Latest news with #knees
Yahoo
3 days ago
- Health
- Yahoo
Unlock your hips — 3 hip mobility tests you can do from home
When you buy through links on our articles, Future and its syndication partners may earn a commission. Tight hips can lead to pain and discomfort in your lower back, hips, knees, or feet — an extremely common issue that can be caused by prolonged sitting, muscle imbalances, or repetitive movements like running or cycling. Besides pain and discomfort, tight hips can affect your posture and reduce your mobility. Shortened hip flexors, caused by prolonged sitting, might make it uncomfortable to stand up from a chair or extend your leg backwards when running or walking. Over time, tight hips can put you at an increased risk of injury, as other joints like the knees and lower back will compensate. You might also find that your glutes become weaker if your hip flexors are tight and working too hard. If you're worried about your hips, it's always best to seek advice from a qualified professional, but the good news is, with the right exercises, you can work on your hip mobility and loosen tight hip flexors from home. Here are three tests you can do from home to assess your hip mobility: 1. Thomas test Named after the British orthopedic surgeon Hugh Owen Thomas, this simple test assesses your hip flexor and quad tightness. The test looks at the iliopsoas — the group of muscles that connect the spine to your legs, or the primary hip flexor muscle. Here's how to do the Thomas test: Start by lying on your back on the edge of a bed or table, with your legs hanging over the edge. Bring one leg up to your chest, holding your knee with both hands. Look what happens to your other leg when you hold your knee to your chest — if your knee stays bent and hanging off the bench, your hip flexors are fine. If your lower leg lifts off the bench, or your knee straightens, your hip flexors and quads are likely to be tight. 2. 90/90 hip stretch You can read what happened when this fitness writer recently added the 90/90 hip stretch to his routine for a week, but as well as being a great stretch for tight hip flexors, it can help test your hip rotation. How do the 90/90 hip stretch: Sit on the floor with both knees bent at a 90-degree angle — one leg will be bent in front of your torso, the other will be to the side of you. Without using your hands, try to rotate your body to the side, so that your front leg becomes the side leg. If you can do this smoothly, your hip mobility is likely to be fine; if you can't, or need to put your hands down on the floor, it's likely your hip mobility needs some work. 3. Hip internal rotation Finally, this test looks at the internal rotation mobility of your hips, or the hip's ability to rotate inwards. Poor internal rotation can be a cause of knee pain. Here's how to do this test: Start by lying on your back and bring both legs into a tabletop position with your knees bent. Keeping your lower back pressed into the floor, and your legs bent at a 90-degree angle, take both feet out to the side, bringing your hips in. You should have an internal rotation of 20 to 30 degrees. You might find that one leg can rotate, while the other can't, highlighting an imbalance. If you do have tight hips, why not try these 5 mobility moves to help, or this 15-minute hip-opening yoga flow. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide This one simple exercise reduces stiffness in your hips and boosts mobility — according to a personal trainer Unlock Your Tight Hips: A Yoga Teacher Says These Are the 'Big 3 Movements' You Need as You Age I'm a personal trainer — here's 3 hip-opening exercises to reduce stiffness and boost lower-body mobility
Yahoo
28-06-2025
- Health
- Yahoo
Is Running Really THAT Bad On Your Knees? The Answer May Surprise You.
You're probably familiar with the idea that running is bad for your knees. It's a pervasive thought that keeps many folks from going out for a jog. Some people say running is hard on your joints while others say the impact can cause arthritis. Is this true? Or is running just a fitness regimen with a bad rap? Thanks to recent research, doctors now have a more full view of running's impact on the knees (and other joints). Below, doctors shared with HuffPost their thoughts on whether running is safe for your knees. 'Anybody that already has arthritis or any other type of medical condition or orthopedic problem should probably consult with their doctor to ensure that running is safe for them,' said Dr. Jeffrey Fleming, a sports medicine physician at the University of Pittsburgh Medical Center and the medical director of the Pittsburgh Marathon. There are lots of restrictions and symptoms associated with arthritis and injuries, and they vary greatly from person to person. 'We want to make sure that we're treating each individual person appropriately,' Fleming said. If you notice sharp pain or even a dull pain in the joints after each run, you should see a doctor before you continue your running regimen, added Dr. A.J. Monseau, an emergency medicine and sports medicine physician at West Virginia University. This way, a doctor can figure out what is going on before a larger issue happens. 'I think there's good evidence at this point that running can actually improve cartilage health to some extent, as long as we are not injuring ourselves,' Monseau said. Healthy cartilage allows your joints and bones to function properly and in a painless manner by lubricating the joints and absorbing the shock that happens when you move around. This way, your bones don't directly feel the impact. Running can also 'help strengthen the muscles and the bones around the knees,' according to Dr. Sean Thompson, an orthopedic surgeon and owner of East Coast Bone and Joint Surgeons. '[Running] can help prevent osteoporosis by increasing bone density,' Thompson shows that exercise like running can help build strong bones. Folks with osteoporosis have weak or brittle bones because of a loss of bone density. It's particularly common in women who are postmenopausal. The loss of estrogen that happens in menopause can also cause a loss of bone density. As Thompson mentioned, exercise, particularly before menopause (but during menopause is valuable, too), can help build up bone density and give folks higher levels of bone density when the estrogen loss does begin. A common misconception is that running can lead to knee arthritis, but experts say that isn't accurate. 'If you look at the most recent research that we have on this subject, the short answer to that question is we don't think that running causes arthritis in your knees,' Fleming said. Some evidence even shows that recreational runners are sometimes less likely to develop arthritis when compared to non-runners, Fleming said, but added that it's unclear if it's the running that leads to a less arthritis incidence or the healthier lifestyle that's often followed by runners,such as a healthier diet and a dedicated workout regimen. 'Strengthening the muscles around the knee, like the quads or the gluteal ... muscles, and especially the core muscles, can help to prevent injury from running, especially when you're first starting,' Thompson said. This aligns with the activity recommendations from the American College of Sports Medicine, which recommend strength and resistance training in addition to cardiovascular exercise, said Monseau. If you haven't exercised for some time or are nervous about potential joint pain, there are a few things you can do to decrease the risk of pain. First, you should consider doing a warm-up. 'That is a completely personal thing. If your body and your knees and your hips and everything feel good after a rather gentle warm-up for even a few minutes, that's probably sufficient for you, but some people find that they need longer time of warming up before they really get after it,' said Monseau. You should also start training gradually, said Fleming. Meaning, if you are a new runner who's training for a half-marathon, you shouldn't go out and try to run 5 miles without building up. 'We often see people develop injuries whenever they start preparing for a marathon, and often it's because they're doing too much too soon,' Fleming said. 'The other big thing that can help prevent injury or help prevent arthritis is just making sure that you're using an appropriate running form and you have the appropriate equipment — you have a decent pair of running shoes,' said Fleming. 'These are all pretty simple things, but if you overlook them, and you run in a way that doesn't support these things, you can definitely develop some pain and have a greater risk for injury and arthritis down the line.' You can talk to anyone from a sports medicine physician to personal trainer to physical therapist about proper running form and proper running gear. Many towns even have dedicated running stores you can visit for shoe fittings and advice. Running on softer surfaces such as a track or on the grass can be a good option, said Thompson. Research shows that there's less impact on your joints when running on these kinds of surfaces. 'If there are limitations that don't allow the individual to run, even walking at a brisk pace or incline walking can show similar benefits to running,' Thompson said. 'The general rule of thumb that I often tell people is movement is so important for overall health, and I'm not very picky in terms of what type of movement you go out and get, whether that's running or cycling or weightlifting, just as long as you're doing something,' said Fleming. 'So, if running is something you want to do, I fully encourage you to give it a try, as long as it'll help you move more,' he added. Beyond the benefit to your joint health, running is also good for your mental health and your cardiovascular health. Plus, regular physical activity (like running) can lower your risk of dementia and certain cancers. So, the benefits of running on your health potentially outweigh any of the joint or arthritis risks you hear about, Fleming said. Running Experts Reveal The Foods They Avoid For A Poop-Free Run 'Rucking' Is The Latest Walking Trend You Need To Try. Here's Why. Study Reveals How Much Exercise Older Adults Need Each Week To Live Longer
Yahoo
28-06-2025
- Health
- Yahoo
Is Running Really THAT Bad On Your Knees? The Answer May Surprise You.
You're probably familiar with the idea that running is bad for your knees. It's a pervasive thought that keeps many folks from going out for a jog. Some people say running is hard on your joints while others say the impact can cause arthritis. Is this true? Or is running just a fitness regimen with a bad rap? Thanks to recent research, doctors now have a more full view of running's impact on the knees (and other joints). Below, doctors shared with HuffPost their thoughts on whether running is safe for your knees. 'Anybody that already has arthritis or any other type of medical condition or orthopedic problem should probably consult with their doctor to ensure that running is safe for them,' said Dr. Jeffrey Fleming, a sports medicine physician at the University of Pittsburgh Medical Center and the medical director of the Pittsburgh Marathon. There are lots of restrictions and symptoms associated with arthritis and injuries, and they vary greatly from person to person. 'We want to make sure that we're treating each individual person appropriately,' Fleming said. If you notice sharp pain or even a dull pain in the joints after each run, you should see a doctor before you continue your running regimen, added Dr. A.J. Monseau, an emergency medicine and sports medicine physician at West Virginia University. This way, a doctor can figure out what is going on before a larger issue happens. 'I think there's good evidence at this point that running can actually improve cartilage health to some extent, as long as we are not injuring ourselves,' Monseau said. Healthy cartilage allows your joints and bones to function properly and in a painless manner by lubricating the joints and absorbing the shock that happens when you move around. This way, your bones don't directly feel the impact. Running can also 'help strengthen the muscles and the bones around the knees,' according to Dr. Sean Thompson, an orthopedic surgeon and owner of East Coast Bone and Joint Surgeons. '[Running] can help prevent osteoporosis by increasing bone density,' Thompson shows that exercise like running can help build strong bones. Folks with osteoporosis have weak or brittle bones because of a loss of bone density. It's particularly common in women who are postmenopausal. The loss of estrogen that happens in menopause can also cause a loss of bone density. As Thompson mentioned, exercise, particularly before menopause (but during menopause is valuable, too), can help build up bone density and give folks higher levels of bone density when the estrogen loss does begin. A common misconception is that running can lead to knee arthritis, but experts say that isn't accurate. 'If you look at the most recent research that we have on this subject, the short answer to that question is we don't think that running causes arthritis in your knees,' Fleming said. Some evidence even shows that recreational runners are sometimes less likely to develop arthritis when compared to non-runners, Fleming said, but added that it's unclear if it's the running that leads to a less arthritis incidence or the healthier lifestyle that's often followed by runners,such as a healthier diet and a dedicated workout regimen. 'Strengthening the muscles around the knee, like the quads or the gluteal ... muscles, and especially the core muscles, can help to prevent injury from running, especially when you're first starting,' Thompson said. This aligns with the activity recommendations from the American College of Sports Medicine, which recommend strength and resistance training in addition to cardiovascular exercise, said Monseau. If you haven't exercised for some time or are nervous about potential joint pain, there are a few things you can do to decrease the risk of pain. First, you should consider doing a warm-up. 'That is a completely personal thing. If your body and your knees and your hips and everything feel good after a rather gentle warm-up for even a few minutes, that's probably sufficient for you, but some people find that they need longer time of warming up before they really get after it,' said Monseau. You should also start training gradually, said Fleming. Meaning, if you are a new runner who's training for a half-marathon, you shouldn't go out and try to run 5 miles without building up. 'We often see people develop injuries whenever they start preparing for a marathon, and often it's because they're doing too much too soon,' Fleming said. 'The other big thing that can help prevent injury or help prevent arthritis is just making sure that you're using an appropriate running form and you have the appropriate equipment — you have a decent pair of running shoes,' said Fleming. 'These are all pretty simple things, but if you overlook them, and you run in a way that doesn't support these things, you can definitely develop some pain and have a greater risk for injury and arthritis down the line.' You can talk to anyone from a sports medicine physician to personal trainer to physical therapist about proper running form and proper running gear. Many towns even have dedicated running stores you can visit for shoe fittings and advice. Running on softer surfaces such as a track or on the grass can be a good option, said Thompson. Research shows that there's less impact on your joints when running on these kinds of surfaces. 'If there are limitations that don't allow the individual to run, even walking at a brisk pace or incline walking can show similar benefits to running,' Thompson said. 'The general rule of thumb that I often tell people is movement is so important for overall health, and I'm not very picky in terms of what type of movement you go out and get, whether that's running or cycling or weightlifting, just as long as you're doing something,' said Fleming. 'So, if running is something you want to do, I fully encourage you to give it a try, as long as it'll help you move more,' he added. Beyond the benefit to your joint health, running is also good for your mental health and your cardiovascular health. Plus, regular physical activity (like running) can lower your risk of dementia and certain cancers. So, the benefits of running on your health potentially outweigh any of the joint or arthritis risks you hear about, Fleming said. Running Experts Reveal The Foods They Avoid For A Poop-Free Run 'Rucking' Is The Latest Walking Trend You Need To Try. Here's Why. Study Reveals How Much Exercise Older Adults Need Each Week To Live Longer
BBC News
26-06-2025
- Health
- BBC News
Dr Tom Naylor's tips for Tendonitis
Here's everything you need to know about managing your Tendonitis:Tendonitis is when a tendon swells (becomes inflamed) after an injury. It can cause joint pain and stiffness, and affect how a tendon may hear medical professionals refer to tendon issues as 'Tendinopathy', and that includes the early painful inflammatory stages known as Tendonitis, but also the later, niggling, annoying pains that are more difficult to are four places where we see it most often: the Elbow, Achilles, knees, and elbow - excessive strain and repetition in wrist extensor tendons, causes irritating and often quite debilitating pain around the lateral side of the elbow (think a "back-hand" movement).Golfer's elbow - the same, but on the opposite side of the elbow, from strain in wrist flexor tendonsAchilles tendonitis - from pushing off and lunging. Very common movement in padel, also common to get from runningPatellar tendonitis - from squatting, jumping and lunging external is a link to some more information on treating Tendonitis. Here, external is a link to some stretches to help manage Achilles Tendinopathy. Here, external is a link to some stretches to help with Tennis Elbow.
Daily Mail
29-05-2025
- Health
- Daily Mail
BRYONY GORDON: I kept my thrilling and shameful gym secret to myself, hiding it even from my husband. Then I discovered the truth
The first time it happened, I was doing one of the most boring exercises known to humankind: the calf raise. So dull is this movement that I had resisted it for years, reasoning that the backs of my legs could become strong enough through other, more interesting types of exercise: reformer pilates, perhaps, or something actually useful, like cycling. Anything other than the monotonous act of standing with the balls of my feet on a step, lifting onto my toes, then slowly dropping back down, over and over again, as if I had nothing better to do with my time. But then I hit middle-age, and it turned out that if I wanted to keep up my favourite hobby – running – and prevent my knees from collapsing in on themselves, then calf raises were exactly what I had to do.
