Hey Mia here,
It's Friday, which means rehab day for me. Hips and shoulders, let's go!
Speaking of rehab, knee pain has been coming up a lot, so I want to address that a bit.
When it comes to knee pain, there could be several things that are potentially wrong:
- Patellar Tendoitis: acute (short term) inflammation of the patellar tendon, which is formed from the quadriceps tendon. Usually feel pain below the knee after an intense exercise/movement activity.
- Patellar Tendonosis: when we ignore the tendoitis and now the tissue is chronically inflamed and begins degrading over time and you feel this pain all the time or right before exercise. It's more above the knee now.
- Patellar Mistracking: Personally, I get misinformation on the cause of this one, but the consensus is a muscular imbalance between the vastus medialis oblique (VMO) and vastus lateralis, pulling the knee out of alignment.
Ok, so what does that mean? Really nothing, because if we go into it then you'll only focus on that one symptom and not address what's really causing that pain, which almost always comes back to the hips. If the hips cannot stabilize themselves due to weakness, then your knees and your low back will pick up the slack and that is just no fun.
So these are your steps:
1. If a movement is causing you pain, avoid them for a while. It's ok to take a break, I promise. Besides, the next step will keep you plenty active.
2. Fire up those glutes. Train them everyday with bodyweight exercises. Yes, I said everyday. The glutes can handle it. They are the most powerful muscle in the body and who doesn't want a nice round booty?
Glute Bridges/Hip Thrusts - Work your way up to 100 reps with a 2-3 second hold. Hell, do more if you can.
Side Lying Clam - Work your way up to 30 reps of each of the variations in the video.
Bird Dog - You can get up to 100 here also, making sure to squeeze the glutes at the top. This gives a good workout to your abs as well.
3. Make sure to warm up properly. Limited range of motion can also cause more stress on the knee joint. Try out these movements for your hips and ankles and start becoming aware of where your knees are. They should always be aligned with your 2nd and 3rd toe.
Greatest Stretch Ever
Back Hamstrings Flow
4. Stretch and Foam Roll. These key areas you need to begin addressing if you are experiencing pain or tightness.
Half Kneeling Hip Extension Part 1 & Part 2
Alright so this was super long, but hopefully helpful. If you have any specific questions, please let me know. I would love to help you out.
For now, enjoy your weekend and try some of these movements out.
Dedicated To Your Success,
Strong 4 Pole, Founder/Owner