Home

Hip exercises for runners knee

The quadruped hip extension is a well-regarded overall exercise for runners. This exercise targets the gluteus maximus on the leg that's extending and also some of the gluteus medius for hip and pelvis stabilization. Get down on the floor on all fours in tabletop position A number of studies have proven that strengthening weak hips is more effective at relieving knee pain than focusing on trying to improve knee function. While, another study showed that improving hip flexor strength improved run time by up to 9%. Hip Strength and Stretching for Runners | RunToTheFinis They did exercises such as knee extensions and half squats. The other group's program focused on building hip and core strength. They did exercises such as hip abductions and balancing on an.. 6 Hip Exercises All Runners Need to Do These simple hip strengtheners can help you cure common leg injuries and set a new PR. By K. Aleisha Fetters, M.S., C.S.C.S

5 Hip-Strengthening Exercises for Runner

For runner's knee pain, try a variety of exercises that focus on strengthening the knee, hips, and quadriceps. You can also stretch out your hip flexors and hamstrings. Strengthening will help to.. Exercise #3: Hip Flexor Stretch Remember - it's all in the hips. For this runners knee exercise, start off by kneeling on your right leg and take a long step forward with your left leg. As you lower yourself slowly, lean into that left leg feeling your hips open up. Raise back up and switch legs. Stretching both sides is 1 rep, repeat 10 reps Lie on your back with knees bent toward the ceiling and arms at your sides. Lift hips and back off the floor so your body weight is in your feet and shoulder blades. Shift your weight onto left.. The clamshell is a great exercise to do to improve the strength and recruitment of your hip muscles, specifically the gluteus medius. 3  Your glutes help to control the position of your knee, and weakness here may be a cause of PFSS pain. To perform the clamshell, lie on your side with both knees bent

Lie on your back with bent knees and your feet in toward your hip. Place your right ankle at the bottom of your left thigh. Interlace your fingers around your thigh or shin as you draw your leg in.. Lie on your right side, and place the foam roller in a perpendicular position under your hip. Use your hands or forearms as support, cross your left leg over your right leg, and put your left foot flat on the floor. Roll from your hip down to just above your knee. Increase strength and running performance Hip support musculature has to be strong to support the multiplicative effect gravity places on us when we run. This movement teaches you to engage your hip abductors while balancing on your support leg. Add the hip hike (3:47) to take this movement to the next level. We recommend working up to 3 sets of 8 reps for each sid

Hip-strengthening exercises for runners should be one of the cornerstones of any training plan. Not only will they help build stability in your hips and pelvis, but they'll also pair beautifully with glute activation drills to keep your stride strong and effective.. We'll take you through the best hip-strengthening exercises, drills, and mobility work so you can start supplementing your. A routine based around clamshell exercises using a theraband, side-steps, single-leg glute bridges, and quadruped hip extensions is a very good place to start, either if you have knee or hip injuries currently or would like to prevent developing them in the future

Hip Exercises for Runners Preventing Knee Pain and Mor

As weak hips and lazy glutes are common causes of runner's knee, these exercises target muscles to help align your hips and knees. They can be purely body weight exercises or you can add weights or a resistant band to add resistance and make them a bit more challenging Those with PFPS performed strengthening exercises for the hip abductors for three weeks. The uninjured runners did not. Both before and after this intervention, the researchers measured peak strength of the hip abductor muscles on both sides, the degree of genu valgum, stride-to-stride variability of knee kinematics during running and pain ratings Repeat exercise #2, except top knee and foot are turned in. Top foot is flexed the entire time. 3) Bent Knee Abduction Lifts aka: Fire Hydrants 90 degrees of hip flexion and knee flexion. Foot is flexed. Lift leg up and out without losing 90/90 position or rolling torso/hips back. Start and end with top leg parallel to floor. 4) Large Clockwise. We're always looking for new ways to analyze and improve our running technique. Check out our 3 best single leg hip knee and ankle exercises for runners.Down.. 7 Hip Mobility Exercises for Runners Single Leg Deadlift. This exercise may not look like it improves hip mobility at first glance, but after a few attempts you will likely already start to feel the burn in your hips. While standing, take a single step forward with one foot. Bend at the waist as you reach toward the floor with the opposite hand

To Relieve Runner's Knee, Strengthen Your Hips Runner's

  1. Research has shown that everything from shin splints and IT band syndrome to runner's knee can be traced back to deficiencies in the hips and glutes. Studies have demonstrated that there's a decent chance that many lower-leg overuse injuries in runners are a result of weaknesses in these higher-up areas
  2. Hip adductor problems can cause knee pain, low-back pain, hip pain, and inefficient running. Mobilizing and strengthening your adductors can help cure these pains, and make you a more powerful runner. The Adductors' Role in Running. Your hip adductors work constantly during the running gait
  3. Repeat for 12-15 repetitions, ensuring that your body does not rotate. Aim to feel the hip abductors (top side of hip) tensing. Progressions. For mobility purposes, variety is key. In the case of the fire hydrant, you can experiment with bringing the knee up to the front (towards your elbow) or backwards (as shown below)
  4. This exercise can be done with other resistance band exercises for runners as part of your normal warm up. Start standing and place a resistance band just above your knees. Place your hands on your hips for balance then shift your weight onto your left leg bu bending your right knee

6 Hip Exercises All Runners Need to Do SEL

  1. Hip rotation and pelvic imbalances are a frequent issue for female runners that result in IT Band Syndrome or Runner's Knee. These exercises help to create a..
  2. HIP-FLEXOR STRETCH With your right knee on the ground, bring your left foot out in front of your body and bend that knee to a 90-degree angle. Slowly push your hips forward toward the left knee, feeling the stretch at the front of the hip. Hold for 20 seconds, switch legs and repeat 4 times on each side
  3. These exercises are not suitable for people with an existing knee injury. Knee bends - 3 sets of 10 repetitions (reps) Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards Slide your back down the wall by slowly bending your knees

In order to engage your glutes (the major muscle that propels your hips), you need to loosen up your hip flexors. How to: Start with left knee on the ground, right foot planted and leg bent at 90 degrees, hands on hips (a). Squeezing your glutes, drive your hips forward toward your right knee (b). Slowly move forward and back 15 to 20 times Non-impacting exercises for runner's knee are aimed at helping improve your range of motion. They also strengthen the muscles around your knee without putting any force on the knee. While very few exercises succeed in being completely non-impacting, most low-impact exercises will help you recover from runner's knee without re-injuring yourself

Exercises for Runner's Knee. Keep your upper body and hips stationary. Slowly lower the left knee back to the starting position, perform 20 times. Switch sides and repeat. 5. Wall Squat . Stand with your back leaning against the wall. Keep both feet at hip-width apart Runners and Weak Hips: 5 Hip-Strengthening Exercises. By Mackenzie Lobby. For Active.com. Since the sport of running has begun to enjoy a second boom in recent years, much attention has been paid to injury prevention. More specifically, the industry has focused largely on both foot strike and footwear as major causes of running ailments Whether you're a runner, triathlete, crossfitter, or general gym-goer, working on your hip mobility is a surefire way to improve performance and safeguard you against injury. Hip Mobility Exercise 1: Hip CARs Benefits . Hip CARs ('controlled articular rotations') is an exercise that takes your hip joint through its full range of motion

Runner's Knee Exercises: Treating Patellofemoral Syndrom

  1. Whether you're a runner or not, you can benefit from the following five exercises, which strengthen the knees and hips, helping you ward off a potential case of runner's knee. Glute Bridge Ullman recommends this exercise, noting it primarily strengthens the glute muscles , which support the knees, while promoting hip extension (an essential.
  2. imus, all of which help to control the femur. The Loaded March and the 1-Leg Squat work the lower leg and foot as well. The Bench Hip Lift is a hamstring, calf and glute exercise. The final exercise, the Wall Sit, targets the quadriceps muscles and the patellar tendon
  3. e which areas to improve through exercise. You can self assess your hip and knee strength by following the tests below
  4. reduce or completely relieve kneecap pain or runner's knee. Strength training can also reduce the recurrence of many other common injuries, including hip or lower back pain. With the addition of weight training to a runner's workout, when injuries occur they are often less severe. Important Tips 1
  5. utes
  6. Four Simple Exercises to Correct Your Hip Drop. Here's a simple routine you can follow 3-5 times weekly for 6 weeks to help improve lateral control of the hip, and reduce hip drop when you run: Hip Hitches - 3 sets of 15 each side. Isometric Glute Med Hold - 3 sets of 30 second holds each side
  7. The best exercises for runner's knee in the gym. First up we're going to look at a hip motion that's part of the pronation sequence and also very important for the health of your knee. Internal hip rotation

8 Easy Exercises To Help Get Rid Of Runners Knee - Long

Here are the best exercises to do just that. 1. Glute Bridges. Tight glutes lead to stiff hips, poor movement patterns, and—ultimately—runner's knee. Lie faceup on the ground with knees bent. Keeping right knee bent at 90 degrees, foot flexed, back flat, and weight evenly distributed on both sides of body, lift right knee out to the side and up to hip level. 2. Slowly lower back down To truly prevent runner's knee from occurring in the first place, you'll need to strengthen and stretch your quads, calves, and hamstrings and incorporate lateral moves that strengthen muscles around your knee joint while improving agility. The fastest way to obtain a running injury is to neglect your cross-training and strength exercises Resistance Band Hip & Glute Workout for Runners Squat x 15. Loop the resistance band around both legs, placing it just above the knees. Spread your feet shoulder width distance apart and lower into a squat position (your quads should be parallel to the floor at the lowest point)

It is the bane of runners everywhere: tight hips. But more than just causing stiffness—and making it hard to stand up after enjoying a post-run coffee—tight hip flexors are linked to a litany of other common ailments, such as lower back pain, knee pain, tight hamstrings, Achilles tendonitis, shin splints, and IT band syndrome Hip Abductors: Typically weakness in the hips, especially the hip abductors, which are located on the outside of the hip, will contribute to knee pain. Every person with knee pain should be addressing hip strength. And in all honesty, all runners should be doing some sort of hip abductor strengthening to address or prevent injury

11 Runner's Knee Exercises and Stretches for Recover

Hip abductions are another very basic knee strengthening exercise for runners. Like the other hip exercises mentioned earlier this also protects against running injuries as well as ACL-tears. To do hip abductions you lie down on your side with your body in a straight line. Tilt the top of the hip forward Runners knee exercises are important for this reason. In this article, we will briefly cover the causes and symptoms of runner's knee, then switch gears to discuss the most effective exercises that improve the symptoms of this condition Hi all.. Every time I play basketball I have knee pain ie runners knee.. I recently joined a gym and part of my workout include hip strengthening exercises. I started playing basketball and my knee pain is gone. It's just sore but during the game I can run 100%. The hip exercises have definitely helped. Cheer

The many repetitions of foot strikes during the course of a run magnify the imbalances present in the hip and make the IT band work overtime, says Kristian Flores, CSCS, a fitness coach based in New York City.IT band pain is also a sign of imbalance between leg length and tension in the muscles of the hip, he says, and if left untreated, can lead to back problems and knee pain Specialized Exercises for Runners. There is a twofold effect of specialized exercises for runners, according to world-renowned biomechanics expert Dr. Michael Yessis. From here, Athlete 2 will post the opposite free arm on the wall or fence, raising the banded foot until the knee is slightly behind the hip and the shin is parallel to the floor

Physical Therapy Exercises to Treat Runner's Kne

According to a study of runners, hip strengthening exercises reduce patellofemoral pain, a typical knee pain encountered by runners, as well as improved the gaits of the runners The study results reveal that the hip strengthening exercises were successful in reducing knee pain, which corresponded to improved mechanics An injury to the ankle, hip, or knee can change the knee's biomechanics, eventually leading to runner's knee symptoms. Focal weakness. Weak or underdeveloped thigh or hip muscles can cause the patellofemoral joint to bear a larger stress burden with activity. Over time this can lead to the development of runner's knee. Excessive body weight Top 6 Stretches For Knee Pain. There are plenty of exercises that focus on stretching the quadriceps, hips, hamstrings, and knee regions. By performing these stretches regularly, you'll help keep your muscles loose, limber, and up for the job, which will provide better protection for your knees

Exercise therapy to decrease pain and improve function. Focus on both hip and knee centered exercises rather than the knee alone; Combined interventions, including taping, orthotic management, and/or manual therapy should be used in conjunction with prescriptive exercise to decrease pain Accessory Exercises For Runners. Did you know the knee has been documented as the most common site for an injury in runners (1)? The knee-cap joint (patellofemoral pain syndrome) and IT Band (iliotibial band friction syndrome) specifically are the most common.Whats important to understand is the patellofemoral joint and the IT Band are influenced by the hips A carefully-chosen selection of runner's knee stretches and exercises are a great way to help you overcome that sore and out of sync feeling. Don't let runner's knee affect your quality of life. Just below, you can learn more about runner's knee stretches and exercises for strengthening to help you recover as quickly as possible. Stretche Knee cap injury. Excessive training/ overuse. Chondromalacia patella, a condition in which cartilage under your knee cap softens and breaks down. Exercises for Runner's Knee. Quadriceps Stretch-Hold onto the back of a chair or a wall for balance. Bend your knee and bring your heel up toward your buttock

14 Hip Exercises: For Strengthening and Increasing Mobilit

Bring your knee almost all the way down to the floor, and then repeat for eight to ten reps. Lower the knee back to starting position and switch sides. Glute Exercise For Runners - 4: Step-up with Knee Raise. Muscle engaged: Abs, hip flexors, glutes, hamstrings, and quads. Proper For Icing the front part of the knee can help, Bright says. So can working on exercises to strengthen your hips and quads. This isn't a condition where I typically find injections or surgery are very helpful, Bright says. It's really being consistent with the exercises.. Just don't expect to see results overnight Runner's knee stretching exercise: improves your hip joint mobility. Start on all fours and place the SUPER BAND around the inside of your thigh. Place the band as close to your hip as possible. Now, bring one leg in front of your body and bend your knee to between 45° and 90° - whichever feels possible for you 2. Glute Kickbacks. Glute kickbacks aka glute lifts or glute extensions are a great glute strengthening exercise on all fours. · Start in box position, hands directly under shoulders, knees directly under hips, back flat. · Raise one leg behind you, keeping the knee bent at 90o without letting your back dip However, the runner should always be working toward uphill treadmill walking, even if it is not tolerated initially. Figure 4: Stage 1 exercises. A) ITB excursion exercise (10×10 holds) progressing to (B) single leg bridge. Simultaneously, the runner is progressed through hip abductor progression (C-E)

Hip Strengthening and Mobility Exercises for Runners ACTIV

If you suffer with knee pain during or after a run, try these stretches for runners to ease those bad knees. See the five best stretches with pictures here Overall, this study demonstrates that in normal knee and hip joints, regular recreational running does not increase development of osteoarthritis, says Lane. However, to put this into. The Myrtl Routine was developed by coach Jay Johnson and it is one of the best routines to strengthen the hip muscles.. The routine focuses on the hip girdle, which is an area often neglected by most runners. All the exercises strengthen and provide a greater range of motion in this area Exercise Tips. When preventing runner's knee you'll need to make changes to your exercise routine to strengthen your muscles and allow for recovery as a part of the big picture plan. Vary Exercise Routine. Repeated stress and strain on your joints can cause injury, like runner's knee. If you are a runner take breaks from running and bike. Knee strengthening exercises for runners and other athletes simply must work on those glutes. Lie on your back with your abdomen pressing the lower back to the floor. Bend your knees and keep them hip wide, feet - flat on the floor. Pushing through your knees, lift your hips up to form a straight line from knees to the chest

Here are the best exercises to do just that. 1. Glute Bridges. Tight glutes lead to stiff hips, poor movement patterns, and—ultimately—runner's knee. Lie faceup on the ground with knees bent 90 degrees, feet flat on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips should remain on the ground The exercises may suit people after a knee injury or surgery. However, a person should talk to a healthcare provider before attempting them. Before starting the exercises, it is crucial to warm up gently with low-impact exercises, such as walking or riding an exercise bike for 5-10 minutes Exercise 1: Lunges. Why it works: this exercise uses the full bodyweight to strengthen the muscles of the thigh. You can start with no weight, then add dumbbells as you gradually get stronger and reduce your runner's knee pain. Exercise 2: Side plank with hip abduction. Why it works: this is the single best exercise for strengthening the hip.

Essential Hip Strength Workouts for Runners TrainingPeak

  1. From what I can tell, my hip, glute, and quad muscles (especially on the left side) pretty much failed to hold up to the increased workload and my poor knee joint had to compensate. If I could rewind time, I would have incorporated lower body strengthening exercises into my routine while I was running nothing but steady easy runs prior to the.
  2. (Runner's Knee): Exercises Your Kaiser Permanente Care Instructions Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. 3. Hold the stretch for at least 15 to 30 seconds
  3. 8 Exercises for Runner's Knee Pain. It is important to try out a variety of exercises that focus on strengthening and stretching the knee, hips, quadriceps, hip flexors, and hamstrings. These exercises will also help to keep the knee stable while running, reduce tightness, and improve leg flexibility
  4. Tight hips are the bane of pretty much all runners. As such hip stretches are an important part of a good running schedule. 8 Exercises to Improve Hip Mobility & Loosen Tight Hips. Head to Knee. The knee to chest stretch is a great way to loosen your hamstrings, hips, and lower back. [10
  5. Runner's Knee Workout. To help strengthen and condition your body so it is better prepared to deal with the demands of running, and thereby protect against runner's knee, follow this seven-step workout. Harrop recommends doing two rounds of the following seven exercises three times a week. 1 Roll down. Sets 1 Reps 1
  6. Runner's Knee Workout To help strengthen and condition your body so it is better prepared to deal with the demands of running, and thereby protect against runner's knee, follow this seven-step.
  7. g the activities I mentioned earlier

16 Best Hip-Strengthening Exercises for Runners to Improve

Exercise seems to help lessen the pain associated with runner's knee, something I discovered in my own personal journey dealing with issue early on in my own running career. My running coach developed an in depth strength training program consisting of squats , hip adductions exercises and one of the best exercises for runners the single leg. When runners have knee pain, it's usually related to foot or hip problems. If a runner is not in control at the foot, ankle or hip, the knee is what gets twisted, has to overwork, and develops irritation. Knee pain is the most common injury in running, and the highest incidence for this pain occurs in new runners during their first one to two. Kettlebell Exercise One: Reverse Offset Lunge to Overhead Press with Knee to Chest Step 1 Step 2 Step 3. For: Quadriceps, Psoas, Hamstrings, Gluteus Maximus, Hip and Core Stability, Deltoid How: Hold a kettlebell in the front loaded position in your right hand.Make sure the handle is held diagonally in your hand. Take a reverse lunge with your right leg and gently touch your knee on the floor Exercises for Runner's Knee. 1. Stretching quadriceps Stand with one arm against the wall and the outside leg directly underneath the hip with the leg closer to the wall bent to 90°. To start, press hard on the wall with the elbow and the knee, squeeze the glutes and straighten the weight-bearing leg Next, while keeping your back flat and core engaged, bend your right hip and knee at the same time to perform the exercise. Aim for at least a 50 degrees bend in the right knee, while keeping your hips even and knee tracking over the toes. Last up, return to standing position by extending your right leg to complete one rep

Here are tips, exercises, and assessments to help runners improve their hip and ankle mobility, which will help you run better and avoid injury! #running #runningtips Click To Tweet Joint by Joint Approach. The Joint by Joint Approach is one way to address the mobility and stability of the joints The Mace Routine: Single Leg Exercises for Runners. To ensure that you're doing enough unilateral strength training, I've created a new routine that includes 8 single leg exercises for runners. We'll start simple on the ground but move to standing exercises, weighted exercises, and complex movements (like pistols) The hip abductors and hip external (lateral) rotators are very important for knee control and stability. When weakness is present in these groups of muscles, pain is often felt down the kinetic chain (particularly, in the knee). One of the best ways to treat many common running aches and pains is to focus on strengthening these muscles which. For runners, their weak points would be the hip area. If you love running, your hip flexors will be tight, and your glutes and smaller stabilizing muscles are weak. Such weakness can lead to Patellofemoral pain syndrome or what we have featured in the last articles as Runner's knee

The Top 5 Hip Strengthening Exercises for Runner

One of the best ways to avoid overuse injuries like runner's knee is by cross-training cardio with strengthening exercises. Try adding a few back, abdominal, and hip strengthening exercises into your workouts to help give your knees more support. Below are a few exercises you can try to strengthen your hips and legs to reduce knee pain. YouTube This exercise engages the middle-butt and low back. Start on all 4s by placing your hands under your shoulders and knees under your hips. Extend your right knee and hip to even your right leg with your torso. Be sure your foot is flexed and your neck is neutral by looking down towards the ground. Hold momentarily. Return to starting position Knee pain isn't something runners should just accept as a part of what it means to be a runner or assume that injections or surgery are the only or best option. Although this condition of knee pain can seem fairly straightforward, PFS pain can come from a variety of different structures such as the knee cap, patella tendon, fat pad, surrounding. This running exercise works your lower back, glutes, and hamstrings. It's also good for lower back and hip mobility. If you find this exercise difficult, you may need to work on your general flexibility and mobility. A lot of runners have tight muscles and struggle with exercises that involve large ranges of motion Exercises, James Dunne, Kinetic Revolution, Knee Stability Exercise for Runners [Ep29], Run Better, Run Faster, Running, Running Technique, Triathlon, Video, YouTube via James Dunne on YouTube Try this knee stability exercise using a resistance band to increase glute activation and control at the hip

6 strength exercises to help prevent runner's knee - Run

Weak In The Knees? Strengthen Your Hips - PodiumRunne

Patients were randomized to a 6-week intervention consisting of patient education combined with isolated hip-focused exercise (n = 39), traditional knee-focused exercise (n = 37), or free physical activity (n = 36). The primary outcome was Anterior Knee Pain Scale (0-100) at 3 months In this video, Kristi talks about some STOTT PILATES ® exercises that you can do with your clients on the Reformer to help them build strength in and around the knee, hip and ankle joints to potentially prevent clients from experiencing this pain, or to set clients with patellofemoral pain syndrome on the right track Whether you run for 15 minutes to relieve stress or you're training for your 100th marathon, you are considered a runner in my books. Unfortunately, runners are quite injury prone because of the redundant nature of the activity, the lack of stretching, and the absence of cross-training. If you have ever been to a yoga class, you can easily spot the runners in the class because they tend to.

  1. OVERPRONATION, KNEE PAIN AND INJURIES. Overpronation, where the ankle rolls inwards while running, is often harmless, but it can also cause pain and injuries throughout the body's kinetic chain. The problem occurs when the overpronation of the ankle joint causes the lower leg to rotate inwards, which then places extra forces on the knee
  2. ants for pain, function, performance, and quality of life (QoL) in knee and hip osteoarthritis (OA). Methods: We searched 9 electronic databases (AMED, CENTRAL, CINAHL, EMBASE, MEDLINE.
  3. TREATMENT. - (advice given most often in literature for Runners Knee) The 3 S's - Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries. Stretching of the hamstring, quad, calf and IT Band with help to decrease pressure at the kneecap
  4. Combined hip and knee focused exercises: The hip and knee-focused exercises described above can be used in combination to ensure both groups of muscles are targeted. Alternatively, closed chain exercises can target the hip and knee muscles simultaneously, whilst also challenging the trunk/pelvis, ankle/foot and proprioceptive system (videos 6-7)
  5. By far the best stretch for runners. The Iiliotibial (IT) band is a trouble spot for many runners. This band can become very tight in runners creating anterior knee pain. By keeping this band loose, runners can prevent knee pain. Source: O'Fit website. Lateral Hip Strengt

3 Best Single Leg Hip Knee and Ankle Exercises for Runners

Instruction. Key movement. With your back straight, knees bent and feet on the floor, lift the knee on the same side as your sore hip towards your chest and place your hands behind the knee and draw it into your chest. Hold for 3 secs then return your feet to the floor. Side leg raise Knee out will ***temporarily worsen*** foot outuntil that whole leg de-rotates (pelvis, hip, knee, shin/ankle and foot reverts to more neutral alignment). If you find yourself struggling to maintain knee-out with the step exercise, you might benefit from a knee-out focus in running

Hip, Core, and Glute Resistance Band Workout | Band10 Best Exercises to Relieve Lower Back Pain – PenroseContrary to popular belief, exercise can be the best#3 Most Common Cause of Hip Pain - Rectus Femoris OriginRunners Stretches5 myths about strength training and endurance running - LaTrochanteric Bursitis - Knee & Sports - Orthobullets