Is Your Knee Pain Coming from Weak or Tight Hamstrings? (5 Exercises)
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- Опубліковано 6 чер 2024
- Want to attack a major root cause of knee pain while building hamstring strength? These five at-home exercises will put you on the road to pain-free knees.
You'll learn why stretching won't work to loosen your hamstrings. Coach E also explains how weak and/or tight hamstrings affect how you move and builds the functional anatomy of why this muscle group is so important for movement longevity.
While doing these hamstring exercises, focus on the technical cues and your form. Pay special attention to the muscle activation order.
You'll also get modifications if you suffer from sciatic pain, cramping, low back pain, or difficulty with some movements.
The only tools you need are a massage ball or golf ball for the first exercise. You also need a bench, stool, or chair.
The first three exercises help improve muscle activation, tissue quality, and hamstring length. While the next two give you functional stability. Do all of the exercises, in order, 2-3 times a week for several weeks -- even if you feel improvement after the first session. Remember, you're training your neuromuscular system too.
If you found this helpful, hit those like, subscribe, and notify buttons so you can learn more each week as we create new content to keep you moving freely and without pain.
IN THIS VIDEO
00:00 - Intro
00:55 - Hamstrings function
03:00 - Functional anatomy
The Exercises
06:40 - ASMR: Hamstrings
08:35 - Supine Hamstring ERE
12:12 - Marching Hip Bridge
16:42 - Seated Tibial Rotation
19:07 - Jefferson Curl
21:55 - Routine summary
22:45 - Next steps
RESOURCES AND LINKS MENTIONED
INSTANT RELIEF from Lower Back Pain and Stiffness (4 EASY Exercises): / t4i13zrh
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!): • INCREASE Ankle Dorsifl...
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): • 6 Intrinsic Foot Muscl...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
Whenever I encounter an issue with mobility, I come here. You really are adept at addressing so many issues we all face. Thank you for what you do.
Thanks for stopping by!
You are giving me my favorite activities back, Coach E! I am 9 weeks out of meniscus surgery and also have arthritis in knees. I gave up PT after 4 weeks as I can set my own two minute timer on rote movements like leg lifts. It was very disappointing. I am a yoga enthusiast and instructor of over fifteen years and have been following you for awhile. I appreciate how you cultivate functional movements around balancing muscular and connective tissue work. Chronic imbalances are so important to understand. I have been doing 3 of your targeted knee videos for the past ten days in a row. For the first time since surgery on early April, I was able to play pickle ball yesterday and slept through the night without pain. Thank you! Thank you! I shall add the hamstring video to the tibia and quad ones I have been following.
Hey!
Thanks so much for following along and for sharing your comments.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I just signed up for the lower limb mobility series!
@@delindacurtis6344 nice! Let us know if you need help getting started :) - Coach Joshua, Team PM
OMG, the first exercise is amazing. So helpful. I've watched hundreds of videos and this is the first one that helped me.
That's great!
Thanks for letting us know :)
- Coach Joshua, Team PM
I really appreciate the overview at the beginning. It helped me identify the hamstrings potential relationship to the knee pain issues I am having. Also, I SUPER appreciate the summary at the end. I was able to screenshot it and will use it as a reference during exercise. Thank you!
You are so welcome and thanks for watching.
We really appreciate the feedback :)
- Coach Joshua, Team PM
This video is pure gold. I will leave an update in the comments and let people know if this worked for me. I'm pretty sure it will. Im gonna binge watch more and more
Hey!
Thanks for stopping by and commenting.
We really appreciate you trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Okay so the recap of the reps and sets all at the end in one nice list is a game changer. Plus totally dl'ing the app to keep my progress going. Been doing the glute exercises for the past few workouts, adding this one too, and my hammies could definitely feel the foot lift activation set. My right leg from butt down is so weak, planning to change this
Thanks for that :)
Great video....I think I'm finally getting close to putting the pieces together of "ACL Reconstruction in 2006" & "Powerlifting for the past 12 years and fighting with endless imbalances in the squat"
Thanks for that.
We appreciate you stopping by and commenting.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Thankyou I needed this 💜
You are welcome!
Had knee pain all through the night. These exercises have helped so much. Thank you!
You're so welcome!
tank you for adressing the set and reps in the beginning like that, I often in your videos sit and wonder about that :/
You are welcome!
Hi Eric, Thanks for posting this and apologies for my long post in advance! I am a 34 year old male and 3 years ago I tweaked something in my left knee, I had an MRI done and was told I had mild arthritis directly behind my knee cap and to stop playing sports immediately which I did however quickly after that injury the symptoms started getting much worse (inactivity during covid didn't help). I could no longer run in a straight line. The knee would feel unstable and like it might buckle and I have no spring whatsoever in that leg. For the past 3 years I have pain directly behind the knee when going up stairs or if I try to hike steep hills. I can't walk for more than 30 mins on flat ground without feeling a dull ache within my knee. More recently I have problems going for casual cycles. My quad just above my knee get's fatigued extremely quickly with very little resistance on the bike. I have tried all sorts of orthopedic knee specialists and physios but to no avail. They say my arthritis is mild and I should not have pain and that I am an atypical case. Now I am going to a really knowledgeable acupuncturist (to loosen tight tendons that appear to be protecting the knee ) and to a strength and conditioning specialist to build overall strength in my legs which has led to some minor improvements. What I noticed recently though is that my left hamstring is extremely weak. In fact in an extended hamstring position (like dumbbell Romanian deadlift) I can feel/grab the tendons in the middle of the hamstring where there should be muscle. In contrast, on the right hamstring there is a chunk of muscle in the same position and no tendon can be felt. I am just interested to know your thought's on my situation as I am determined to fix the issue. Thanks in Advance!
Thanks for that info!
Based on what you have written a combination of the Knee Pain Solution and Hip Pain Solution programs can help you to regain balanced knees and hips.
Read more about them here and get back to us with any questions :)
www.precisionmovement.coach/knee-pain-solution-yt
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
super helpful So helpful. I've watched hundreds of videos and this is the first one that helped me.
Great to hear! :)
Wow. I have been doing the standing elevated leg hamstring stretch my entire life but I have never been pulling down the elevated leg to activate my hamstrings.
Cool, eh?
Any results to report?
- Coach Joshua, Team PM
Enjoy your channel, very informative. Please do a follow along exercises on this topic.
Thank you! Will do!
thank you Eric
You're welcome!
Hey Eric, can you do a series on nerve gliding techniques cause i found out it really inhibited my range of motion and when i started gliding everything became so much easier.
Thanks for the suggestion :)
I appreciate your videos ❤😊
Thanks!
GENIUSSSSSSSSSS!!!!!!! Thank you
Really, really appreciate that :)
I like doing the 5 in this video ❤
:)
Thanks!
You bet!
Thanks for the support :)
I love you man!
You too!
@@PrecisionMovementCoachp
I found gold stumbling onto this channel, health is wealth.
You win :)
Thank you so much. One session and I feel better!
You're so welcome!
Putting the ball under is like OMG!! So tender and tight and I can't seem to lift my leg up to straighten that high. Over time of doing this I am guessing this will improve!!! I am even just popping the ball there and softening without having to move foot up to help ease!
How often would u say to do this aware i do not want to overdo it
Yikes...definitely do not over do this one. It will improve with time and practice. 2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
Would you also recommend classic harmstring curls in the gym?
Nope. They will totally defeat the purpose.
- Coach Joshua, Team PM
Question - I noticed when I tried the Supine Hamstring ERE it was very difficult to raise my leg off what I considered a low start (the side of the tub). I could raise my right leg although the hold was under 10 secs but I could not lift my left leg at all. When I tried using the doorframe version, my left leg up the door frame I was having a hard time straightening my right leg and the pull was in my right hip flexor. When I got to the marching hip bridge, raising the right leg causes my left leg to charlie horse. I am also having to use a lot of arm strength to stabilize my body so I don't roll lifting the leg. Do I continue with these 5 moves or do I need to start with something else perhaps working on the hip flexor? (I do have disc herniation which causes some sciatica and right leg pain).
Thanks for those details!
Keep track of them as you are going to improve with time and practice.
Do the exercises 2 - 3 times per week and report back in 4 weeks.
Talk to you soon :)
- Coach Joshua, Team PM
Hi Eric, I have grade 3 chondromalacia, but I didn't feel any pain. With repetitive exercises I ended up developing an inflammation in the hoffa of both knees. I've done 30 physiotherapy sessions, but I'm not improving. I stop feeling pain, but in attempts to return to bodybuilding it inflames again. The physiotherapist says that I need to strengthen, but I feel that I am insisting on an unproductive path. Any idea of what can be done to evaluate if the path is only to strengthen and if doing this with loads and strength exercises is the best path?
The Knee Pain Solution is the best path to recovery and returning to the activities that you love.
Read more about it here:
www.precisionmovement.coach/knee-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
My knee hurts, and because of that, my hamstring (in the back) hurts as well. I don’t know whose fault is that honestly, whether it is my knee or my hamstring. I wonder if those exercises would help me!?!?!
It's worth trying :)
Hi there Eric - I was trying to make a donation, but I live in Europe with a US credit card and UA-cam won't let me change the country location. Is there another way to donate?
It's the thought that counts :)
Ha okay, well thank you for your videos in that case. Really appreciate the detailed explanation of what's happening at the joint/muscle, etc. I'm struggling to find a good physio therapist that is able to explain things to your level of detail, so videos like yours are priceless for me. ☺ @@PrecisionMovementCoach
What about bowlegs? Like my knees is deformed. Which muscles should I repair?
The short answer is "all of them". The Knee Pain Solution program can help you out:
www.precisionmovement.coach/knee-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
When I do the tibial internal rotation, the arches on my feet cramp up. Any thoughts on that?
That is not uncommon. They will get stronger with more time and practice :)
- Coach Joshua, Team PM
Where do you get that ball?
Hey!
It's a lacrosse ball that you can buy anywhere sporting goods are sold.
Thanks for stopping by :)
- Coach Joshua, Team PM
Can u to start off with just lift the heels up with the marching hip bridge rather than lift whole foot off ground??
Yup :)
I can’t feel my glutes activate at all when I’m doing the hip bridge. Any tips to activate glutes? Usually my hamstrings take over completely and I get cramps in my hamstrings.
Squeeze dem cheeks...
Also, palpate them gently with your fingers or knuckles so that you get tactile feedback about your efforts :)
- Coach Joshua, Team PM
In the Marching Hip Bridge, feels like when the Left foot raises off the floor, the left glute turns off while the right glute activates more to keep the foot raised. Am i doing it wrong or is the glute just so weak?
It sounds like you are a little weak and will improve with time and practice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks
Would a foam roller work for the first exercise? I somehow have that but not a ball laying around my house. 😅
It will but a smaller object will be more precise.
Start with that and then use a ball whenever you can get one.
Let us know how it goes :)
- Coach Joshua, Team PM
🐐
:)
I’m not able to straighten my leg flat on the ground. Is it because I have tight hamstrings?
It's entirely possible that is one root cause of your issue.
How did the exercises go?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I can’t stand entirely straight yet and my quads are weak so it’s a little difficult to do these exercises but I did the hip bridges. Thank you for responding. I can straighten my knee all the way but the back of my knee can’t touch the ground it’s weird!
That is ok. Work within your current capabilities and you will be able to remold your body. The way in which we demonstrate exercises are just targets. Everybody is going to handle the exercises differently and work towards the targets :)
- Coach Joshua, Team PM
My quads cramped so bad… I can’t even hold 5 sec
Keep working on it and you will improve with time and practice :)