Extreme Fitness Brighton

Extreme Fitness Brighton

November 18th, 2012 at 2:21 pm

Fixing Knee Pain

 

 

Fixing Knee Pain

 

Knee pain is one of the most prevalent causes of training discomfort with those who train and for good reason- the knees are one of the most active joint in the body and also one of the more complicated.  The cause of knee pain can be varied but can be boiled down to a few major.

  1. Poor Movement patterns- this can be poor technique from incorrect coaching or performing exercises such as the lunge when too fatigued to maintain correct posture.
  2. Faulty motor patterns- sometimes the body will try to initiate certain movements with the wrong muscles- incorrect sequential firing- a good example of this is the adductors attempting to produce the motion of hip extension (such as rising from the squat) instead of the glutes and hamstrings. This can cause problems as the adductors can produce hip extension but also obviously as their name suggests produce hip adduction. This during motions such as the squat can cause the knees to bow inwards piling on the pressure through the wrong area of the knee and can produce patella tracking problems (how the patella- the kneecap glides during motion)
  3. Lack of muscular control and support from the superior and inferior chain of muscles. A joint is only as strong as the muscles not only at that joint but the muscles above and below it- this is particularly true of the knee. If the hip muscles cannot effectively stabilize the hip during motion then this lack of control will relate as stress through into the knee. The same is true of the ankle and foot- an unstable muscular network here will relate that stress directly though into the joints above it.
  4. Lack of Flexibility and mobility in the joints of the hip, ankle and foot. Conversely if the hip or ankle are not mobile enough to deal with changes in motion and direction then again this will cause undue stress through the knee joint
  5. Lack of muscular support at the knee.  The knee itself must have adequate stabilization at the joint from the major supporting muscle – the VMO the Vastus Medialis. Without a strong VMO the knee will be inherently unstable and patella tracking problems will again arise.

 

So these are the main issues that effect most people when experiencing knee pain so how can you fix them? Take a look at the video below where I go though some of my favorite fixes – I tend to do all the VMO work and Hip work about once a week working on control of motion.

Don’t forget to join me on twitter @samuelpont and also download my full range of training apps available for the app store and android market! Click Here!

 

If below video will not play go to youtube video by clicking here

 

 

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