Understand Knee Pain the biomechanical causes
Biomechanical causes of knee pain are probablyone of the most commonly cited running injuries, any way would be to have anterioror front knee pain, pain behind the knee cap pain around the knee cap area. Essentially,if you think of the knee as a hinge or modified hinge joint that allows you to rotate through.It has to be stable in both that position and that position. It is a tension compressionmatrix, so, the soft tissue holding it and pulling it against itself in all the differentdirections. It's translating force that is created in the hip and in the foot, ok, soas the foot rolls in and out it moves the tibia as the hip moves in and out it movesthe femur. So, if your foot's rolling in
and your femur is rolling out you get a twistgoing on at the knee or vice versa. So, they have to happen in synchronisation with eachother the rolling in and out. If they don't you get the kneecap running up and down outof its grove. Or you get excess load medial knee pain through there. Also things likeweak muscles on the inside of your knee will mean that the kneecap doesn't run smoothlyso you start to get knee pain like that. But, essentially, from a foot point of view ifyou pronate too late into the step it rolls your tibia in while your femur's trying toroll your out. So you end up getting twists and compressions and rotations there. If ithappens too quickly you can get strains down
the illotibial band and into the outside ofthe knee. If you have a blockage in the function of your big toe, for instance, you can't bendforward so some people might hyper extend the knee or bend it too far backwards so itdepends on how you're put together as to where your pain will go.
Knee Exercises for Pain Free Leg Workouts NO MORE PAIN
What's up guysé Jeff Cavaliere, AthleanX . Today I'm going to show you how to never skipleg day ever again because your knees are hurting you. This is a very common thing. I know full well myself that bad knees couldreally interfere with your leg training unless you have a game plan. Unless you have a couplebig points of understanding here, and I'm going to try to get them across right now. First of all, what could be going on in yourkneesé Remember, it's a very common thing that everybody deals with in some way or another.One: you could have an ACL tear, or you could
have torn your ACL in the past and had itrepaired, or maybe you never had it repaired. That's going to have an implication on yourleg training. Two: you could have arthritis. Especially the older you get, the more likelyyou're going to get arthritis that comes up, especially in the knee. Third thing: you couldhave a meniscus problem. If you tore your meniscus at some point, ifit's not repaired and it's causing you problems, it causes big problems with training in yourlegs. Finally: you could have patellar tendonitis, which is one of the things I deal with ina very significant way because my feet are so damn flat there's a lot of causes for it,or whatever it is; if you have it you know
what it feels like. That knife stabbing feeling in your kneesevery time you try to step underneath the squat bar. So, what is the big issue thatyou need to understand to be able to start training around these painsé You can do it.You have to think quot;What is the position of you shinéquot; This is my leg bone here belowmy knee. What is the position of your shin during theleg exercises that you're doingé What I want to do is show you what happens to the shinduring the different leg exercises so you could get a better understanding of whichones might be better for you.
The second thing you want to consider is:what is the depth of flexioné How much flexion are you gettingé If my leg straight, whenI go down to a squat, am I stopping at 90é Am I going all the way downé What is the depthof the exercise you're doingé That, too, could have an implication dependingon what is wrong with your knee. So, let's start looking at a couple of the exercises.First off, we have a common exercise that does tend to cause knee pain in people thathave it. It's the lunge, but there's two ways you coulddo. There's a lot of ways you could do a lunge, but there's two sagittal plane ways that youcould do the lunge. You could either do them
forward as I'm demonstrating here for you,or you could do them backwards, as I'm demonstrating here for you. Now, the movement is the same in terms ofwhat happens in you quads and your glutes. You get a little bit more loading on yourglutes when you step forward. However, if you look at the movement itself what is theposition of the shiné The shin on the forward lunge is really far forward. It's angling a lot further forward from verticalthan it is here, when I show you on a reverse lunge. On the reverse lunge I'm taking a lotof the stress away from the front of the knee,
or the kneecap, especially if I had that patellartendonitis, or patella femoral syndrome. What is the knee depthé The knee depth is actually pretty fixed. It'sfixed, especially on the reverse lunge because when that back knee comes really close ortouches the floor I'm done with the movement. So, if you're somebody that has arthritis,or somebody that has meniscus problems, we know that the depth â€“ a lot of flexion ofthe knees â€“ is going to cause a problem. Especially with meniscus tears. You're goingto get a lot of pain and discomfort when you go to really deep flexion of the knee. So,this is a great exercise for you because of