way. Now this isn't gonna be a big movement. You're not gonna be able to hikeit all the way up cause then your gonna have

to use other muscles. So if you just bringit about a foot off the ground, that's fine as long as you're controlling it. So goingslowly down, and slowly back up. And then the last one of the 4way hip is gonna beon your tummy. This one's really important to try and keep your leg straight, cause thisis the one that if people are gonna bend their knee, they'll probably bend their knee. Ifyou can, keep it nice and straight, pull your toes up towards you. Again this one's notgonna be very high either. You're just gonna come maybe about a foot off the ground andthen nice and slow back down. So just start off with 10 in each direction. And if that'seasy, you can bump it up to about 20. If you

Shin Splints Stretches Exercises Ask Jo

Hey everybody, it's Jo. I got an emaillast week from Sandra, or Sandra, sorry I don't know which one it actually is, but she'sa runner and she has problems with shin splints. So she asked if I had any suggestions forsome shin stretches, and I absolutely do. So let's get started. Ok, so the stretchesfor the shin splints would be motions that you want to stretch your feet this way. Whenyou have shin splints, most of your pain is usually on the top, it's the muscles on thetop here called your anterior tibialis muscles, so to stretch those, we're gonna do pointingtype exercises. The first one as I'm doing now is you're just going to point your feetforward and get a good stretch in there.You

want to hold it for a little bit, 510 seconds.Relax. If your super flexible, once you stretch it this way, you can lean forward and pushit down a little bit more. Some people aren't going to be able to do that, and that mightactually be too painful to start off with, but just pointing your toes forward. If thatfeels easy, and it's not getting a good stretch in there, then you can roll over to use thefloor to give you some extra stretch. So you can just kind of go up on your toes. See howmy toes are flat, but I'm off on the ground, so I'm getting pressure through my feet. Andif that seems easy as well, then you can come back and actually sit on your feet. Your toenailsactually want to be on the floor. That's where

you want to go. Your toes want to be flatdown on the floor. And this one's gonna be a big stretch. It might hurt a little bit,but you definitely wanna push through it. You don't want it to be super painful, butyou want to feel that tension. So you're just gonna rise up a little bit. You can do thisstretch if it's comfortable 3 times for 30 seconds. Nice big stretch in there. And thencome back down. Now the next stretches involve a noodle or a roll, kind of like when we werestretching out our IT Band in the IT Band stretches. So what this does, is this willjust stretch out the muscles, loosen it up a little bit for you. You can start it atthe top of the knee, and this is gonna go

all the way down that anterior tibialis muscle.So you're gonna start here, and just roll forward. Nice and slow. If that feels prettygoodgood kind of hurt. You can push down, get a little more pressure on there. And rollit out. Nice and slow so you're getting all those muscle fibers. You can turn your footin a little bit, get that outer portion of the muscle. Rolling back and forth. You cando this up to a minute. Whatever's comfortable until your really start feeling those musclesloosen up a little bit. And then the last one, you want to actually stretch out yourcalf muscles, too, because if those are tight, that's gonna affect everything in the leg.So then you can put it right down where your

Achilles Tendon is, lift your body up a littlebit, and roll all the way down, and come all the way back. Same kind of thing, if thatfeels good, not a super stretch, push down a little harder. Give yourself a little morestretch in that calf muscle right there. Just rolling back and forth. This is great to dobefore you go running just to stretch out all those muscles, loosen them up so theydon't get extra stress on them when you're running. Those are stretches if you have shinsplints. Now if you try these stretches and it doesn't really feel like it's easing up,make sure you go to your or physical therapist because it could be a body mechanicsthing. You could be running wrong, or you

may have shoes that are making your feet soreand causing shin splints. So make sure if this isn't helping, go to a professional andsee if they can get you some help. And if it feels good, and it starts feeling better,and you want to actually strengthen your shins and your ankles muscles, then go to AskJo and check out some of the strengthening exercises. Alright, there you have it, so have fun, besafe, and I hope you feel better soon.

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