It can help you recover from the four most common and debilitating running-related knee injuries: Patellofemoral Pain, Iliotibial Band Syndrome, Patellar Tendinosis and Quadriceps Tendinosis.
Here’s what’s inside:Essentials on Pain and Inflammation
Build Better Knees is a complete program that will guide you through the entire process of diagnosing your imbalances, providing you with specific clinical solutions to treat your injury, and getting you back to running pain-free. It’s a action-packed book filled with tons of great information.
Conventional treatments like surgery and medications are expensive, traumatic, and prone to errors. Don’t take those risks. Instead, choose to run and live pain-free by injury-proofing your body in a natural and effective way.
The therapeutic knowhow and techniques contained within this book have allowed my patients and me to continue running at a high level. I know they can help you achieve the same.
After working 15 years as a physical therapist, I felt there was something missing in the current medical system. I saw a lot of patients repeatedly coming back into the system, unable to conquer their issues with chronic injuries. I observed that the current medical system unfortunately focused more on treating patients’ symptoms and often neglected their underlying problems.
To treat my patients more effectively, I combined exercise science, physical therapy, and Ayurveda practices, which fundamentally transformed my practice. Using a holistic approach helps patients recover faster, stay healthier, and remain injury-free.
I created Build Better Knees to give people a comprehensive solution that they can use to take care of their knee injuries. I see this program working every day in my practice. With dedication, it will work for you.
TABLE OF CONTENTS
SECTION ONE - A WORLD OF PAIN
CHAPTER 1 - The Origins of Knee Pain
CHAPTER 2 - A Call to Arms (and Knees)
CHAPTER 3 - A Holistic Approach That Works
SECTION TWO - WHAT IS PAIN?
CHAPTER 4 - Understanding Pain
CHAPTER 5 - Inflammatory Process
CHAPTER 6 - Holistic Perspectives on Recovery
SECTION THREE - RUNNING INJURIES
CHAPTER 7 - The Anatomy and Biomechanics of Your Knees
CHAPTER 8 - Why Runners Get Knee Pain, Part 1: A Weak Foundation
CHAPTER 9 - Why Runners Get Knee Pain, Part 2: Overload
CHAPTER 10 - Types of Running Knee Injuries
SECTION FOUR - KNEE PAIN ASSESSMENT
CHAPTER 11 - Level of Injury
CHAPTER 12 - Mobility, Strength, and Balance Assessment
SECTION FIVE - KNEE PAIN TREATMENT
CHAPTER 13 - Treatment Options: An Overview
CHAPTER 14 - Knee Massage
CHAPTER 15 - Heat Therapy
CHAPTER 16 - Cupping Therapy
CHAPTER 17 - Therapeutic Exercises
CHAPTER 18 - Kneecap Mobilization
CHAPTER 19 - Low-Impact Cardio
CHAPTER 20 - Knee Taping
SECTION SIX - WHOLE BODY REMEDIES
CHAPTER 21 - Diet and Healing
CHAPTER 22 - Herbal and Dietary Supplements
CHAPTER 23 - Yoga and Meditation
CHAPTER 24 - Abhyanga (Ayurvedic Self-Massage)
SECTION SEVEN - A WORLD WITHOUT PAIN
CHAPTER 25 - Getting Back to Running
CHAPTER 26 - Living Pain-Free
SECTION EIGHT - AUXILIARY
The ideas, procedures, and suggestions in this book are not intended as a substitute for the medical advice of your trained health professional. All matters regarding your health require medical supervision. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The authors and publishers disclaim any liability arising directly or indirectly from the use of this book.
Notice of Liability
In no event shall the author or the publisher be responsible or liable for any loss of profits or other commercial or personal damages, including but not limited to special incidental, consequential, or any other damages, in connection with or arising out of furnishing, performance or use of this book.
Throughout this book, trademarks are used. Rather than put a trademark symbol in every occurrence of a trademarked name, we state that we are using the names in an editorial fashion only and to the benefit of the trademark owner with no intention of infringement of the trademarks. Thus, copyrights on individual photographic, trademarks, and clip art images reproduced in this book are retained for their respective owners.
Copyright © 2014 by Manu Kalia. All rights reserved, including the right of reproduction in whole or in part in any form. No parts of this book may be reproduced in any form without written permission of the copyright owner.
The author and publisher have used their best efforts in preparing this book and the instructions contained herein. However, the author and the publisher make no warranties of any kind, express or implied, with the regard to the information contained in this book, and specially disclaim, without limitation, any implied warranties of merchantability and fitness for any particular purpose.
This Video will show 10 strength, Mobility and Balance assessments.
1. Single Leg Bridge / Bridging With Single Leg Lift
2. Functional Squat / Full Squat With Arms Overhead
3a. Single Leg Balance / Single Leg Squat
3b. Single Leg Squat or “Pistol Squat”
4. Functional Lunge Test / Ankle Mobility Test
5. Push-up Plus Test - Core and shoulder strength
6. FABER Test - Hip mobility test
7. Straight Leg Lift / Hamstring Mobility
8. Seated Trunk Rotation - Spine and rib cage flexibility
9. Thomas Test - Hip flexor mobility test
10. Terminal Knee Extension / Knee Extension Range Of Motion
This is our super stretch for getting hip flexion or bending at the hip joint and it's a more advanced technique.
This is a higher-level functional squat exercise with a diagonal resistance. This is to be done once your joint can handle squatting. It is also very helpful to strengthen for athletic events or sports.
This video demonstrates a series of cross friction massage techniques to improve tissue mobility, break down adhesions and improve circulation. These are especially helpful if you're suffering from chronic tendon injuries that are often very common in runners and athletes. We are going to go over massage techniques for 5 different injuries.
This is one of my favorite taping techniques, and I'd say about 90% of my patients who use this taping technique benefit from it. It is great for patellofemoral problems, patellar tendinosis and all sorts of other knee injuries.
I have used it after surgery for patients with total knee replacements. Very simple technique and you can do it yourself.
This is an enhanced yoga sun salutation series. Those of you who do yoga know the basic sun salutation poses. I've added a couple of other movements to incorporate some rotations into the series. This series is a great way to finish off your exercise routine, run or participate in an athletic event. It can be done as a cool down, but you can also do it as a general mobility and strengthening routine. It also helps you "get in the zone" before your run.
For the past 20 years I have been working in the medical and fitness fields as an Exercise Science expert, Physical Therapist and Ayurveda Herbalist (East Indian Holistic Medical System). This has allowed me to combine the ancient wisdom of Ayurveda with western medicine concepts of Physical Therapy and Exercise Science to treat patients with complex orthopedic and neurological injuries.
I have also trained both athletes and general population for optimal fitness and wellness. As a speaker and medical professional I have taught this integrated approach to health and wellness to people of all backgrounds and age groups with various health problems.
I am a Clinical Ayurveda Herbalist, having studied both in India and the United States with the world renowned Ayurvedic physician Dr. Vasant Lad and at the Ayurveda Healing Arts Institute of the Medicine Buddha Healing Center. I have a Master of Physical Therapy degree from the American Physical Therapy Association.
My advanced training involved specialization courses in clinical assessment and treatment techniques involving manual therapy, rehabilitation, injury prevention and exercise/fitness. I also hold a Bachelor of Science degree in Exercise Physiology with special emphasis on nutrition and exercise science for elite athletes and the general population