How To Fix Knee Problems - Remedies For Soreness
Tendonitis & Stiffness
am sure that many of you have knee problems such as soreness, tendonitis
or just general stiffness. I was working with an athlete recently
and none of his former coaches or trainers knew how to 'fix' his
knee problems. Mind you, this was an athlete that has access to
top of the line athletic trainers and recovery/recuperation methods.
Ice and rest were tried after the season but lo and behold as soon
as his strength and conditioning program resumed, in rushed that
annoying knee pain.
If you remember back a few issues, you will remember
that I outline how the body is just a stack of joints, alternating
in mobility and stability. If mobility is lacking in a joint such
as the ankle or the hip, guess which joint is going to pay the price?
That's right; the knee joint will pick up the slack by becoming
more mobile. The only thing is that the knee is a hinge joint and
it is not supposed to be that mobile. The knee is simply a reactor
of the joints above and below it. All the ice and rest in the world
will not make your knees better. Believe me, as someone that had
suffered from severe tendonitis in the past, I know.
Every time I would start to play basketball more intensely
and frequently, my knees would be so bad that I would often have
to stop the car on the way back from my games to get out and stand
up for a few minutes. From years of bodybuilding, my hips had become
'bound' or too immobile due to a lot of muscle and way too much
training in the sagittal plane (front to back). The main question
then is how did I fix this problem and how can you fix your knee
problems if you are unlucky enough to have them. Below is a list
of the things you can do and I guarantee you will have your knees
back in a few months:
- Deep static stretching of the hip flexors, adductors (muscles
the draw the leg in), hip rotators, gluteus muscles, hamstrings
and more of the hip rotators.
- Unloaded squats before every workout. Grab an exercise band,
attach it to a high point and grab the handles. Work those joints
through a full range of motion repeatedly.
- Leg swings to the front and back and side to side.
- Lateral movements for the lower body such as the lateral reaching
lunge or lateral squats.
- Ankle mobility exercises such as leg swings, leg drives into
the wall and front to back leg reaches.
- Before the workout, split squat lunges, lateral lunges and transverse
lunges with no weight.
- Single leg work such as single leg squats, anterior reaches
and skating lunges.
The interesting thing is that much of this list will
help alleviate back pain. On a side note, I will be done with that
book soon and hope to report back on quite a few more rehabilitation
modalities for that back that has been troubling you. I can watch
anyone perform a squatting exercise and look at their hips and ankles
and tell you where they are hurting. If the hips aren't mobile enough,
the low back and knees will buckle during the exercise. If the body
can't handle something, it will limit the range of motion. If the
angle between your shin and foot doesn't get smaller, then you are
looking at ankle mobility issues.
The interesting thing about athletes, in particular
basketball players, is that these high top shoes and ankle braces,
which are meant to protect the ankles, are in fact reducing ankle
mobility. Guess where the lack of mobility goes? You got it (the
knee). But, when looking at treatment, all the sports medicine doctors
want to go in and scope the knee, but again, they need this surgery
repeatedly throughout their careers. "If there is a leak on
the roof, don't try to fix the problem by patching the ceiling."