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GOT KNEE PAIN? By: Seth Winstead
By: Seth Winstead, BS, RT(T) Kinesiology & Sports Model: Devin Aalund
GOT KNEE PAIN?
You’re not alone. According to the Centers for Disease Control and Prevention, 30% of the adult population (> 18 years old) reports some type of joint pain on an annual basis. 66% of those cases are knee related.
There are many reasons why knee pain can creep up on you. However, without getting into Q-angles and gait assessment, there are several things you should know about knee-care that just might save you a trip to the Dr.’s office, AND keep you in the gym or on the field.
Assuming that there is no acute mechanism of injury, such as a sprain where there is damage to cartilage and/or the cruciate or collateral ligaments, knee pain is typically a result of poor biomechanics. The bottom line is: any joint that endures a repetitive motion contrary to its design will result in pain or trauma of chronic nature.
The following are several suggestions to ‘prehab’ your knees and minimize the risk of chronic injury: You’re not alone. According to the Centers for Disease Control and Prevention, 30% of the adult population (> 18 years old) reports some type of joint pain on an annual basis. 66% of those cases are knee related.
There are many reasons why knee pain can creep up on you. However, without getting into Q-angles and gait assessment, there are several things you should know about knee-care that just might save you a trip to the Dr.’s office, AND keep you in the gym or on the field.
Assuming that there is no acute mechanism of injury, such as a sprain where there is damage to cartilage and/or the cruciate or collateral ligaments, knee pain is typically a result of poor biomechanics. The bottom line is: any joint that endures a repetitive motion contrary to its design will result in pain or trauma of chronic nature.
The following are several suggestions to ‘prehab’ your knees and minimize the risk of chronic injury:
Strengthen the Vastus Medialis Oblique (VMO): By nature of our anatomy, the patella (kneecap) has a tendency to be bullied around by larger muscle groups pulling it laterally, or to the outside of the knee. Strengthening the VMO or ‘teardrop’ muscle supports patellafemoral mechanics by drawing the patella more medially. This muscle, however, can be stubborn to isolate. To promote activation, simply place a block or weight under the heel and engage in squats or lunges. This unloads the gastroc and soleus muscles, calling upon the VMO for added stability of the knee.
IT Band/Lateral Quad Flexibility: The IT Band is a thick band of fibrous tissue that runs from the hip down the lateral portion of the thigh, crossing the knee joint and attaching on the lateral aspect of the tibia. In conjunction
with the vastus lateralus, this structure provides lateral stability to the knee. Pain can develop in the knee from overuse and/or tightness. In addition, the patella is vulnerable to being pulled laterally, compromising patellafemoral mechanics. When this occurs, use a foam roll to release tension and restore proper motion to the knee. Lying on your side with feet together, roll back and forth on top of the foam roll between the hip and knee. If this is painful, you can reduce the pressure by placing the foot of the top leg on the ground for support.
Hamstring Flexibility: The hamstring group is comprised of 3 muscles: Biceps Femoris, Semitendinosis, and Semimembranosus. From the origin (Ischial Tuberosity or ‘sit bones’), these muscles cross each side of the knee joint line with 1 insertion points located on the fibular head and
medial aspect of the tibia. If this group becomes tight, the force pulls the tibia posteriorly, causing friction as the patella articulates with the femur. As a result, the cartilage on the posterior surface of the patella deteriorates over time; a condition known as chondromalacia. Bursitis can also develop; a painful, inflammatory condition of the bursae (synovial fluid-filled sacs located at the top and bottom of the patella). To prevent this from occurring, you gotta stretch those ‘hammys’! The best way to do this is:
2Lie down on your back, and use a belt, rope, or towel to pull the leg up straight and stretch the hamstrings. For each leg, alternate doing 3 x 60 second holds.
From a standing position, DO NOT rely on touching your toes for this type of hamstring flexibility training, as this puts the lumbar spine and discs at risk of injury.
3Roll ‘em out! Sitting on top of a foam roll, shift back and forth to release the hamstrings. For deeper pressure, cross one leg over the other to isolate one leg at a time.