Timestamps:

00:00 Intro

1:07 Why is your QL painful?

2:42 What can you do for your QL pain?

3:20 The first phase of rehab

4:12 Let’s get after phase two

5:02 Time for phase 3

 

QL pain can be tricky, but not when you follow these few exercises to get started on your path to recovery! Join Arash as he discusses the role of the QL, why you may have QL pain, and exercises in each phase to get you back to what you want to do!

HOW: At the lat pulldown machine, get set up by first holding onto a VBar overhead and then lowering yourself until your lower body can stabilize you. In this position,  initiate the motion by pulling with the shoulder blades, and followed by the shoulders and arms. Bring the hands towards the chest and then slowly extend back up to the starting position until the arms, shoulders, and shoulder blades are relaxed. Repeat for the prescribed repetitions. 

 

FEEL: You should feel your rhomboids and latissimus in the center of your mid back and lower part of the shoulder blades. 

 

COMPENSATION: Do not  curl the bar with the biceps and elbow bending. Keep tension in the mid back region.

HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you want to start with your knees as straight as possible..  Toes are facing up towards the ceiling and your feet are comfortable hip width apart
Use the arms to stabilize the upper body and core. Press the machine as away from you using your toes. . Point and flex back and forth with the ankles.
Repeat for the prescribed repetitions. 

 

FEEL: You should feel the back of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet. 

 

COMPENSATION: Do not let the knees bend. Do not let the legs rotate in or out.

HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and core.
Initiate the knee bend by bringing the heels down. Slowly return back to that starting position to where the knees are just about straight again.
Repeat for the prescribed repetitions. 

 

FEEL: The back of thighs are working. 

 

COMPENSATION: Do not move the torso. Do not rotate the legs.

HOW: Find a seated position in the leg press machine with your feet comfortably hip width apart. Stabilize the upper body and core by grasping the handles to the side.
Bring the legs up to the plate of the leg press. Keeping pressure through the toes and the heels, push the plate away from you by straightening the knees. Slowly lower the plate to the starting position.
Repeat for the prescribed repetitions. 

 

FEEL: If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling. 

 

COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees at the end of the press  motion.

HOW: Find a seated position in the bicep curl machine. Get set up with the elbow of the arm that is intended to do the work bent and slowly straighten your arm  until you reach thebottom position. At the bottom, use the opposite arm to help with returning the arm to the original bent-elbow position of the movement.
Release the arm that has helped you curl the resistance and begin to lower again straightening the elbow of the arm that is doing the work.. 

 

FEEL: You will feel the biceps in the front side of the upper arm. 

 

COMPENSATION: Keep your shoulder blades squeezed back. Do not let the shoulders round forward.

HOW: In a seated position in the leg curl machine, get set up with the legs straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and core.
Initiate the knee bend on both sides by bringing the heels down. Remove one leg off the resistance and slowly return back to that starting position to where the knee is just about straight again.
Repeat for the prescribed repetitions.

 

FEEL: The back of thigh is working. 

 

COMPENSATION: Do not move the torso. Do not rotate the leg.

HOW: Get into a seated position in the knee extension machine. Place the pad just above your ankle joints. Make sure that the ankles are below the knee. Anchor and stabilize your upper body and core by grasping the handles.
Push into the pads to straighten the knees. Release one knee off of the pad. Slowly return back to the starting position using one leg only.
Place the other leg back onto the pad and repeat for the prescribed repetitions. 

 

FEEL: You will feel the front of the thigh, and the quadriceps. 

 

COMPENSATION:  Do not move the torso. Do not rotate the leg.

HOW: Find a seated position in the leg press machine. Stabilize the upper body and core by grasping the handles to the side.
Bring the legs up to the plate of the leg press.  Keeping pressure through the toes and the heels, push the plate away from you by straightening the knees. Lift one leg off of the plate and slowly lower the plate to the starting position. Place the other leg back onto the plate and repeat.
Repeat for the prescribed repetitions. 

 

FEEL: You will feel more work in the leg that is lower down the plate. If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling. 

 

COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees of the bottom leg at the end of the press motion.

HOW: Step into the platform with your feet firmly into the surface. You can have your feet all the way to the front of the surface. Grasp the handles with your hands.
Cycle the legs forward and backward. Push the arms forward and pull backwards.
Repeat for the duration prescribed. 

 

FEEL: You will feel more arm work with the hands gripping lower. You feel the front and back of the legs working. 

 

COMPENSATION: Do not let the feet float off the surface.

HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the kneecap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and core.
Initiate the knee bend on both sides by bringing the heels down.
This motion is quick and at a higher tempo. The pad may come off of the back of the legs. You may be limited with how much range of motion you need to go through, either at the top or at the bottom.
Repeat for the prescribed repetitions. 

 

FEEL: The back of the thigh is working. 

 

COMPENSATION: Do not move the torso. Do not rotate the leg.

HOW: In a seated position in the leg curl machine, get set up with the legs at a 45 deg angle and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and core.
Initiate the knee bend on one side by bringing the heel down.
Hold for the duration prescribed. 

 

FEEL: The back of thigh is working. 

 

COMPENSATION: Do not move the torso. Do not rotate the leg.

HOW: Get into  a seated position in the knee extension machine. Place the pad just above your ankle joint. Make sure that the ankle is below the knee. Anchor and stabilize your upper body and core by grasping the handles.
Find a weight that you are not able to move. You can change the angle of the knee bend as prescribed. Push into the pads to straighten the knees as hard as you can. Hold for the prescribed duration.

 

FEEL: You will feel the front of the thigh, the quadriceps. 

 

COMPENSATION:  Do not move the torso. Do not rotate the leg.

HOW: Find a seated position in the leg press machine. Stabilize the upper body and core by grasping the handles to the side.
Bring the leg up to the plate of the leg press. Keep the opposite leg down and stable. Find a weight that you will not be able to move. Keeping pressure through the toes and the heels, push into the plate as hard as you can
Hold for the prescribed duration.

 

FEEL: If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps-dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling. 

 

COMPENSATION: Do not let the legs rotate in or out. Do not let the heels or toes elevate.

HOW: Get into  a seated position in the knee extension machine. Place the pad just above your ankle joints. Make sure that the ankles are below the knee. Anchor and stabilize your upper body and core by grasping the handles. Push into the pads to straighten the knees. Slowly return back to the starting position.

 

FEEL: You will feel the front of the thigh, the quadriceps. 

 

COMPENSATION:  Do not move the torso. Do not rotate the leg.

HOW: At the lat pulldown machine, get set up by first holding onto a bar with a wide grip position overhead and then lowering yourself until your lower body can stabilize you.
In this position,  initiate the motion by pulling with the shoulder blades, and followed by the shoulders and arms. Bring the hands towards the chest and then slowly extend back up until the arms, shoulders, and shoulder blades are relaxed.
Repeat for the prescribed repetitions. 

 

FEEL: You should feel your rhomboids and latissimus in the center of your mid back and lower part of the shoulder blades. 

 

COMPENSATION: Do not want to curl the bar with the biceps and elbow bending. Keep tension in the mid back region.

HOW: Find a seated position in the leg press machine. Stabilize the upper body and core by grasping the handles to the side.
Bring the legs up to the plate of the leg press. Stagger one foot up the plate and the other lower down the plate.  Keeping pressure through the toes and the heels, push the plate away from you by straightening the knees. Slowly lower the plate to the starting position.
Repeat for the prescribed repetitions. 

 

FEEL: You will feel more work in the leg that is lower down the plate. If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps-dominant feeling. If the feet come towards the top of the plate, this will be a more hip and gluteal dominant feeling. 

 

COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees of the bottom leg at the end of the press motion.

HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally, you want to start with as much knee straightening as possible.  Toes are facing up toward the ceiling.
Use the arms to stabilize the upper body and core. Remove one leg off of the leg press plate. Press the machine as far away as you can so that your knee is straight for your starting position.. Point and flex back and forth with the ankles. Bring the other leg back on and switch sides.
Repeat for the prescribed repetitions. 

 

FEEL: You should feel the back of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet. 

 

COMPENSATION: Do not let the knees bend. Do not let the legs rotate in or out.

HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the kneecap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and core.
Initiate the knee bend on one side by bringing the heel down. The opposite side is going to remain straight the entire time using the quadriceps or front of the thigh. Slowly return back to that starting position to where the knee is just about straight again.
Repeat for the prescribed repetitions. 

 

FEEL: The back of the thigh is working. 

 

COMPENSATION: Do not move the torso. Do not rotate the leg.

HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the kneecap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and core.
Initiate the knee bend on one side by bringing the heel down. The opposite side is going to remain straight the entire time using the quadriceps or front of the thigh.
This motion is quick and at a higher tempo. The pad may come off of the back of the leg. You may not need to go through the entire range of motion, either at the top or at the bottom.
Repeat for the prescribed repetitions. 

 

FEEL: The back of the thigh is working. 

 

COMPENSATION: Do not move the torso. Do not rotate the leg.

HOW: Get into  a seated position in the knee extension machine. Place the pad just above your ankle joint. Make sure that the ankle is below the knee. Keep the other leg back, off the padding. Anchor and stabilize your upper body and core by grasping the handles.
Push into the pads to straighten the knee. Slowly return back to the starting position.  

 

FEEL: You will feel the front of the thigh, and the quadriceps. 

 

COMPENSATION:  Do not move the torso. Do not rotate the leg.

HOW: Find a seated position in the leg press machine. Stabilize the upper body and core by grasping the handles to the side.
Bring the leg up to the plate of the leg press. Keep the opposite leg down and stable. Keeping pressure through the toes and the heels, push the plate away from you by straightening the knees, the hips, and the ankles. Slowly lower the plate to the starting position.
Repeat for the prescribed repetitions. 

 

FEEL: If the feet come down towards the bottom of the plate, this will be a more knee and quadriceps-dominant feeling. If the feet come towards the top of the plate, this will be a more hip and glut-dominant feeling. 

 

COMPENSATION: Do not let the legs rotate in or out. Do not lock out the knees at the end of the press motion.

HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you want to start with as much  knee straightening as possible. Place one foot on the plate so that only the base of your foot is on the plate, the rest of the foot is off. Toes are facing up towards the ceiling. Use the arms to stabilize the upper body and core.
Press the machine away just a bit so that you can bend your knee. Keep the knee bent and begin to point and flex back and forth with the ankles.
Repeat for the prescribed repetitions. 

 

FEEL: You should feel work deep in the back side of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet. 

 

COMPENSATION: Do not let the knee straighten. Do not let the legs rotate in or out.

HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you wanna start with as much  knee straightening as possible. Place both feet on the plate so that only the base of your foot is on the plate, the rest of the foot is off. Toes are facing up towards the ceiling. Use the arms to stabilize the upper body and core.
Press the machine away just a bit so that you can bend your knees. Keep the knees bent and begin to point and flex back and forth with the ankles.
Repeat for the prescribed repetitions. 

 

FEEL: You should feel work deep in the back side of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet. 

 

COMPENSATION: Do not let the knees straighten. Do not let the legs rotate in or out.

Timestamps:

00:00 Intro

00:45 Why we love kettlebells

1:09 How kettlebells help us reach our fitness goals

2:00 So much variety, and we mean it!

2:24 How to use a kettlebell for power

3:10 Using a kettlebell for muscle hypertrophy

3:30 But did you think about grip strength?

4:15 Use a kettlebell for stability

4:49 Mobilization exercises with a kettlebell

5:23 Try this ankle mobility drill!

Kettlebells can feel intimidating at the gym if you have never used one but trust us when we say that this is one of our favorite tools for rehab! From strengthening-based exercises to improved cardiovascular health to even grip strength and balance work, kettlebells can help us do it all! Join Adelle as she talks you through why she loves the kettlebell so much and a few exercises you can try to get going!

HOW: For this exercise get set up in a sidelying position with your top foot resting on the box and your elbow resting comfortably under your shoulder. Once in the copenhagen plank position, reach back with your bottom foot and reach forward with your top arm. Once in the fully extended position, bring the top arm back and drive the extended knee up towards your chest. 

 

FEEL: You should feel your groin muscle working as well as the muscles of your shoulder and core as you perform this multidirectional exercise.

 

COMPENSATION: Keep your hips elevated for the entirety of this exercise, do not let them sag down toward  the ground.

HOW: Begin this exercise seated on the edge of a chair. The leg that you intend to work needs to be straight with your heel resting on either a surface that slides or a tile surface with a towel or sock on your foot. With your leg straight and directly in front of you, slide your foot out to the side to what feels comfortable. 

 

FEEL: You should feel the muscles on the outside of your hip working as you slide your foot out to the side.

 

COMPENSATION: You should not feel the muscles in the front of your hip working. If you feel the muscles in the front of your hip, or your hip flexors working, attempt to perform this exercise by pushing gently down into the surface to engage your posterior hip.

HOW: Begin this exercise sitting with your legs straddling the back of the chair to help brace your hips and low back. Once in this position, cross your arms across your chest and quickly rotate your body towards one side for the prescribed amount of reps or time and then repeat on the other side. Remember to slowly increase the amount of rotation you are performing on each repetition.

 

FEEL: You should feel your core muscles working to assist with this exercise as well as mobilization through your mid-back region.

 

COMPENSATION: Be sure to lead with your eyes when performing this exercise and to not keep your head in a static position.

HOW: For this exercise get set up in a hip thrust position with  support at your mid back and something to elevate your feet with. You will want a heavy barbell resting at your hips with a weight that you will not be able to move to properly perform this exercise. Once properly set up, with a slight bend in the knee (roughly 30 degrees)  of the leg you intend to work, push your hips as hard as you can into the barbell and also think about digging the heel back towards you to get hamstring activation. Hold for the intended time and reps.

 

FEEL: You should feel your hamstring and gluteal muscle group engage as you perform this exercise.

 

COMPENSATION: Avoid just pushing up into the barbell, also think about pulling your heel towards your glutes to get the most hamstring activation.

HOW: Begin laying on your back with knees bent and both hands supporting the back of one thigh of the leg you intend to stretch. From here, point your foot up towards you as well as point the foot out, proceed with the exercise, slowly straighten your knee as far as you comfortably can maintaining this foot position.

 

FEEL: You should feel a comfortable stretch in your lower leg and calf region, however this should subside quickly after doing this exercise.

 

COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.

HOW: Begin laying on your back with knees bent and both hands supporting the back of one thigh of the leg you intend to stretch. From here, point your foot up towards you and out to the side in an everted position, proceed with the exercise, slowly straighten your knee as you push your foot in and down.

 

FEEL: You should feel a comfortable stretch in your lower leg and shin and perhaps however tthis should subside quickly after doing this exercise.

 

COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.

HOW: Begin laying on your back with knees bent and both hands supporting the back of one thigh of the leg you intend to stretch. From here, point your foot inward and the foot up towards you while gently bringing the hip in towards midline, “proceed with the exercise, slowly straighten your knee as you pull your leg away from the body and point your foot down as well.

 

FEEL: You should feel a comfortable stretch on the inside of your shin, however this should subside quickly after doing this exercise.

 

COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.

HOW: Begin laying on your back with knees bent and both hands supporting the back of one thigh of the leg you intend to stretch. From here, point your foot down and in with your knees bent, slowly straighten your knee as you pull your foot towards you and out. 

 

FEEL: You should feel a comfortable stretch on the outside of your shin, however this should subside quickly after doing this exercise.

 

COMPENSATION: Avoid holding each position for a prolonged length of time. Work through the exercise at a pace that feels comfortable for you.

HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knees of both legs towards the chest and the hands of both arms towards the feet. Using a Swissball, connect the hands and the knees for a static hold. Using both hands and the ball as resistance, continue to press the knee of one leg into the ball. With the other leg, slowly lower the heel to tap the floor. Return to knee to chest position. 

 

FEEL: You should feel your front and side abdominals. You should feel the front of both hips. 

 

COMPENSATION: Avoid letting the shins sag down towards the floor. Avoid arching your low back.

HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knee of one leg towards the chest and the elbow of the opposite side arm towards the feet. Using a ball or yoga block, connect the elbow and the knee for a static hold. From here, take the other leg towards the chest, getting to a right angle at the hip and at the knee. Holding the right angle at the knee, slowly lower the heel to tap the floor. Return to knee to chest position. 

 

FEEL: You should feel your front and side abdominals. You should feel the front of the hips working as you drive your knee towards your chest. 

 

COMPENSATION: Avoid letting the shins sag down. Avoid any strain in the neck, option to rest the head. Avoid arching your low back.

HOW: Begin by lying on your stomach. Bend the knees of both legs to a right angle. Prop your upper body on your forearms. Pushing through your forearms and thighs, lift the hips up to the ceiling. Keep the pelvis tucked underneath you. Lift one arm to the side and the opposite side leg behind you. Repeat on the opposite side arm and leg. 

 

FEEL: You should feel your front and side abdominals. You should feel the back of the hip performing the leg lift. You should feel the back of the shoulder performing the arm lift.

 

COMPENSATION: Avoid overextending your low back. Avoid rotating the pelvis. Avoiding shifting the hips to the side.

 

HOW: Begin by lying on your stomach. Bend the knees of both legs to a right angle. Prop your upper body on your forearms. Pushing through your forearms and thighs, lift the hips up to the ceiling. Keep the pelvis tucked underneath you. Lift one arm to the side and the opposite side leg behind you. Hold for duration before returning to the starting position.

 

FEEL: You should feel your front and side abdominals. You should feel the back of the hip performing the leg lift. You should feel the back of the shoulder performing the arm lift. 

 

COMPENSATION: Avoid arching your low back. Avoid rotating the pelvis. Avoiding shifting the hips to the side, stay strong with performance of this exercise.

HOW: Begin by sitting on the floor with the knees bent, feet flat on the floor. Get your spine tall and straighten your arms at your side. Lift the front of the foot of both legs. Keeping a right angle at the knee, lift the knee towards the chest. Slowly lower back down to tap the heel. 

 

FEEL: You should feel your front and side abdominals. You should feel the front of the hip performing the marches. 

 

COMPENSATION: Avoiding letting the knee straighten. Avoid flexing and rounding your low back, stay tall through the entirety of the exercise

HOW: Begin this exercise by sitting tall with your arms out to the side and your legs straight and directly in front of you. For the leg you intend to work, set a yoga block or small object just to the outside of your shin. From here, engage your quad muscle by pushing your knee down into the ground, keep the leg straight, and lift your leg up and over the object. Once back on the ground you can quickly rest the leg with control on the ground. Engage the quad again to lift the leg and return to the starting position. Perform for the given amount of repetitions or time. 

 

FEEL: You will feel your quadriceps muscle group on the front of your leg working as you perform this exercise.

 

COMPENSATION: Avoid rounding your back or arching when performing this exercise, stay tall. Also, avoid bending the knee. Keep the leg straight to perform the exercise with appropriate control.

HOW: Begin by lying on your stomach with an object such as a weight or a yoga block positioned at the bottom of one shin. Straighten the knee of the leg next to the object. Keeping the knee straight, lift the leg up towards the ceiling and then over the object. Tap the toe to the floor, and lift the leg back over to the starting position. 

 

FEEL: You should feel this in the back of the hip of the leg you are lifting. Can also feel the back of the thigh to a lesser degree. 

 

COMPENSATION:  Avoiding letting the knee bend. Avoid overextending your low back.

HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knees of both legs towards the chest and the hands of both arms towards the feet. Using a Swissball, connect the hands and the knees for a static hold. Using your hands and the ball as resistance, pull the knees towards the chest pushing into the ball slightly.

 

FEEL: You should feel your front and side abdominals. You should feel the front of both hips as they push into the ball

 

COMPENSATION: Avoid letting the shins sag down towards the floor. Avoid overextending your low back by maintaining a neutral pelvic position and not arching your back.

HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knees of both legs towards the chest. Pull the knees towards the chest and return to the starting position. 

 

FEEL: You should feel your front and side abdominals. You should feel the front of both hips working as well as you pull your knees towards your chest

 

COMPENSATION: Avoid letting the shins sag down towards the floor. Avoid arching your low back, maintain a neutral pelvic position

HOW: Begin by lying on your stomach. Bend the knee of one leg. Keeping the knee bent at a right angle, lift the leg up towards the ceiling. Return the leg to the ground. 

 

FEEL: You should feel this in the back of the hip of the leg you are lifting. You may also feel feel the back of the thigh to a lesser degree. 

 

COMPENSATION: Avoiding letting the knee straighten. Avoid arching your low back as you lift the leg off the ground.

HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knee of one leg towards the chest and the elbow of the opposite side arm towards the feet. Using a ball or yoga block, connect the elbow and the knee for a static hold. Driving through the heel of the foot on the floor, push your hips up towards the ceiling. Hold for duration. 

 

FEEL: You should feel your front and side abdominals. You should feel the front of the hip that driving up towards your chest. . You should feel the back of the hip, including the hamstring and gluteal muscles, that is the bridge motion.  

 

COMPENSATION: Avoid letting the shin sag down on the leg side performing the cross connect. Avoid any strain in the neck, option to rest the head. Avoid arching your low back when in the bridge position.

HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knee of one leg towards the chest and the hand of the opposite arm towards the foot. Using a ball or yoga block, connect the hand and the knee for a static hold. Driving through the heel of the foot on the floor, push your hips up towards the ceiling and return to the beginning position. Repeat for repetitions. 

 

FEEL: You should feel your front and side abdominals. You should feel the front of the hip that is driving up towards your chest.. You should feel the back of the hip, the hamstring and gluteal muscles specifically, that is the bridge motion.  

 

COMPENSATION: Avoid letting the shin sag down on the leg side performing the cross connect. Avoid any strain in the neck, option to rest the head. Avoid arching your low back as you push up into the bridge position.