When it comes to overuse injuries of the knee, it is really easy to see them all as unique injuries that are completely unrelated to each other. Some of the most common examples include Chondromalacia/Patellofemoral Syndrome (PFS), Patellar Tendonitis, ITB irritation, Pes anserine pain, and Quad/Hamstring strains. While each has a different name, they all cause pain in and around the knee. They also all result from mechanical problems. This could be mobility loss, decreased strength, or even coordination/muscle imbalances. Whatever the restriction, the injuries that happen are a result of the body compensating and ultimately working in a way it isn’t designed to. Eventually, it will result in something breaking down under the strain produced by that compensation. The only difference is what structure broke down under the strain first.
Let’s Take A Closer Look:
Your turn! Let’s See How Your Motion Stacks Up:
- Hip Extension: Lying flat on your stomach, keep your hips flat, tighten your glutes and lift your leg up straight without using your back or shifting/rolling onto the other leg.
2) Knee Extension: Sitting with your legs out in front of you, push the back of your knee into the floor and lift your heel up.
3a) Ankle Dorsiflexion: With your foot flat on the floor and your heel down, move your knee over your toes.
3b) Toe Extension: With the ball of your foot flat on the floor, bring your foot over your toes.
As we start talking about the different kinds of injuries in more depth, keep the restrictions you found in mind. Every knee course works to remove strain from the knee by restoring balance to the joints above and below it. Not only does this approach help the knee heal, it also fixes the mechanical problems and prevents them from sneaking back on you.