Do you have chronically tight hip flexors or IT Band? (The IT band is a multipurpose tendon that runs down the length of the outer thigh, from the top of the pelvis to the shin bone).
Do you have knee pain when you’re walking or running or climbing stairs?
Have you been told you over-pronate your feet during gait? Overpronation is when the arches of the foot roll inward or downward when walking, and is often referred to as flat feet.
Have you suffered from shin splints, Achilles Tendinitis or Plantar Fasciitis?
When the leg is straight and unsupported, the role of the gluteus medius is to abduct the leg (take the leg away) from the midline. When the hip is flexed, the gluteus medius internally rotates the leg.
This is a typical beginner’s gluteus medius exercise:
The progression is:
Practice squatting with the ball — squeeze to ensure the knees stay aligned as you go into full squat. Make sure that you’re hinging from the hips and there is no flexion of the spine. As you come up from standing, push through the heels, maintaining the ball squeeze to come back into standing.
When the gluteus medius muscle is weak and you squat, the knees turn in (valgus), as shown in the photo above.
This puts a lot of strain on the inner part of the knee, leading to issues of joint pain.
The other muscle that supports the knee (The section of the muscle that’s just above the kneecap is referred to as the vastus medialis oblique “VMO”) is also unable to activate properly.
Hopefully, by following along carefully through these video tutorials, you can achieve some relief to your pain. Please note that this is just the tip of the iceberg to healing low back pain. PLEASE CONTACT OUR OFFICE WHEN YOU ARE READY FOR MORE!