ben greenfield - bulletproof your knee

Download Ben Greenfield - Bulletproof Your Knee

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  • Table of Contents

    The 5 Magic Exercises ....................................................................................................................................... 2The 5 Magic Stretches ....................................................................................................................................... 4Nutritional Supplements ................................................................................................................................. 6Water Running ..................................................................................................................................................... 8The Strap ............................................................................................................................................................. 12Orthotics .............................................................................................................................................................. 13Cycling Modifications ..................................................................................................................................... 15Icing ....................................................................................................................................................................... 17The Foam Roller ............................................................................................................................................... 19The Heel Cup ...................................................................................................................................................... 21Physical Therapy .............................................................................................................................................. 22The Camber ........................................................................................................................................................ 23Food ....................................................................................................................................................................... 24

  • IT Band Friction Fix! 2

    The 5 Magic Exercises

    Click and Watch Video

    The 5 Magic Exercises

    After watching the video above, you may be tempted to launch immediately into performing all 5 exercises every day of the week.This would be a mistake.It would result in over-use syndrome, further inflammation, and burn-out.Instead, you need to gradually implement all 5 exercises over a 4 week period of time, as follows:

    Click and Watch Video

    4daysofweek,perform4x20-25firehyrantsperside

    Continuewithweek3protocol,butreduceto3daysperweek

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    Click here for an elastic bandsimilartowhatIuseinthevideoforsidelegraisesandclick here for a mini-bandfortheside-steps.

    Continuewithweek1protocol

    Add4x20-25sidelyinglegraises,workingbackandforthbetweensidelyinglegraisesandfirehydrants

    Continuewithweek4protocol

    Add4x10-15hiphikesperside

    Sobythistime,youareperformingfirehydrants+sidelyinglegraises+standingsidelegraises+elasticbandside-steps+hiphikes.

    WEEK

    WEEK

    1 2

    4 3

    WEEK

    WEEK

  • IT Band Friction Fix! 3

    Once your pain has disappeared (which will likely be around weeks 6-8), decrease the entire Week 4 program to just one time per week. This continued program will be part of ensuring that your knee remains bulletproof.Try to do the program before you are fatigued. In other words, dont do it after a run, or after a weightlifting session. Use it for warm-up, or perform it in the morning when you are fresh.And remember, never push through pain. If 4 sets begins to hurt, then reduce to 2-3 sets. If your knee has become very weak, this may be necessary.Summarized Plan of Action for Immediate Implementation: start Week 1 immediately.

  • IT Band Friction Fix! 4

    Click and Watch Video

    The 5 Magic Stretches

    Unlike the exercises in Module One, you can actually implement all these stretches immediately. Also unlike the exercises, you can and should be performing these every day of the week if you are truly serious about completely eliminating your pain.Were talking about a 5-10 minute commitment every day.Each stretch should be held over 10 seconds and up to 30 seconds. You wont receive much additional benefit by holding for more than 30 seconds.The stretches will be more effective if you perform them while your muscles are warm. However, if the only time that you can find to stretch is in the morning immediately after you awake, you will still receive benefits.I recommend performing Module Two before Module One if you experience any pain during the exercises in Module One. Otherwise, you have the option of performing the stretches after (as a cool-down), during (as you rest between exercises) or at a different time of day.One you are able to begin running and cycling, I highly recommend the standing IT band stretch as a stretch to stop and perform during your routine if you A) experience any IT band tightness or B) want to play it safe and make sure the tightness never arises.Another strategy that you can use is to break the stretches up throughout the day. They dont all need to be done at the same time, as long as you complete all 5 stretches within a single day.

  • IT Band Friction Fix! 5

    Once your pain has disappeared, choose the two stretches that you feel the most, and continue to perform them on a daily basis. Typically the standing IT band stretch and lying leg crossover stretch will be the deepest stretches that are most effective.limited dorsiflexion and ankle mobility can drastically increase the knees pull of force on the IT band. In addition to the stretches in the video, also add this stretch.Update

    Summarized Plan of Action for Immediate Implementation: begin all stretches listed above immediately.

  • IT Band Friction Fix! 6

    Click and Watch Video

    Nutritional Supplements

    In my experience, many athletes and exercisers underestimate the healing power of dietary supplements. Here are the actual dosage recommendations from the video above. Please understand that your unique physical condition, allergies, intolerances and medical state will influence these suggestions. Do not consider them a medical prescription. Speak with your physician if you are taking pharmaceutical drugs, which may interact with any of the following supplements.

    Branched Chain Amino Acids (BCAAs) - Most of the research that shows benefits of BCAAs use dosage of 10-20g/day. Look on the label for leucine, isoleucine and valine. I personally use BCAAs from a company called Wicked Fast. Theyre called Recoverease, and you can find them here. Recoverease also contains two proteolytic enzymes - papain and bromelain.Proteolytic Enzymes - Wobenzym are the most popular brand, and contain trypsin, chymotrypsin, papain and bromelain. A good discussion of this brand can be found here.Glucosamine Chondroitin - Consider this a joint lubricant. Two brands that I have been impressed with are Hammer Nutritions Tissue Rejuvenator (use 15% discount code 80244) and Mt. Capras Capraflex (use 5% discount code BGF). Typical effective doses are 1500mg of glucosamine and 1200mg of chondroitin.

  • IT Band Friction Fix! 7

    Vitamin C - if you are eating fruits and vegetables, a dose of 1,000-3,000mg per day should be sufficient. I do not recommend more than 6000mg per day, as this can lead to gastrointestinal upset. Vitamin C is very common and easy to find in effervescent tablet, pill, tablet, or capsule form.BONUS: While youre at the health store, you may also want to look for a very powerful topical anti-inflammatory called Arnica. One wonderful Arnica containing product is called Traumeel, and can be massaged into the affected area several times per day.BONUS 2: 30-45 minutes prior to exercise, you can also rub a natural muscle-warming agent into the skin. Try Greyhound Juice.

    Summarized Plan of Action for Immediate Implementation: begin a nutrition supplementation protocol as soon as possible, and include topical anti-inflammatories.

  • IT Band Friction Fix! 8

    Click and Watch Video

    Water Running

    An IT band injury can require low-impact or non-weight bearing exercise to maintain fitness until your knee is pain-free (since the alternative, highly non-attractive option is to run through the pain and destroy your knee forever).Sometimes creative, non-traditional methods are necessary to maintain peak aerobic fitness without causing damage to an injury. Research has shown that non-impact water exercise offers this benefit, and this activity is utilized by quite a few pro triathletes and marathoners.There are two different types of aqua jogging: 1) running in a deep water where you cannot touch bottom of pool; 2) running in shallow water with feet touching bottom of pool.The first method of aqua jogging is the non-impact version that I highly recommend and that I will introduce in this module. The second version is relatively low-impact when compared to running, but can still cause pain in the knees during the initial stages of something like an IT band injury.Non-impact aqua jogging requires a few different pieces of equipment:Aquatic Shoes (optional). I wear the AQX Aquatic Training shoe. With strategically

    placed vents and fins,these shoes allow you to achieve 2-3x the cardiovascular intensity when compared to simply running in your bare feet. Trust me, I also tried wearing an old pair of running shoes and they were soggy, heavy, and very non-fluid. They actually hurt the knee. These shoes make it so easy to actually get