Knee pain is one of those commonly injured areas that most people just “deal with”. But exercise selection and proper recovery techniques can help.
Like many of the “aches and pains” experienced today, they can be relieved and managed by simply:
1.) Stretching/Mobilizing the areas of the body that are overactive/tight
2.) Activating/Strengthening the areas of the body that are underactive/weak
If you have knee pain, it is typically not because you “have a bad knee”. Instead, look to the joints and muscles that surround your knee. Remember, knee pain is the symptom, not the cause.
Check your ankle mobility:
Your ankle is designed to be mobile. Lack of motion could be caused from:
- Overuse (running long distances, playing multiple sports, etc.)
- Injury (ankle sprains, fractures, displacements etc.)
A simple test you can try to see if your ankle mobility may be a culprit for knee pain is to take a staggered lunge position as shown with your front toe 4 inches away from the wall. Keeping the front foot flat, touch your knee to the wall in front of you. If you are unable to do this, your ankles could use some more mobility.
To improve your ankle mobility, try the following sequence:
1. Calves - watch video
377. 3-Legged Dog - watch video
280. Heel-to-Toes - watch video
Check your hip mobility:
Just like your ankle, your hip needs to be mobile in sport and life. Poor hip mobility in part discussed in last months newsletter, can often lead to the overuse of the muscles in the front of the legs, the quads. These big and commonly overused muscles can add to knee pain by pulling on the knee joint, throwing it off its track.
Try this sequence to open your hips, and stretch/release your quads.
4. Quads- watch video
14. Rear Foot Elevated Quad/Hip Stretch - watch video
285. Cook Hip Lift - watch video
Strengthen your backside
At this point, forget the squats and lunges and focus on building your backside (glutes and hamstrings). By strengthening these areas, not only are you countering the overactive muscles by strengthening the underactive ones, you are also actively stretching the overused muscles at the same time. Check out:
263. Bodyweight Glute Bridge - watch video
443. Supine Bridge Knee Single Leg Lift - watch video
269. Dumbbell Romanian Dead Lift - watch video
The combination of stretching the overused and tight areas while strengthening the weaker and underused areas is the best way to manage joint pain. Consistency is key. Order your program today and have a Peerless coach design it for you.