Great stuff, Stephane! So helpful and visually well made, as usual.
@saulbeiza73037 күн бұрын
Is it always a poping sound
@SafeMotions4 күн бұрын
Hi. Where do you feel the popping sound is from? The hip?
@saulbeiza73034 күн бұрын
@@SafeMotions no I felt the popping sound right under my butt. I guess the sit bone I guess I would say it’s where the tendon and muscle connect, but I have a really strong feeling that I did not get this injury because I did too much too soon before that happened to me, like a year ago before that I had landed on my butt when I landed on my butt to say that it pushed my left side of my hip and then when I stretched the stretch, I did put my left leg on a platform little bit above my waist and I stretch forward and mind you I didn’t stretch too far or too hard and I, the reason was because my hip was already high and stress just that thing took a while to heal, but it really hasn’t healed because every time I do like hard running or he running then I come home and lay on my back and push my heels to my buttocks and then my left hamstring it balls up into a knot
@stluciestrength13 күн бұрын
Good but what if it’s not your legs giving up but rather your hips, which affect knee drive?
@SafeMotions10 күн бұрын
@@stluciestrengthThanks for your comment and good point. If any of your joints are hurting, I suggest to slow down and if the pain doesn't reduce, consider stopping altogether. Seek treatment when you can. This is valid for any joint, knee, hip, back, etc.
@blessedpapa15 күн бұрын
I can vouch for the first exercise. I did this workout after watching a video in another channel. The second and third exercise is a bit different from yours. It does fix my knee soreness as well as tightness behind my thighs. It doesnt take much time and it fixed a long term problem like magic.
@SafeMotions15 күн бұрын
@@blessedpapa So glad this type of workout works for you! And thanks for your comment, good to know the first exercise is relevant.
@blessedpapa15 күн бұрын
@@SafeMotions Thanks for your video. I will definitely try out the other two exercises in your video too.
@johncullinan395520 күн бұрын
I begin to get hip pain on runs of 10 miles plus. Any suggestions?
@SafeMotions17 күн бұрын
Which area of the hip is it? Front, side, back? Which side?
@aaronvannorthlondon246322 күн бұрын
🙏💯👍
@DeepakMeena-tq4ri23 күн бұрын
Can runner knee have in both knees pls ans
@SafeMotions22 күн бұрын
@@DeepakMeena-tq4ri Yes, runner's knees can have on both knees at the same time.
@DeepakMeena-tq4ri22 күн бұрын
I have been suffering pain for 4years walking standing stairing squating pain all r runner knee pain symptom
@SafeMotions20 күн бұрын
@@DeepakMeena-tq4ri sorry to hear about your pain 😓 Have you consulted with a Dr? You seem to have pain during your daily life activities and for years. It sounds like you would need a medical diagnosis and some face to face therapy.
@DeepakMeena-tq4ri20 күн бұрын
@@SafeMotions thank u dr
@rtazimi29 күн бұрын
Interesting - learnt something new again 😃 Why aren't these things taught at school? 😭 Thanks, Stéphane!
@SafeMotions26 күн бұрын
@@rtazimi Haha, thanks Ramtin.
@sandravichukАй бұрын
Great! Thanks a lot for your tips, definitely will use it
@SafeMotionsАй бұрын
Thanks for your comment. Hope it works for you!
@__G__-Ай бұрын
My dad walked in the room at 1:10 and had a few questions for me
@wilhelmina884321 күн бұрын
😂
@Internalmedicine5825Ай бұрын
01:10 that’s how I feel I am when my boss yells at me
@piavaneeden4550Ай бұрын
Hello Stephane!, I tested this and my hips are strong enough, on both sides, i can do the strengt excercise, but.. when i change sides, the standing leg (left and the painfull hip) wich kneel on the ground hurts (cramp?) from the pussing down force to stay stable. This is this stupid injury from a muscle in the top corner from the inside leg over the pubic bone (just about 3 inch ) wich drives me crazy 😩 , and sometimes difficult to walk. How can i destress that part of leg and hips? I am not the kind of person which don't move at all.(stay in the chair or lay on the sofa).🤪Thanks in advance , regards Pia🙋🏻♀
@SafeMotionsАй бұрын
Hi Pia. Are you talking about an adductor tendon? Maybe pectineus? Tendons require a little bit of rest, a little bit of massage and some slow progressive load, as pain-free as possible. Maybe search adductor tendinopathy. Unfortunately, no videos on that from me...
@piavaneeden4550Ай бұрын
@@SafeMotions ill check your advise, , but i have found a way to destress that/ those muscle, when it starts to cramp i do the ' open the gate' move and i can walk easy further , it helps great! ( only when nobody is looking.😁) so i have a silly walk solution 😂) regards, Pia
@piavaneeden4550Ай бұрын
Hej Stephane!, i have a little injury coming upp on the front of one hip ( it started suddenly while running while landing on that leg,😒 in a split second 10 days ago, maybe i pushed to much from the hip? ) To explain, if i lean a little forward on that leg its the muscle is kind of compressed and then it hurts 😪), its not constant pain, and when it floods a little away i can run.. did a long run again and after 18 k it started sudden again. 🤥. i can do this excercises above and dont stretch anymore, take shorter runs, and take some inflamation medicin, is there something you can recommend (wich video / excercises should i look at?🤔, Thanks so much in advance ( i have to do my half marathon in 2,5 weeks..) 🤩
@SafeMotionsАй бұрын
With a half in 2.5 weeks, I would say most of your hard work is done. You should focus on recovering your hip, so yes, small chunks of pain-free running. Do the exercises in the video. It'd be a good idea to see someone as it could also be the psoas muscle or the quadriceps. I have a video to test those I think: it's a video that says to stop stretching the hip, with a psoas test and an exercise to floss the nerve, in case it's a nerve irritation.
@piavaneeden4550Ай бұрын
Thanks for the very good advises, yes i will. 😊, the main thing is to take care of my body, not the race..😁
@skincareformeАй бұрын
what abt one's anterior ankle and peroneus longus? Or ankle/hip impingement?
@SafeMotionsАй бұрын
Thanks for the suggestions! I do have a couple of hip videos, but not specifically for hip impingement. Let me work on those.
@markg99Ай бұрын
Excellent points. Thanks for the info, very well explained as ever 👍🏻 Did your channel blow up recently? Looks like it's flying along 💪🏃♂️
@SafeMotionsАй бұрын
Thanks for your comment Mark! Yes it did a couple of blow ups in 2023-24. Interesting how it works... 😁
@Kelly_BenАй бұрын
I really enjoy your mix of knowledge and humor! Keep it coming!
@SafeMotionsАй бұрын
Thank you for your kind comment! 🙏
@preprethewАй бұрын
This deserves much more views great job
@SafeMotionsАй бұрын
Thanks for your encouragement!
@nyanhtetaung9832Ай бұрын
Let me ask questions about my knee. Sometimes I can hear small voice from knee.But I don’t feel any pain. Should I worry about this and what should I do? Thank you.
@SafeMotionsАй бұрын
Thanks for your question. I am not sure what you mean by small voice. Can you clarify?
@nyanhtetaung9832Ай бұрын
@@SafeMotions Thanks for your reply sir. It’s difficult to explain. But it just like plastic voice.And I am running about 20km per week.
@SafeMotionsАй бұрын
I think I understand. Perhaps your hips are getting tight. If there is no pain, there is not much to worry about, but I would foam roll the front of the hip (not the side of the leg). You can look up foam roll (or massage) the TFL.
@nyanhtetaung9832Ай бұрын
@@SafeMotions Thank you very much Sir.
@RunningGeekGirlАй бұрын
Yes to all of this! My PT has been helping me address a lot of this and it’s made major changes already! 🤓
@SafeMotionsАй бұрын
I love it when we're all aligned. Thanks for your comment Heather! Anything that you think I missed out or should mention on another video?
@stluciestrengthАй бұрын
Tough but that’s not the only problem. I’d rather have you guiding us with instructions along regressions instead of music. Still pretty good
@SafeMotionsАй бұрын
Thanks for your comment, very constructive. I will keep it in mind for next time.
@piavaneeden4550Ай бұрын
Good one too! 😃, thanks!
@SafeMotionsАй бұрын
Glad you liked it! ❤️
@piavaneeden4550Ай бұрын
Thanks Stephane!, just what i needed 👍, knee drive, cadans and more..🏃♀️
@SafeMotionsАй бұрын
Ah yes, and regarding your other questions, try adding some jump rope routines to your workouts. This can really help when all the other muscles fail. Jump rope relies on the Achilles tendon, not much muscle involved. Very helpful for running.
@piavaneeden4550Ай бұрын
@@SafeMotions ill will!, a lots of thanks! 😀🙋♀️
@piavaneeden45502 ай бұрын
I hope i do understand this one, i just try to lift upp the pilar (or a roof) on one leg with the back of the foot free?, also i have another question could you make a video ( or give a short advise 😃) for quick excercise for when then calf, hamstrings and the 'bud' , starts to kind of 'block' during the longrun? ( at 15 k or something..😅) maybe a 'stretch in a oposite direction? 🤔 . Thanks in advance!
@SafeMotionsАй бұрын
Yes, you understood perfectly well :) Regarding your other question, what do you mean by block? Like a cramp? Or difficult to move? Is it on both legs at the same time? If it happens during the run, I'd be mindful about stretching as it might cool you off, but it depends on what exactly is happening...
@piavaneeden4550Ай бұрын
@@SafeMotions ,Thanks for the reply!, well i can move but my steps become shorter and shorter .. not because i am( to) exhausted, but cause ( i think the glutes and upper hamstring ?) doesnt deliver enough anymore. Yes i do know that taking a short break doesnt help then i have to warm upp again. For the moment i try to jump a bit and increase cadans (with that stupid short steps :) and move for a short while on the point of the feet , and on the heels ,do some knee hugs, and but kicks. Maybe you have another short 'trick' to activate those muscles (again) during a long run like half marathon? I cannot find any advise for this on Utube. Anyhow, i go for a half marathon in Tromso (Norway) in June :)! Thanks so much Stephane you are very inspiring!
@SafeMotionsАй бұрын
Thanks for your kind words... Regarding marathons muscle let-downs, there could be so many reasons for it (nutrition, training, breathing) and each would have its own solution. When things get really tough during a race, have you tried focusing on arm swings? Sometimes it helps to guide the legs. Activating an exhausted muscle might just not do the trick... If you have a bit of time to spare, a few seconds of side shuffling steps might help as well (make sure you have enough space and be careful not to trip).
@piavaneeden4550Ай бұрын
@@SafeMotions yes, i focus on armswings allready , the swing in the arm is like you beat the drums 🤔? ( but keep the ellbows and hands higher) All right! ill try that side shuffle!😄
@piavaneeden45502 ай бұрын
Also thanks for this one! Do them a few times a week 👌
@SafeMotions2 ай бұрын
Well done, keep it up! Strength training is so important.
@piavaneeden45502 ай бұрын
Thank you for this funny and energetic excersises, i use them ( also) for warming upp for running, and after home (strenght) excersises 😄
@SafeMotions2 ай бұрын
You're welcome, and thank you for your kind comments!
@lamuragliat2 ай бұрын
Dealing with this now. Is there any supplement to take in addition to doing this rehab that may help? I assume getting enough protein
@SafeMotionsАй бұрын
Sorry to hear about your injury. Enough protein is always a good idea, as well as good hydration. You could consider collagen as well. Keep on with the exercises and be patient, this one can take a bit of time if you rush through the recovery.
@tayeblondon2 ай бұрын
top notch thanks
@SafeMotions2 ай бұрын
Thanks for your comment!
@gtreadmill342 ай бұрын
Thank you very much for this video !
@SafeMotions2 ай бұрын
You're very welcome! Thank you for your comment. I hope the video helps.
@newtonogeto2 ай бұрын
Can one run with knee pain?
@SafeMotions2 ай бұрын
It's usually not a good idea to run if running causes you knee pain, unfortunately. Maybe you can consider running shorter pain-free distances, or at lower speeds, until you figure out what is causing the pain and start to address it. If running always causes pain no matter what, consider cycling or other activities until the knee issue gets resolved.
@edvinsundstrom11732 ай бұрын
How to do aerobic conditioning during rehab phase?
@ali-hp5sv2 ай бұрын
Ride a bike
@ali-hp5sv2 ай бұрын
*bicycle
@SafeMotions2 ай бұрын
Rope skipping would be a good start. If accessible you could swim with a pull-buoy. Perhaps a rowing machine might work, depending on your movement.
@kellen161822 күн бұрын
Swim
@TheCrystalCort2 ай бұрын
Is using a roller good for this injury?
@SafeMotions2 ай бұрын
It can be, if you lean back a little when rolling the hammies. Remember, don't roll directly over where it hurts, and don't lean forward.
@user-vp9hm6bf6c2 ай бұрын
How many times per week do you recommend doing this exercise?
@SafeMotions2 ай бұрын
I think for good results, aim for two to three times a week. Do it for about 6 weeks, rest for a couple of weeks and redo. Keep this as a baseline routine in periods when you have time for it. When busy or training hard, it's good to switch to more traditional calf raises or rope skipping.
@mayamenon16162 ай бұрын
What about hip pain?
@SafeMotions2 ай бұрын
I have a couple of videos about those. Here's one of them kzfaq.info/get/bejne/Z614rdN8lZPJdaM.htmlsi=Lg6iPJIBBMdERWh2. Always better to consult with a specialist though!
@pilotyz43182 ай бұрын
Hi, I have this tingling and warm sensation if I sit on a chair at the office, from 8 am -to 12 am no issue, after 12 am, this warm, tingling sensation starts. It never goes unless I start moving around !!!! Last year the sensation was different, as per the following: whenever I felt sleepy my knees started tingling and started to send signals to my brain and the adrenalin went sky rocking, and woke up frightened due to my heart beat. I visited many doctors at that time and they said, based on your knee assessment everything is ok. some of them said the wear and tear effect may cause you to have a partial ACL tear and meniscus as well, but not Major. I read a lot of articles about knee problems, not none describe the symptoms I have. I run three times a week 5 kilos for each. I do light leg exercises. I did some physiotherapy but didn’t help much.
@SafeMotions2 ай бұрын
Hi there. Sorry to hear about your pain. Have you checked if it's not chondromalacia patella? Usually discomfort (not tingling though) in the kneecap area often when sitting for a long time with the knees bent. It could also be a nerve issue, but the affected area is usually quite wide, if it's a nerve. Not just exactly the knee.
@armagad2 ай бұрын
I have tried everything for knee pain. Ultimately, the only and best solution was to do dry cupping on the sides of the knees. Cupping increases blood circulation at the point of the injury. You can have this done or do it yourself. Order a cupping set online. Rub your knees with olive oil or other oil and do the cupping for about 10 minutes.
@SafeMotions2 ай бұрын
Thanks for the suggestion! I'll look that up. I had tried cupping for my shoulder and it wasn't so effective there, but never thought it could be done on the knees!
@piavaneeden45503 ай бұрын
I just turned into 67 years old,(women) did mostly long hikes with heavy backpacks , so overall in good condition. Started running half a year ago, and still increase my (limited:) speed. But i have trained upp the amazing v02 max from 37 ( so in some way 20 years younger :) Ill go for a half marathon in June. Thanks for all the clear , helpfull video's to increase stride (a bit) and strengen some important ankle muscle and so one, like your humoristic style too!👌👏
@SafeMotions3 ай бұрын
Thank you for your kind comment and congratulations for your achievements! Very inspiring... Hope your marathon training goes to plan 🙏
@JH-tc7wb3 ай бұрын
OR... just jumprope
@SafeMotions3 ай бұрын
Haha, yes!! But rope or not, it's the protocol of progressive overloading that counts. If you're a seasonal jump-roper, this might not work as well. I also find that the rope distracts the brain a little, from the goal of running.
@michaelchrisborn3 ай бұрын
That was a very fantastic video. I just want to know how you did you presentation, the creativity in presenting the vedios with models. Please I want to if you can help please.
@SafeMotions3 ай бұрын
Thanks for your comments. For the models I just use stock videos that you can download on the internet. Then I use DaVinci Resolve to edit and put into the final video.
@michaelchrisborn3 ай бұрын
@@SafeMotions Thank you so much for your passion, I really appreciate it.
@Cloppa20003 ай бұрын
Great info! At 60 and new to running!! I've just pulled my soleus!!! Hoping it recovers soon so I can strengthen it.. Will definitely be binge watching your channel for advice! 👍👍
@SafeMotions3 ай бұрын
Congrats for starting running! But sorry to hear about the injury. You might find that gentle massages might help and you can start strengthening as long as it doesn't hurt. Start seated so that you don't have to carry your whole body weight on it. Light and progressive... Hope your recover fast!
@kevinmadru183 ай бұрын
Best video I have ever found for this.
@SafeMotions3 ай бұрын
Thank you! Hope you get better soon!
@loriwilliamson57383 ай бұрын
Life changing info!!!! Thank you so much for sharing your knowledge. Mine caused by over use - walking long distances plus dead lifting going too low with too heavy weights.
@SafeMotions3 ай бұрын
Thanks for your comment. Hope you make a full recovery soon!!
@ashishpiplani3 ай бұрын
Thanks. Thoroughly enjoying these videos. Super useful
@SafeMotions3 ай бұрын
Thank you! I'm glad you're enjoying them.
@riccarrasquilla3793 ай бұрын
thanks for the video
@SafeMotions3 ай бұрын
You're welcome. Thank you for your kind comment!
@Ruto2513 ай бұрын
THANK YOU
@SafeMotions3 ай бұрын
You're very welcome. Thank you for your comment!
@stevieisamonkey58173 ай бұрын
I fell and injured my right ischial tuberosity. I go to this chiropractor and he told me to do those bridges. I also ice it overnight. I recently injured my left too. I do ballet so it’s been very hard for me, (I can’t do the splits or any serious stretches) will the pain ever permanently go away?
@SafeMotions3 ай бұрын
If well treated yes it should. It's an injury that takes time. Perhaps take this opportunity to focus on your upper body and when your tendons get stronger, you need to do some exercises to recover your tendon strength.
@stevieisamonkey58173 ай бұрын
@@SafeMotions thank you!
@chucky1golf3 ай бұрын
Marathan planners for begineers should come with a health warnin.
@SafeMotions3 ай бұрын
Haha, I guess so. Injuries in runners usually happen when training for a race...
@lillyw.35073 ай бұрын
bro thanks a lot
@SafeMotions3 ай бұрын
You're very welcome 🙏
@markhill85903 ай бұрын
How long can recovery take?
@SafeMotions3 ай бұрын
It depends on how early and how well you deal with it. If rested and rehabilitated on time and smoothly, perhaps a few weeks to 2-3 months. It can sometimes take more than that, depending on how much you need to use your hamstring tendons in daily life activities (sitting on it or having to walk up some stairs daily for example).
@jayantnagarkar10183 ай бұрын
Great explanation
@SafeMotions3 ай бұрын
Thank you!
@aldobrown35394 ай бұрын
How many should I do?
@SafeMotions4 ай бұрын
For each of those, you can start with 3 sets of 10. But really, do 3 to 4 sets of however many you need to feel a burn in the muscles (and of course without pain in the knees). Write down how many you did and do more next time.