This past Mobility & Corrective Class on how to beat knee pain was an eye opener for a lot of the students who showed up today. I had numerous students ask me for written hand-outs or videos of what we worked on.
So in an effort help you all out here is a recap of our morning together.
First, it is important to ask yourself some questions.
Does the knee joint do what it is supposed to do? When you are sitting on the floor with your leg straight, the knee should be able to hyper-extend a slight bit. If it isn't doing that, the joint is stuck under a slight bit of load that is compounded by your daily activities and exercise. It will only get tighter if you are not addressing the joint position.
The popletius muscle is responsible for the "screw home" mechanism of the femur to the tibia. Think of that muscle as locking and un-locking the knee. Many athletes hare an unlocked tibia which in effect leaves the tibia and femur in a slightly twisted position. This allows the knee joint to fall inward under load (like a squat), and keeps you from a heel-ball-toe striking pattern when walking or running.
Can the skin slide easily over the knee joint? If not, the skin and fascia in the area are tacked down, and this needs to be addressed to help improve mobility.
Check your overall posture. How you sit, stand and position your body throughout the day has a MAJOR impact on how your body responds to demand under an exercise load. When you are standing with good posture, do you know where your ankles, knees, hips and shoulders should be sitting. The knee is a often stuck between a rock and a hard place, so check what direction they are pointing once you get your feet straight underneath you. This will be you a better understanding of what other muscular imbalances you have present throughout your kinetic chain which are compounding pain.
In terms of a implementing a properly designed corrective exercise session, I follow this general protocol.
Today our sequence of Knee Mobilizations were:
First establish and practice good standing posture.
Then from a Good Standing Posture Position:
And there you have it! Questions? Please reach out.
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.
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