How To Bulletproof Your Knees
-
Upload
brian-tiu -
Category
Health & Medicine
-
view
150 -
download
2
description
Transcript of How To Bulletproof Your Knees
How To Bulletproof Your
Knees
Dr. Brian Tiu & Dr. Erick Haradawww.elitechironw.com
www.irgpt.com
Reason Why WE Are Doing This
1. “Every single human being should have the
ability to take care of themselves”
2. Use US as a “Health Resource”
Knee Statistics1. Most common age group for
knee injuries?
2. What is the MOST common
injured tissue in the knee?
3. What is the percentage of
runners that will become injured?
4. What is the percentage of knee
injuries in runners?
Knee Anatomy
How Do We Protect It?
Nutritional Support
Hydration
FIX broken movement first
It’s not the “bad” shoes. It’s bad FORM.
Movement = THE BIG IDEA
Dynamic 7 Warm Up
1. Piriformis/glute Release w/ball
2. Rollovers into V sits
3. Fire Hydrant Circles
4. Mountain Climbers
5. Groiners
6. Frog Jumps
7. Static hip flexor stretch
Piriformis/Glute Release
Rollovers Into V-Sits
Fire Hydrant Circles
Mountain Climbers/Groiners
Frog Jumps
Single
Russian
Deadlift
Single
Leg
Squats
3-D Step
Downs
POSE Running
What is Pose
running?
Mobilize = YOUR Goal
IDENTIFY dysfunctional tissue
and
MOBILIZE it
“UNGLUE and FLOSS”
Why Trigger Point Therapy?
Trigger Point Therapy - UNglue
1. Top to Bottom approach
2. Front to Back
3. Quads
4. Suprapatellar Pouch
5. Gastrocnemius
6. Soleus
7. Anterior/Posterior
Tibialis
How To Mobilize - Floss
1. Floss hip (front/back)
2. Floss knee
3. Floss ankle joint
4. Mobilize ankle/achilles
5. Mobilize soleus
Weight Training & Cross Training
1. Increase and improve hamstring strength
2. Squats
3. Deadlifts
4. Lunge
5. Calf Raises
6. Cross Train
7. Bands - banded tke, quarter leg squat single, single leg
lateral tension
Case Study
1. 45 yo female, reports lateral knee pain with
sudden onset after increasing mileage over
the past 3 weeks
2. 32 yo female, weight trains/crossfitter, low
back pain x 6 mos on/of, R knee pain,
sudden onset, 2 wk duration