Here's what you need to know: Your knee pain probably isn't coming from your knee!
If you experience knee pain, it's likely that the issue lies elsewhere. Even in cases of traumatic knee injuries, such as ACL tears, research has uncovered risk factors that come from above and below the knee.
Risk Factors for KNEE PAIN
Collapsing Mechanics - Collapsing refers to the posture characterized by pronation at the foot (collapsed arch), internal rotation of the leg, and a drop of the opposite hip, as illustrated in the picture on the right. This phenomenon can occur during squatting, jumping, or running, and several movement limitations can contribute to it.
Limited Ankle Mobility - When the knee cannot move straight over the center of the foot due to insufficient ankle dorsiflexion (toes moving towards the nose), the leg may rotate in or out to compensate for this lack of mobility. Typically, pronation of the foot and internal rotation of the leg occur as compensations for limited ankle mobility, placing additional strain on the knee and leading to pain.
Core, Pelvic, Hip, and Foot Weakness - Weakness in various areas can contribute to collapsing mechanics. Commonly, weaknesses in the hips and pelvis impair the ability to control the hip and leg during squats or while absorbing shock from running or jumping. Proper alignment during these activities requires the coordinated strength of the core, pelvis, hips, and feet.
Quadriceps Weakness - Weak quadriceps are a risk factor for knee injuries, particularly in runners and field athletes, and can predict ACL injuries. Strong quadriceps are crucial for shock absorption during the landing phase of running and jumping.
Running Mechanics - Despite strengthening and mobilization efforts, reverting to the same movement or gait pattern during running is possible. Improving running mechanics can help decrease pain, reduce injury risk, and enhance performance.
Knee Pain from Osteoarthritis Can Improve As Well!
Although the physical changes caused by knee osteoarthritis can't be reversed, you can manage the pain and enhance your knee's function.
Quad Strength - Increasing quadriceps strength enhances your ability to absorb force during activities like running and jumping. The more force your muscles absorb, the less stress is placed on your joints.
Hip Mobilization and Strength - Limited hip mobility can lead to increased strain on the back and knees. Improving hip mobility can be transformative for those suffering from knee osteoarthritis.
Ankle Mobilization - Proper ankle mobility is essential for optimal running mechanics and correct alignment throughout the gait cycle. It also aids in shock absorption during the landing phase. Ankle mobility is often the culprit if knee pain hinders your squatting ability.
How to Identify What to Work On for Knee Pain
The best way to determine what you need to work on is to get evaluated by a movement professional. As mentioned, many causes of knee pain originate outside the knee. If standard knee pain exercises aren't providing relief, it's time to seek professional help.
While addressing issues directly at the knee, such as soft tissue tightness or joint mobility, is important, these are often linked to other contributing factors mentioned above.
This holistic approach applies to other injuries as well, such as those affecting the foot or ankle. For long-lasting results, it's essential to look beyond the immediate area of pain.
If you need help with your knee pain, give us a call or click the link below to set up a free consultation!
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