Beat Your Knee Pain with Mobility & Corrective Exercise

Beat Your Knee Pain with Mobility & Corrective Exercise

 

This week the Mobility and Corrective Exercise class at CrossFit 5885 (Saturday January 23rd, 2016 10:00 am - 11:00 am) will focus on addressing fascial restrictions, muscle and joint alignment issues in the tissues surrounding and affecting the KNEE.

Aside from an acute injury or trauma, the majority of knee pain problems develop over the course of a prolonged period of time.  

I believe that knee pain is a very mistreated problem plaguing athletes of all ages.   The knee is just one of the load bearing joints in the body.  It's been my experience that all too often, by the time knee pain and associated problems like swelling or cartilage wear and tear kick in, an athlete has been going through compensated movements for a very long time.

As I like to say, the knee is stuck between a rock and a hard place.  In order for the knee to be free of pain and effectively load and move correctly, it must have balance in all the other load bearing joints below AND above it. The knee relies of muscular balance in all the muscles that act on and affect the joint, in addition to functional and balanced ankle, hip and shoulder joints as well!

As a Corrective Exercise Specialist, I believe the primary cause of most chronic knee pain issues are directly related to misalignment in the joints that cause repetitive micro-trauma.  Any joint be it human or mechanical, performs best when it is in proper alignment.  Your knee will absolutely experience wear and tear if the muscles and supporting joints are out of balance and misaligned.  

 

It is vitally important that individuals of all ages and abilities exercise do both cardiovascular and weight bearing exercises through mechanically sound and full range of motions to keep their bodies healthy and strong.  This is especially important as we age, because weight-bearing exercise helps to maintain bone and exercise mass, along with joint strength and stability among other important benefits.

 

The reality is that most people have postural imbalances that go undetected for long periods of time, and compensation movements become the norm.  Not only do I see it all the time, but knee alignment is my own personal Achilles heel.  The issue is a bit tricky because healthy and pain-free knees require:

  • mobile and fully functional joints above and below it
  • a strong, stable and properly aligned knee joint
  • a strong posterior chain
  • proper joint kinematics throughout physical movement (especially under speed and load)

 

This means that pain-free knees have as much to do with working shoulder, hip and ankle mobility, practice full range of motion squatting, develop a strong posterior chain and purpose to work on correcting your motor patterns so you are not further strengthening muscle and joint compensations/dysfunctions.

So, we're going to do something about it this weekend.  Join me for Knee Mobility and Corrective Exercise.  

Equipment:  

This Saturday we will do 3 simple mobilizations, 2 stretches and 5 corrective exercises.  We'll be using:

  • double lacrosse ball taped together (like a peanut)
  • single lacrosse ball
  • yoga block
  • yoga strap  
  • yoga mat 

 

If you own any of those pieces of equipment, please bring them along to class.  I will have the set of 3 lacrosse balls available for purchase ($10 for all), and yoga straps ($5).

Remember, addressing your muscle and joint balance and function is important for all human beings, not just CrossFit  or recreational athletes.  The activities you do the most (sitting, working at a computer with your head forward and using a mouse or texting) creates your day-to day posture habits and function.  Repetitive stress of these daily postures DEMANDS that muscle and joint imbalances be corrected BEFORE you take that posture into repetitive strength building movements that require excellent body position and human kinematics.

Come and undo the damage from faulty form/bad technique and poor/incorrect posture and learn how to do some basic maintenance and repair work on your beautiful self.  I hope you can make it!

This class is open to both CrossFit 5885 members and the public.

To attend, simply purchase a 10 class punch pass (come on in early, and we can help you before class starts).  Punch passes include CrossFit WODs, CrossFit Swimming, Spin class, Barbell Club, Yoga for Athletes AND the Mobility and Corrective Exercise class.

Questions?  Please contact Deb.  Hope to see you there!


Stock Photo Credit: Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   

You can follow Deb on Facebook, Twitter, and LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.