Shadowing Practice: Why Your Knee Hurts (And What To Do About It!) - Learn English Speaking with Video
Elige un modo de práctica
Cada modo abre una sala de práctica a pantalla completa.
187 oraciones
Si las oraciones son demasiado cortas o largas, haz clic en Editar para ajustarlas.
1
In this video, I'm going to tell you why your knee hurts and what you should do about it.
2
There are timestamps for each diagnosis so you can jump exactly to what you're looking for if you'd like.
3
There are also timestamps toward the end of the video where
4
I explain why knee pain happens in the first place and the general strategies I recommend for rehab.
5
And as a heads up, we have videos that are 15 to 30 minutes long about most of the diagnoses I'm going to talk about,
6
so please check those videos out if you want more in -depth information.
7
Let's start with the front of the knee by discussing patellofemoral pain, also known as runner's knee.
8
Patello refers to your patella or kneecap, while femoral refers to your femur or thighbone.
9
The patellofemoral joint is where these two bones meet.
10
Therefore, patellofemoral pain is just a fancy way of saying that your knee hurts.
11
It's usually non -traumatic in nature, with diffuse pain gradually presenting behind or around the patella with squatting,
12
jumping, running, or going up and down stairs.
13
Symptoms may also be present with kneeling or prolonged periods of sitting, which has been labeled the movie theater sign.
14
Imaging is not usually recommended.
15
Rehab, consisting of exercise and education, is the focus of treatment.
16
While joint noise is associated with patellofemoral pain and may be unpleasant or undesirable, it is not an indication that exercise is dangerous or harmful.
17
Knee osteoarthritis is typically described as a degenerative joint disease associated with wear and tear of the cartilage within the knee joint.
18
However, it should be thought of as a systemic condition as other factors influence symptoms and the progression of the disease, such as genetics and metabolic health.
19
Plus, many of the structural changes seen on imaging
20
that are associated with knee osteoarthritis are often found in people with no symptoms.
21
Aside from pain that can present almost anywhere in the knee, common signs and symptoms include stiffness, swelling, reduced range of motion, and muscle weakness.
22
Imaging is actually not required for the initial diagnosis, and non -operative management is considered the first line of treatment.
23
Some options include education about prognosis and self -management strategies, aerobic and strengthening exercise, and weight loss.
24
Depending on the severity of symptoms, these interventions may significantly delay or completely eliminate the need for surgery.
25
Moving up, the quadriceps tendon attaches the muscles of the thigh, known as the quadriceps, to the top of the patella.
26
Pain that is localized to this area is referred to as quadriceps tendinopathy.
27
The term tendinopathy just means that there is persistent pain and a loss of function related to loading of the affected tendon,
28
such as with jumping, squatting, kicking, et cetera.
29
Tendinopathies usually occur as a result of relative overload or overuse.
30
Think doing too much too soon.
31
Tendinitis, used to indicate an inflammatory process, is not the preferred diagnostic term
32
because acute inflammation is not believed to be the primary driver of the condition
33
and may reflect the normal response to tendon loading and adaptation.
34
Plus, people often associate inflammation with the need for ice, anti -inflammatory medication, and a complete rest,
35
which are not the primary treatment strategies recommended.
36
Tendinosis, used to indicate a degenerative process, is also not the most appropriate terminology,
37
as abnormalities on imaging can be found in people without symptoms and are not always predictive of future issues.
38
Patellar tendinopathy, also frequently called jumper's knee, is similar except pain is localized just below the patella
39
because the patellar tendon attaches from the bottom of the patella to the tibial tuberosity of the tibia or shin bone.
40
Patellar tendinopathy is much more common than quadriceps tendinopathy.
41
Imaging is not required for either diagnosis and the primary treatment strategies involve education and exercise.
42
Oshkud's Slaughter disease is characterized by localized pain and swelling at the tibial tuberosity where the patellar tendon attaches.
43
It is also painful to the touch.
44
It is aggravated with exercises and activities that load the knee, which is why it's most prevalent in adolescent athletes,
45
particularly those who specialize in a single sport.
46
Infrapatellar fat pad syndrome, also known as Hoffa syndrome, refers to irritation or inflammation of the fat pad that sits behind the patellar tendon.
47
Pain and swelling can occur along either side of the tendon.
48
Causes can include surgery, a direct blow or fall to the area, a hyperextension injury, or activities that repetitively stress the structure.
49
Symptoms may be felt with standing, walking, or activities that involve repetitive extension of the knee.
50
Non -operatively, the primary treatment strategy is to try to offload the affected area to allow inflammation and symptoms to resolve.
51
Let's start moving outward by discussing the medial meniscus toward the inside of the knee
52
and the lateral meniscus toward the outside of the knee.
53
Pain is typically described as being felt along the joint line.
54
If you bend your knee, this is the space between the tibia and femur as you move away from either side of the patellar tendon.
55
However, pain can also be present in the back of the knee.
56
Traumatic injuries may need to be managed surgically in some cases, but degenerative meniscus tears, which are a natural feature of aging,
57
should be treated non -operatively as real surgery has proven to be no more effective than placebo surgery.
58
On the outer portion of the knee, the iliotibial band, commonly referred to as the IT band, is named for its attachments to the ilium, or pelvis, and tibia.
59
It is the lateral thickening of the fasciolata, which is the deep fascia that envelops the thigh like a sausage casing.
60
The expansive nature of the IT band allows it to contribute to stability of the hip and knee,
61
as well as store and release energy to make walking and running more economically efficient.
62
Despite popular belief, IT band related pain is not a friction syndrome due to tightness of the IT band that requires vigorous rolling or stretching.
63
Although the exact mechanism isn't fully understood, it's thought that an error in workload, such as a large spike in running mileage or intensity,
64
is a primary contributing factor.
65
On the inner portion of the knee is the pesanserine.
66
The pesanserine, which means goose's foot in Latin, is where the tendons of the sartorius, gracilis, and semitendinosus muscles come together on the tibia.
67
Pesanserine bursitis refers to inflammation of the bursa that sits underneath these tendons.
68
A bursa is a small fluid -filled sac that helps reduce friction between structures.
69
Tendinopathy of these tendons can also occur.
70
Let's move on to the ligaments of the knee.
71
Ligaments which attach from bone to bone provide passive stability to the knee joint.
72
A sprain is an injury to one of these ligaments such as the medial collateral ligament,
73
lateral collateral ligament, anterior cruciate ligament, and posterior cruciate ligament.
74
The medial collateral ligament or MCL is located on the inner part of the knee and consists of superficial and deep layers.
75
The superficial portion is a long flat band
76
while the deep portion is a continuation of the joint capsule with connections to the medial meniscus.
77
Both have attachments on the femur and tibia.
78
The MCL primarily acts to stabilize the knee against valgus and rotational forces.
79
The most common mechanism of injury is a direct blow to the outside of the thigh
80
or leg while the foot is planted producing a valgus movement.
81
An example is a player getting tackled in football.
82
An injury can also occur when a valgus stress is coupled with tibial external rotation, such as during skiing or sports involving cutting and pivoting.
83
In severe cases, other knee structures can be injured as well, including the medial meniscus, lateral meniscus,
84
posterior cruciate ligament, and most commonly the anterior cruciate ligament.
85
Regardless of the severity of the injury, an isolated MCL injury can often be treated non -operatively due to its high intrinsic healing potential.
86
The lateral collateral ligament or LCL is the analogous structure on the outer part of the knee.
87
Like the MCL, the LCL helps to stabilize the knee against rotational forces.
88
However, its primary function is to resist various forces and it is less commonly injured.
89
An injury to the LCL may occur from a direct blow to the inside of the knee
90
while the foot is planted or from a non -contact mechanism during sport.
91
The severity of the injury, the stability of the knee, and the involvement of other structures will influence whether or not surgery is needed.
92
The anterior cruciate ligament, or ACL, and its lesser known counterpart, the posterior cruciate ligament or PCL,
93
are located within the knee and therefore cannot be palpated.
94
Whether a suspected injury occurs while playing sport or during a motor vehicle accident, imaging is typically necessary.
95
Newer research has demonstrated that surgery is not always required, but it's dependent on a variety of factors such as your goals and the stability of your knee.
96
Regardless, rehabilitation is always recommended, including before and after surgery.
97
Let's move on to the back of the knee.
98
A Baker's cyst is an accumulation of fluid that may be associated with swelling, pain, stiffness, and a sensation of tightness or fullness.
99
For those experiencing symptoms, it is often secondary to an underlying issue such as knee osteoarthritis.
100
Treatment can vary from doing nothing at all, to exercise and pain medication, to draining of the fluid and a steroid injection.
101
Next is the popliteus.
102
The popliteus is a small deep muscle located on the back of the knee
103
that contributes to stability of this region
104
and is often described as the key to the knee for its role in unlocking
105
or flexing the knee from a fully extended position.
106
An isolated injury to the popliteus is rare, but if a strain or tendinopathy is suspected,
107
modification of aggravating activities and a structured exercise program are recommended.
108
The last diagnosis I'll touch on is distal hamstring tendinopathy.
109
The hamstrings are the muscles on the back of the thigh
110
that play a significant role in flexion or bending of the knee, and their tendons can be felt along either side of the knee. Although rare,
111
localized discomfort of these tendons with flexion -based exercises or movements should be managed similarly to the other tendinopathies previously discussed.
112
What about other diagnoses that I didn't mention?
113
Well, here are three things to consider.
114
One, I can't cover every possible diagnosis.
115
For example, I didn't discuss fractures or other injuries that may require immediate medical attention.
116
Two, a specific diagnosis or imaging finding doesn't always dictate management or rehabilitation.
117
Two people may technically have the same diagnosis or imaging finding, but they might have significantly different symptoms,
118
severity of symptoms, aggravating factors, functional capabilities, goals, lifestyles, etc. Oftentimes,
119
the person dictates the rehabilitation process more than the diagnosis itself.
120
Three, some diagnoses aren't always as useful as previously believed.
121
For instance, a common concern for individuals with knee pain is chondromalacia patella.
122
Chondro refers to cartilage, while malacia means softening.
123
Therefore, chondromalacia patella refers to a softening or breakdown of the cartilage on the backside of the patella.
124
However, a paper by van der Heiden et al in 2016 found
125
no difference in composition of the patellofemoral cartilage between patients with patellofemoral pain and healthy control subjects.
126
Some researchers and clinicians have actually suggested that we stop using the terminology.
127
This information is important to know because sometimes a diagnosis or imaging finding can cause people to become fearful of certain movements,
128
exercises, or activities.
129
An example of this would be someone with knee osteoarthritis who stops exercising completely
130
because they've read or heard that exercise wears out the joint faster.
131
In reality, tolerable exercise is recommended for the knee and the overall health of the person.
132
X -rays and MRIs have their place, but there are times when they can create unnecessary worry and lead to further medical tests or treatments that are unwarranted.
133
It's also important for me to briefly point out that not all knee pain is related to the knee.
134
Sometimes hip and low back issues can masquerade as knee pain.
135
For example, a person with hip osteoarthritis may experience pain down the front of their thigh or in their knee.
136
Now that I've reviewed the various diagnoses, you might be wondering why you developed knee pain in the first place.
137
In the case of a traumatic injury like a sudden ACL tear during sport, the ligament is unable to withstand the forces experienced in that moment.
138
For non -traumatic cases, a simplified framework for why most injuries occur is that the volume,
139
frequency, and intensity of loading over the course of days,
140
weeks, or months exceeds your current capacity or your ability to recover and adapt appropriately.
141
If you're an active individual, such as a regular runner, it might come down to doing too much too soon.
142
For instance, if you normally run half marathons, but suddenly increase your total running mileage in preparation for a marathon that you want to do next month,
143
that spike in training load may exceed your current capacity.
144
As a result, perhaps you developed patellofemoral pain.
145
But this process of doing too much too soon can also occur in less active individuals.
146
For example, you might have decided to try a couch to 5k running program, or maybe you just went on a vacation that required a lot more walking and stairs than you're used to.
147
As I said though, this is a simplified framework
148
and it's not always easy or possible to identify the exact cause of your symptoms.
149
Plus, pain is complex and multifactorial.
150
More than just physical load must be considered.
151
Sleep, stress, nutrition, alcohol intake,
152
medication usage, and anything else that influences your overall health and well -being can also influence the onset and persistence of symptoms.
153
As I alluded to in the knee osteoarthritis section, there's been increasing research into how chronic,
154
systemic, low -grade inflammation can impact different musculoskeletal diagnoses and symptoms.
155
In some ways, this could be thought of as a good thing
156
because it gives you more options for trying to address whatever issue you're dealing with.
157
Before I outline my recommendations for rehab, I want you to keep these four things in mind.
158
One, unfortunately, there's not always a quick fix.
159
Rehab often takes significant time and effort.
160
Two, there's usually nothing inherently wrong with you, meaning the shape of your feet or your knees or the way
161
that you walk or whatever it may be probably isn't the reason for your symptoms.
162
Rehab shouldn't make you feel bad about yourself or overly self -conscious about a part of your body.
163
Three, if it sounds overly complicated?
164
It probably is.
165
Contrary to popular opinion, worrying about how your patella tracks
166
or trying to isolate the activation of certain muscles like the VMO is unnecessary.
167
Four, you rarely need anything fancy or expensive for recovery.
168
The basics that I'm going to list work well.
169
To avoid making this video any longer than it needs to be, here's a quick general blueprint for rehab.
170
One, modify aggravating factors, whether that's related to the gym, recreational and sporting pursuits, or day -to -day tasks.
171
Some discomfort is usually acceptable during rehab, but if you're consistently pushing into unbearable pain and experiencing flare -ups,
172
you probably need to temporarily scale back whatever it is that's giving you problems.
173
Think of it as taking one step back so you can eventually take two steps forward.
174
However, if you're a person who has restricted yourself from all exercise and activities for fear of worsening your condition, you might just need to give yourself permission to move.
175
Two, identify if there's anything you can do that would positively influence your overall health.
176
My advice would be to reach for the lowest hanging fruit, start small, and write down your intentions so you can reflect on your progress each week.
177
Three, implement targeted exercises to address any deficits in power,
178
strength, range of motion, etc. Exercise can also be used to improve your tolerance to specific activities such as walking,
179
stair climbing, running, or playing sports.
180
If you do incorporate an exercise routine, be sure to include exercises for your quads and hamstrings.
181
Feel free to train your glutes, calves, and other muscles as well, just don't exclude the muscles that actually cross your knee joint.
182
Four, use feel -good treatments as needed such as tape and massage, but you'll probably get the most benefit from the things that challenge you.
183
Before wrapping up, I want to remind you that we have full -length videos dedicated to most of these diagnoses, so check those out if you're looking for more in -depth information.
184
Thank you so much for watching.
185
If you enjoyed the video, please hit that like button, subscribe, turn on notifications, and leave any comments down below.
186
If you're looking for a rehab or performance program, or you're interested in working with us one -on -one, visit our website at e3rehab .com.
187
Peace.
Descargar app
Todo lo que necesitas para hablar con fluidez
Pronunciación con IAEvalúa cada oración
Práctica de IPADomina cada sonido
VocabularioConstruye tu banco de palabras
Juego de vocabularioAprende mientras juegas
✨ Recomendar Video
B21
202 oraciones
5 Exercises to Improve Bone Density Even If You Have Arthritis
Daily ConversationWorking Adults
C11
380 oraciones
A man hiked in the woods. Every brain cell got cooked.
Daily ConversationUniversity StudentsWorking Adults
C15
188 oraciones
Fix your Trousers Fitting Issues | Body Specific Adjustments (Part 1)
Daily ConversationWorking Adults
C12
95 oraciones
DOPAMINE NATION by Anna Lembke | Core Message
Daily ConversationWorking Adults
B23
56 oraciones
Why Is My Butt So Itchy
Daily ConversationWorking Adults
C13
174 oraciones
How to Become A Glute Dominant Runner
Daily ConversationWorking Adults
B22
177 oraciones
Why Do You Have Pain Here When You Run
Daily ConversationUniversity StudentsWorking Adults
B11
62 oraciones
Inside Your Knee When You Suffer an Injury
Daily ConversationWorking Adults
C13
43 oraciones
This Fixed My Anterior Pelvic Tilt More Than Stretching
Daily ConversationWorking Adults
C12
499 oraciones
I’m 47 and I’ve finally given up on my dreams.
Daily ConversationWorking Adults
B21
27 oraciones
Sports Injuries: Risk Factors
Daily ConversationWorking Adults
B237 oraciones
Cyberchondria: The good and bad of symptom searches
Daily ConversationWorking Adults
Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel C1 se basa en el vídeo “Why Your Knee Hurts”. Las palabras que más se repiten: knee, pain, exercise, symptoms, ligament. Este vídeo tiene 187 frases y 2856 palabras para practicar shadowing. La parte hablada dura 18:20. El hablante habla a un ritmo natural de unas 156 palabras por minuto, cercano a una conversación cotidiana. Solo el 73 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es exigente.
Vocabulario clave de este vídeo
Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| symptom sustantivo | /ˈsɪm(p)təm/ | síntoma |
| ligament sustantivo | /ˈlɪɡəmənt/ | ligamento |
| tendon sustantivo | /ˈtɛn.dən/ | tendón |
| rehab sustantivo | /ˈɹiːhæb/ | rehabilitación |
| meniscus sustantivo | /məˈnɪs.kəs/ | menisco |
| osteoarthritis sustantivo | artrosis | |
| inflammation sustantivo | /ɪnfləˈmeɪ̯ʃən/ | inflamación |
| medial adjetivo | /ˈmiː.di.əl/ | medio, medial |
| thigh sustantivo | /θaɪ/ | muslo, muslamen |
| lateral adjetivo | /ˈlætəɹəl/ | lateral |
| cartilage sustantivo | /ˈkɑɹ.təl.ɪd͡ʒ/ | cartílago, cartilágine |
| localize verbo | /ˈloʊkəlaɪz/ | localizar |
| quadriceps sustantivo | /ˈkwɑːd.ɹəˌsɛps/ | cuádriceps |
| swell verbo | /swɛl/ | hincharse, inflarse |
| collateral sustantivo | /kəˈlætəɹəl/ | prenda, aval |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| go up verbo | subir |
| point out verbo | señalar, apuntar |
| wear out verbo | desgastar, ajar |
| wrap up verbo | envolver, arrebujar |
| write down verbo | apuntar, anotar |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- Let's move on to the ligaments of the knee.
- Let's move on to the back of the knee.
- What about other diagnoses that I didn't mention?
- One, I can't cover every possible diagnosis.
- The basics that I'm going to list work well.
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| “Used to” used to + verbo — un hábito o estado pasado que ya no es cierto | used to indicate |
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | has been labeled · is not usually recommended · is associated |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | has been labeled · has proven · has demonstrated |
| Oraciones de relativo who / which + oración — información extra sobre una persona o cosa | sitting, which has · knee, which is · those who specialize |
Pronunciación a tener en cuenta
El hablante usa 26 contracciones y formas reducidas, como you're, I'm, didn't. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: thigh /θaɪ/, underneath /ˌʌndɚˈniθ/
- Los sonidos de “sh” y “zh”: cruciate /ˈkɹuː.ʃi.ət/, inflammation /ɪnfləˈmeɪ̯ʃən/, rehabilitation /ˌɹiː.əˌbɪl.ɪˈteɪ.ʃən/, flexion /ˈflɛk.ʃən/, rotational /ɹoʊˈteɪʃənəl/
- Palabras largas — cuida el acento: inflammation /ɪnfləˈmeɪ̯ʃən/, collateral /kəˈlætəɹəl/, severity /səˈvɛɹ.ə.ti/, degenerative /dɪˈdʒɛn(ə)ɹətɪv/, posterior /poʊˈstɪɹ.i.ɚ/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: swell /swɛl/, squat /skwɑt/, stabilize /ˈsteɪ.bəˌlaɪz/, spike /spaɪk/
- /v/ — no es /b/: los dientes tocan el labio inferior: severity /səˈvɛɹ.ə.ti/, aggravate /ˈæɡ.ɹə.veɪ̯t/, degenerative /dɪˈdʒɛn(ə)ɹətɪv/, passive /ˈpæs.ɪv/
- /z/ — sonora, no /s/: localize /ˈloʊkəlaɪz/, stabilize /ˈsteɪ.bəˌlaɪz/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
- Grábate y compara con el original, prestando atención a palabras como symptom, ligament, tendon.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.