Hello, this is Naudi Aguilar of Functional Patterns and for today’s video tutorial, I’m going to show you guys how to address your knee pain.
Now in general, how I always look at addressing knee pain is, first and foremost, looking at how you walk.
If you walk inefficiently, the odds are you’re probably not going to function very efficiently all together.
And so, a big part of what I’m always looking at, is how you walk or how you run, anything that involves contralateral reciprocation in your movement is going to tell me a lot about what’s wrong with what’s going on with your body.
And, when it comes to knee pain, it’s no different.
So, the main thing that we’re going to focus on today is this joint stacking that people have when they walk.
Usually when they walk, they’ll usually land with their foot either straight, or they land with their pelvis forward as they’re stepping.
So, if you were to look at me actually taking a step forward, let’s say if I’m going to step forward with my left leg, I’m going to land and my hips are going to be in an anterior shift relative to my shoulder, that’s pretty much telling me is that you are getting very little length potential out of your gluteus maximus, your calves, your hamstrings, because you would find length potential with your hips about back here.
You guys will see how I’m shifting that and rotating that pelvis back.
So, what we’re going to be emphasizing, is trying to get you away from being here with your hips and emphasize being more here, with the posterior pelvic shift on this side, so then you can create length on that, and then create forward propulsion on every one of your steps.
You’ll find it to be greatly beneficial as it relates to your knee problem, because if you’re continually stepping like this with your anterior pelvic shift, you are continually smashing your knee between your femur and your tibia and fibula, the meniscus is constantly getting smashed.
So, the more that we get you here, the more we turn the body into a bow and a coil that rotates, instead of it being a compressor that jams into the bones.
Tools we’re going to use will be a Functional Patterns Torque Strap.
You can find these at functionalpatterns.com in the product section, and we’ll be utilizing a Functional Pattern’s MP trainer.
It’s just a pulling machine, if you don’t have an MP trainer available, I would suggest going to a gym and utilizing a technique like this, or you can just go to a park or even in a garage wherever you’re at, and just strap up a resistance band and get similar effect to what we’re going to be getting right here.
So, what I’m going to be doing first and foremost is taking this torque strap and I’m going to rotate my body around it, like so, until I get this nice strong rotational twist out of my hips.
And the idea here is that I’m going to fight against that band, fight against that feedback.
So, you’ll notice that this thing is going to want to pull me forward and rotate me to the right.
The idea of what I’m going to do is go against that force, and when I go against that force it’s going to shift my hips back automatically and rotate my hips over to the left.
Now, that’s going to be essentially putting you into that loading phase for when you would walk and take your step forward.
So, the idea here to begin with, what I want you guys to do, is just think about fighting against that band for the sake of establishing some kind of a connection between your brain and body to go against that feedback mechanism.
Main thing you want to notice is that the hips are squirting backward in this position.
Try not to move the knee too far back either, you really want this to be somewhat of a hinge at the hips, so you come back, rotate, boom.
Should begin to feel a little bit of a stretch on this back side, a little bit of an engagement, you might even begin to feel some glute contraction on the side too, because you’re putting some length potential on that glute, and since you’re rotating the hips.
So, just do that a few times to where you get used to it, then what you’re going to do is grab a medicine ball.
And what you are going to do is, go back with your hands with that medicine ball, and then what you’ll be doing is going against that pressure of that band, and then slamming downward, so that way we can get the core more involved into that function altogether.
So, we’re going to do that again. You’re rotating and then slamming, reach down, pick up the ball once again, rotating, then slamming.
And the idea is that you’re keeping most of your weight on that lead leg.
So, you’re keeping that weight here the entire time as you go through that range of motion.
Want to make sure that we have the abdominals, I guess functionally braced, slight retraction on the abdomen, slight elevation of the spine to ensure that we’re not compressing the spine while we’re doing this exercise.
So again, we’re holding those structural components in place, as we do the motion, we’re keeping the weight on the left leg, boom, and we’re right there.
You can repeat that, I would say do maybe about two or three sets of that on each side, and that should help you get more prime, so when you walk, you’re going to be landing in a posterior shift.
You’re going to be landing like a bow and boom, getting much more propulsion off the ground through your glutes, through your hamstrings, calves, and not necessarily getting all that gunk happening in the knee.
I hope you guys enjoyed that video, be on the lookout for future ones.
This is Naudi Aguilar of Functional Patterns reminding you to train intentionally and not habitually.