Knees. We all have
them. Some are in better condition than others. There are a multitude of
reasons why knees hurt. ACL injury, meniscus tear or strain, ITBS, bursitis, or
something else. The point is you are either in pain or you want to not be in
pain. Therefore, you are researching what you can do to protect your knees or
help them feel better.
This is an
incredible joint with an unbelievable range and amount of motion. Such a burden
to be
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anatomy_of_the_human_leg_and/
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This complex joint
is a hinge joint. It only moves along one plane. Looking at the anatomy of the
leg, one can easily see and understand how the muscles of the upper and lower
leg attach around the knee. Taking a quick look at the image to the left, you
can get a clear picture of how the muscles and tendons are connected around
this joint.
Both in front and
behind the knee, there are several muscle sections that do overlap the joint.
This is a structural feature that imbues the knee with its great lateral
strength and flexibility. Conversely, the this joint is also left unprotected
to the sides and, after a specific range, to the front. The knee is vulnerable
to hyperextension. Many runners, martial artists, and football kickers have
experienced the embarrassing and painful event of over-extending one’s knee.
Like a minor sprain, hyperextensions are easily recovered from with a little
time, ice packs, and ibuprofen.
There are several
more injuries that are far more damaging and have far more extensive recovery
protocols. The therapies for each of the types of injuries and recovery times
are better suited for chapters in medical books than articles. What we will do
instead is go over how to keep your knees healthy and strong thereby preventing
injuries. Prevention being preferable to recovery.
So long as you and
your doctor are both clear on what you are doing, there should be no issue with
these exercises. This is not a good time, for us middle-age athlete/weekend
warriors, to follow our old coaches’ mantras. We are no longer in position to
“play through the pain.” This can be catastrophic, my man. Catastrophic. This
is easily more debilitating injuries, early onset of degenerative diseases, or
both. According to specialists, knee injuries and surgeries are increasing.
That includes repair for over-use and under-use of our knees. So, talk with
your doctor and work with said medical professional in putting together your
knee care plan. Using this piece will give you a starting point.
Warmup
The beginning is
always the best place to start. For exercising the beginning is a warmup. Using
a stationary bicycle is a solid choice. If you are coming back from an injury or
from a physician’s care, follow your doctor’s recommendation. As a general guide,
using the bicycle is a safe choice as it will engage all the musculature that
supports your knees. The pumping action is also going to cycle synovial fluid,
the lubricant that keeps joints slick and moist, through joints at am increased
rate. Incidentally, the practice of tai chi chuan is also known to increase the
pumping action through the legs, hips, and spine. In this way, the ancient art
of tai chi has been proven to reverse joint and related tissue damage.
Form
One of the major
contributors to knee injuries in training that I have seen is alignment.
Whether you are doing one of the numerous variations of lunges, doing squats,
deadlifts, any keg exercise or movement the alignment of your leg joints is
paramount. Even without weight doing lunges on one leg when the joints are
misaligned can end in severe knee pain.
I mention lunges
as several physical therapists use lunges as part of the rehabilitation process
after surgery or severe injury. Common mistakes on the side lunge include:
·
Knee
past toes
·
Knee
direction not aligning with your foot direction
·
Going
too fast through the lunge before establishing solid form
These mistakes on
the side lunge are a sure way to injure your knees. Pay close attention to:
·
Starting
with your feet at shoulder width
·
Stepping
with one leg to the side
·
Lowering
your body to the desired depth
·
Keeping
your hip joint aligned over your ankle
These guidelines
and pointers apply to all variations of the lunge. Proper technique in the
squat will also fully strengthen and support all the muscles and tendons
surrounding the knees. You can read about the squat here.
Machines have come
a long way in the decades since they were first introduced into the world of
weight training. For combating imbalance between the quadriceps and hamstrings
the leg extension and leg curl machines are fantastic. These two machines come with
instructions and are easily used. The one caveat that must be mentioned here is
joint and cam alignment.
There is a pivot
point on the machine, that is the cam. That cam must be as closely aligned to
your knee joint as possible. If this alignment is not kept, over time, there
will be an increase in the amount of damage from imbalance in your knees.
Finishing out the
balance equation involves the calves. These muscles are among the most
frequently used in our body. We use them to balance, stand, and walk. This
makes training the calves harder to train. There is an upshot to training the
calves. Stretching and training calves can be done on any stair step.
Stretches
The stretches here
are common and, I will wager, that you already know what they are. You just
need to put foot to butt and do the stretches.
As above, where we
discussed muscular balance regarding strength, balance in flexibility is no
less important.
Quad Stretch – Stand
on one foot, reach back, take hold of the other foot, pull up and back, press
against the pull with your thigh gently and you should feel the stretch
Hamstring – feet together
with your legs straight (NOTE:
Do Not lock your knees, rather keep your knees slightly flexed), bend at the
hips, reach for your toes, allow gravity to do most of the work
Hamstring – put your
heel up on an elevated support, keep your knee slightly flexed, bend at the hip
Calves – stand with
the balls of your feet on the edge of a step or a tall block of wood, lower
your heels far enough to feel stretching in your calves
For each of the
stretches lean into the stretch and hold it for 10 to 15 seconds. Stretch each
muscle or muscle group for three sets of 10 to 15 seconds.
Pain
Anyone who has a
history with physical movement and exercise knows that exercise will hurt.
Whether it hurts that moment or the next day, exercise is going cause
discomfort. What I mean by pain is that sense of something being very not-right.
That sensation screaming, “Motrin of any military size is NOT going to cut it
this time, pal.” That kind of pain tells us we need to go back to square one …
back to the doctor.
You know what your
body feels like when it is broken or injured. Listen to that sensation. Our
knees support our weight. We need them for all we do. One day, carrying a
grandchild up the stairs is going to be of paramount importance. Do not trash
that.
Stay strong.
Train smart.
