Knee Muscle Imbalance Correction: The Practical Program to Fix Imbalances and Prevent Injury

Understand, correct, and conquer the pain: Take full control of your knee health.

• Course Intro — Welcome to the Course 1:37
• Chapter 1 — Understanding Knee Joint Anatomy and Muscle Imbalance 8:29

In this module, we move into the practical phase, learning how to examine and correct muscle imbalances on your own[cite: 5]. We will focus on the Thomas Test—a simple yet highly effective way to identify tightness and decreased flexibility in your front hip muscles and hip flexors, specifically the rectus femoris[cite: 5]. You will learn how to accurately perform the test, analyze your results, implement the precise corrective exercise—the Quadriceps Active Stretch—and retest to track your success[cite: 5]. This module provides you with a complete protocol covering testing, analysis, correction, and retesting for optimal results[cite: 5].

• Lesson 1 — The Thomas Test: Assessing Front Hip Tightness 2:09
• Lesson 2 — Quadriceps Active Stretch: The Main Corrective Exercise 1:10
• Lesson 3 — Standing Quadriceps Active Stretch: Advanced Exercise 1 1:45
• Lesson 4 — Hamstring and Gluteus Activation: Advanced Exercise 2 1:25

In this module, we will focus on the iliotibial band (ITB) and explore how to diagnose tightness along it using the Ober Test[cite: 10]. You will learn the exact step-by-step testing protocol performed in a side-lying position, ensuring proper alignment of the shoulder and hip with the knee and hip placed in a 90-90 position[cite: 10]. We will cover how to accurately interpret the results on both sides of the body—if the tested leg fails to fully descend to the bed level, the test is considered positive, indicating a tight ITB that requires the targeted corrective exercises demonstrated throughout this module[cite: 10].

• Lesson 1 — The Ober Test: Assessing ITB Tightness 0:50
• Lesson 2 — The Main ITB Corrective Exercise: PRI Technique for Inner Thigh and Hamstring Activation 1:25
• Lesson 3 — Self-Myofascial Release (SMR): Advanced Exercise 1 for the ITB 2:31
• Lesson 4 — Standing Ramp Squats: Advanced Exercise 2 for the ITB 1:35

Welcome to the final concluding module of the course with Shirly Rosenfeld, P.T.[cite: 15] In this module, we will summarize the key milestones you have achieved—from exploring knee joint anatomy and understanding common muscle imbalances, to assessing those variations and acquiring practical corrective exercise skills[cite: 15]. We will review critical safety guidelines and medical disclaimers to ensure your continued safe practice at home, and guide you on how to leave a rating, access the suggestion form in the course resources, and take your next steps toward lifelong joint health and overall well-being[cite: 15].

• Conclusion Module — Final Words, Safety Guidelines, and Your Next Steps 2:54