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