Raise the straightened top leg up towards the ceiling in an abduction movement. We progress these exercises based on the recovery of the affected area and each patient’s tolerance to activity. The Clamshell exercise targets the side thigh muscles (aka your abductors). Running does impact your knees, however, by strengthening them you can keep injuries at bay. Please consult with a medical provider before beginning any exercise program. Be sure that your heels, hips, shoulders, and neck are all in … In this variation you will straighten the top leg instead of bending the knee to ninety degrees. Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, muscular imbalances, injuries such as sprains or strains, sedentary lifestyle, or decreased joint mobility. It also includes a 320 page eBook, The Resilient Runner, Prevention and Self-Treatment Guide to Common Running Related Injuries. Remember: Muscle soreness after a hard workout is normal. If you’re coming to see us for a knee, hip or low back injury one of the most common exercises we prescribe is the clamshell. Compression - Use an ACE bandage or knee compression sleeve to reduce fluid build-up and improve stability in the knee. This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. Here are the tips to use to make sure you're doing the clamshell exercise properly: Start on your side with your hips and knees bent 45 degrees. There are many different causes of knee pain including: Patellar Femoral Pain Syndrome (PFPS); Iliotibial Band pain (IT Band); Patellar Tendinitis; and meniscus injuries. Standing hamstring stretch, a simple exercise to ease hamstring tightness or pain caused by sciatica. Ben. The compression should be applied as to not restrict blood flow to the lower leg. Bonus Exercise: Clamshell Exercises: This is a famous exercise for IT band. It is a common myth that running or jogging causes knee pain. Care must be taken to not allow your hips to rock backwards, as this allows muscular compensations to occur. Knee pain can prove a major hindrance when exercising or running. The Clamshell: A “go to” Exercise for Treating Foot, Hip, and Knee … Slowly raise your top knee up and outward like a clam opening while keeping your feet together. Knee pain can also be referred from other areas of the body which is why it is important for a thorough medical evaluation. No-No's for Your Knee Exercise should never cause pain or make it worse. Clamshell Exercise Start with one set of 5 reps on each side. The clamshell exercise is performed in a side-lying position, with the leg to be exercised on top. Lower your knee slowly to its original position and take a 10-second rest. With resistance bands, the thinner the band the less resistance that will be applied. In the Resilient Runner program, we explain injury prevention strategies to keep you running. The proper form of your legs should look like an opening clamshell. Elevate - To reduce swelling, elevate the knee above the level of your heart by placing some form of bolster, like a pillow, under your knee while lying down. Looking for more comprehensive information on how to self-treat and prevent the most common running related injuries? Perform 10. When weakness is present in these groups of muscles, pain is often felt down the kinetic chain (particularly, in the knee). Ensure that during this exercise the back of your knee stays in contact with the can or blanket so that it is supported throughout. Knee to Chest This exercise will help to improve the flexibility of your lower spine and hips, ... Keeping your feet together, slowly lift your top knee up as if your legs are opening like a clamshell. found that the clamshell exercise is one of the best for hip strengthening and helping with injury treatment and prevention. Many people who suffer from back pain, hip pain, knee pain are taught to do the clamshelll exercise for weak hip muscles. Place a resistance band around your ankles. Hold for 5 sec-onds and slowly lower your knee back down to starting position. Clamshell Exercise With a Resistance Band Adding a resistance band into this exercise will provide more work on the hips, glutes and core muscles. Straighten your leg and knee, holding this position for a total of 5 seconds. In this video, I demonstrate how to perform the clamshell exercise. Slowly lower the knee and repeat. Knee pain is the most common running related injury. Flex the foot until the toes and leg are straight, keeping the knee slightly bent. Apply for no more than 20 minutes at a time and be sure to place a towel between the ice pack and your skin to avoid nerve or tissue damage. A 15-minute exercise routine designed to strengthen the muscles used to absorb impact in the knee joint. Here are some of the best tips we can offer that allow you to run without knee pain. Good luck, and I hope you’re pain free soon! This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. The Clamshell exercise is useful for these individuals because it helps to strengthen the hips and reduce tightness within the joint. I have included this exercise with hip as many people with hip issues (THR, labrum tear, Hip fracture) complain of pain on the outer thigh area. A good rule is 15 minutes on, 45 minutes off. As you progress, you could transition to a thicker band to increase the resistance and difficulty of the exercise. It is one of the few exercises that activate the inner and outer thighs. 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