Knee injuries! What are they good for? Absolutely nothing!
The knee's play a crucial role in most athletic activities such as running and jumping.
They're arguably the most common sports related injuries, because of their location and complexity (1). Most knee injuries stem from poor running techniques where improper loading occurs, causing excess stress on surrounding ligaments and aggravation of certain tendons. It is not uncommon for knee pain to simply go away and eventually return if untreated after a few weeks or months.
Some of the most common causes of knee pain that we see in our practice are:
WHY DOES THIS MATTER?
The evidence regarding the causes of knee pain points to:
Quadricep Strength & Hip Mechanics!
Weak Quads (particularly in women) (2) and underactive hip stabilisers particularly the hip abductors and external rotators i.e the glute muscles (3) are serial culprits. Weakness in these muscles often lead to the "collapse" in the knee during running, squatting and jumping.
So, putting all this together, we can begin to understand that we need to do exercises that promote activation of the Hip abductors, external rotators and Quads!
4 tips and exercises to improve knee pain:
Knee injuries can be a very annoying, but they don't have to be. Address the causes early and you will prevent them from affecting your knee's long term. Should you have any questions, contact us today so we can help you live and exercise pain free.
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1. Hyde, T.E, Gengenbach, M.S (2007). Conservative Management of Sports Injuries, Second Edition. Massachusetts: Jones & Bartlett Publishers
2. N.A. Glass, J.C. Torner, L.A. Frey Law et al. The relationship between quadriceps muscle weakness and worsening of knee pain in the MOST cohort: a 5-year longitudinal study. Osteoarthritis Cartilage. 2013 Sep; 21(9): 1154–1159.
3.Powers CM. The influence of abnormal hip mechanics on knee injury: a biomechanical perspective. J Orthop Sports Phys Ther. 2010 Feb;40(2):42-51
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