if you have patellar tracking disorder then in this video you're gonna learn
five exercises to keep your knees healthy and pain-free hey what's up
Coach E here from precision movement and before we get into today's topic of
patellar tracking disorder I just wanted to give a shout out to all of my
subscribers we recently had 70,000 subscribers and I just wanted to say
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I've been able to help you and let's continue on this journey to moving
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okay so patellar tracking disorder that's a term that's given to people who often
present with knee pain and on diagnosis it looks like their knee their kneecap
their patella doesn't move right when they do different movements whether it's
a lunge or a squat the typical finding is the patella tracks or moves too far
laterally it's not staying medial to the middle enough it's being pulled out to
the side out here here's the thing with patellar tracking disorder that could be the
case with a lot of people and there's research that shows that the patella
tracks laterally or is pulled to the side and that's correlated with pain but
there's a lot of other research that shows the exact opposite in which the
patella doesn't track to the outside and there's pain or the patella does track
laterally and there's no pain so what's going on here well there's no one single
cause of anybody's knee pain the reason why is because a lot of different
factors influence how the knees react to movement or the different stresses that
go through the knees depending on how you move so if you look at the body
everything is connected how my feet and my ankles function is gonna affect my
knees how my hips function is gonna affect my knees if I'm bent over to the
side here that's gonna put more weight on this leg and that's gonna affect my
knees okay so because the body is a connected kinetic chain you can't just
look at the knees and think that that's all I got to address you've got to look
at the site of the problem but you've also got to look definitely above and
below that joint okay so here are the keys and some exercises that we can use
to cover the whole range the most common different things that
affect patellar tracking disorder patellofemoral pain syndrome conner
malaysia patella basically pain in the knees first you want to address the
kneecap the site of the area the site of the pain itself so patellar mobilization
very simple I've got another video on YouTube and I got a link to it but
you're just moving the kneecap around in circles all different directions through
its full range and it's best to do this when you're sitting on the ground so
that all the quads and the hamstrings are relaxed and you can really move that
kneecap around so you can check out that other video right over here scoot over
there do that technique with me and then come back here and we'll continue next
up we want to make sure that there's no excessive tension in the muscles around
the thighs most people focus on vastus lateralis and IT band because the
patella is being pulled out to the side so they figure okay these muscles must
be tight and pulling it out that way that could be the case might not be the
case but if it is the case then foam rolling the quads and focusing on the IT
band is going to help but when you're down there it's a good idea just to foam
roll all of the muscles of the thighs and the hips so I've got another
foam rolling routine follow along routine that you can follow if you don't
know if you've never done foam rolling before and you can hit that up right
over here now let's look at somewhere outside the knees feet and ankles if you
are pronating what's going to happen is your knee is going to go collapse to the
inside you're gonna put a valgus stress on the knee
that can look like the patella is gonna pull laterally because when you go
medially you do the valgus posture the muscles the IT band out here are
stretched a little bit so there's more tension on these muscles and through
that IT band so that could pull that kneecap out to the side
so looking below if you've got over pronation that's initially if you've got
flat feet that's an issue so one thing that one concept that you've got to
learn about is called metatarsal pressure and I teach about this
extensively through in my lower limit control course but basically it's the
ability to put pressure down through the metatarsals of your foot so the
metatarsal isn't think of the ball your foot that's one the metatarsal for the
big toe but GE toe has a metatarsal so being able to put apply pressure through
all of those five metatarsal bones is going to ensure that the bottom of your
feet the sole of your feet all those muscles on the plantar aspect of your
feet are functioning correctly and active so a simple technique that where
you can do it first is just to do the metatarsal pressure so I'm thinking just
push down on all five not just the ball of the foot but pinky
I guess ring middle index toe and big toe metatarsal pressure okay once you
know you can do that on both feet or especially the side that's affected if
you've got a problem with only one knee we're gonna go into a split squat so
it's like a stationary lunge metatarsal pressure up front okay and then maintain
that metatarsal pressure as you lunge down or squat down and maintain it as
you come up and this is going to integrate your bottom of the foot
muscles your plantar foot muscles into you this movement pattern so that we get
that stability from the ground up and this is something that is often missed
not addressed when people are working on the knee they'll go knee and then
they'll go up they forget to go down because every
step you take starts with the foot interacting with the ground going up the
ankle and then into the knee and if the foots not working properly how you here
how's your knee going to be functioning properly or how are the forces through
the knee going to be aligned well they're not so we've got to start from
the bottom up okay so that's one technique another great technique I've
got on YouTube already is a functional ankle mobility drill and you can go
visit that right here I'll break that down in full and I already break it down
in this video so I don't want to rehash it again okay so check that one out
that's a great technique to get the ankle and the feet moving in all
directions next up now let's go up a technique
first to get the glutes working it's the monster walk with the band so with the
bands you want to put the band around the arches of your feet get a little bit
of pressure and you get into a quarter squat position like that this is going
to you and then once again is that quarter squat position you're basically
doing side steps very slow like this for you look like that's why it's called a
monster walk it's perfect timing around Halloween time hey the key is to
go slow and controlled so not just flopping but step out control it in step
out control the leg coming back don't just let the band fling your foot back
step out under control and I control the other step okay this is going to fire up
the glutes and the external rotators of the hip and this helps to counteract
this valgus posture of the knees going towards each other when you do things I
squat or when you do things like lunge it's gonna help to get these muscles
that counteract out firing in a good pattern you're in a quarter squat
position so you're training this position where you need that the most
monster band wants to walk with the band with this you could do ten repetitions
in either direction two to three sets do it at least twice a week and that's
going to help to get those glutes on line okay next up it's a great technique
for now getting the adductors and the hamstrings involved so we've already
been working the glutes external rotators of the hip now we're gonna get
the hamstrings and the adductors involved and the reason why this is
important is because the adductors if they're not firing properly what often
happens is you just get that big hip shift out to the side whenever you're on
one leg okay and that's just poor alignment of the hips and the knees and
the ankles and when we have poor alignment there's always going to be
compensatory issues that prop up over time that crop up over time especially
if we're doing things like working out running any kind of sport where you're
doing repetitive motions all the time that's when those issues can really come
out so to get these muscles on I like to do what I call walking a doctor lunge
what you're gonna do is you're gonna step out to the side about a 45 degree
angle pretty big step get down low and then focusing on this foot you're gonna
pull yourself up to standing and this big step out get deep into the lunge and
then pull yourself up to standing okay the key here is metatarsal pressure
maintaining that because when we fire up from the bottom of the feet that helps
to go write it up the posterior chain hamstrings and a doctors a doctors can
fire up better if we got the bottom of the foot on line at the start so again
you're standing you take a big step out 45 degrees get deep into the lunge and
then putting all the weight on the front foot metatarsal pressure pulling myself
up to standing big step out metatarsal pressure pull myself up to
standing that was the floor that wasn't me okay so the a doctor lunch do you six
to eight reps per side again two to three sets at least twice a week and
that's going to help to get the a doctors and the hamstrings firing in
these movement patterns out what you need so there we have already we got a
bunch exercise you get the patellar mobilization foam rolling monster walk
I've got the metatarsal pressure split squat and the adductor lunge if you
play a sport or you do high-intensity workouts we've got to continue to build
what we've just programmed into our body into your higher strength higher speed
movements otherwise when we get to those movements in the gym we won't have that
transfer from the work that we're building is we're just focusing on
jumping a high or doing as many burpees as possible in two minutes so the way
that you can do that is you can do it's gonna give you an example we can use the
squat pattern so bodyweight squats you're working up you implement all the
different concepts that you've learned in this video isn't like metatarsal
pressure like keeping alignment of the knees so you're not caving in there you
work up to 20 sets of 20 30 repetitions yeah once that's pretty easier through
full range then we get a a bar on the back or hold a dumbbell in the front and
you build the strength and for strength you want to work anywhere from the six
to ten repetitions own and keep increasing the weight to build up the
strength in that pattern then you go to squat jumps and you could do the same
thing you start with metatarsal pressure counter movement and then jump and then
land in metatarsal pressure the key here is you're making sure when you land
you're not going into valgus knees which is very common especially in females I
see that I've seen that so many times female volleyball players in high school
University when they land their knees cave in and just a ACL tear waiting to
happen so you're working the squat jump metatarsal pressure to get that full
city trained and then landing keeping alignment of the knees so they don't
cave in or even cave up you want them aligned straight over the feet okay so
that concept you could apply that basically build endurance strength power
and speed and that's how you take the corrective exercise and make it transfer
over to high performance activity Sports cool all right
so hope you enjoyed this video hope it's been helpful and you can if you have
knee pain or patellar tracking disorder you could take this these exercises and
these concepts and apply them to help you move freely and without pain so if
you did like this make sure you subscribe at the notification thing to
get all the videos in the future and I'll link to some other related content
because I go through stuff after on my YouTube channel and see yah this might
be useful as well and I'll post that on the end screen there that you can check
out if you're still interested alright so thanks again talk to you next time peace
you