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KNEE PAIN
Everything you need to know about Knee Injuries.
How to identify which one you have
And how to fix the issue.
Everything you need to know about Knee Injuries.
How to identify which one you have
And how to fix the issue.
PATELLOFEMORAL PAIN (PFJ)
What is it?
pain caused by irritation between the knee cap and femur (thigh bone)
Pain when:
Going UP/DOWN stairs
Prolonged Sitting
Kneeling
Squatting.
Where is the pain?
Front of knee, typically behind the knee cap or either side of it.
What is it?
pain caused by irritation between the knee cap and femur (thigh bone)
Pain when:
Going UP/DOWN stairs
Prolonged Sitting
Kneeling
Squatting.
Where is the pain?
Front of knee, typically behind the knee cap or either side of it.
Rehab:
- Wall sit (prevents irritation of up/down rubbing of patella) 12 x max holds
- Split Squat isometrics 3x 2 minute holds
- Small Range Banded Leg Press (VMO Strength)
- Wall sit (prevents irritation of up/down rubbing of patella) 12 x max holds
- Split Squat isometrics 3x 2 minute holds
- Small Range Banded Leg Press (VMO Strength)
Irritation of the PFJ commonly occurs from your knee cap tracking poorly against your thigh bone.
Your thigh bone is more shallow on the lateral side of the knee cap,
as a result strengthening your inner quad (VMO), improves the path your knee cap tracks in.
Your thigh bone is more shallow on the lateral side of the knee cap,
as a result strengthening your inner quad (VMO), improves the path your knee cap tracks in.
PATELLOFEMORAL PAIN (TENDON)
This is far less common of a presentation, and typically only seen in high level jumping athletes.
Common Pain presentations:
- Local pain below knee cap
- Pain when hopping, higher hops, increase pain.
- Isometrics improve pain symptoms.
This is far less common of a presentation, and typically only seen in high level jumping athletes.
Common Pain presentations:
- Local pain below knee cap
- Pain when hopping, higher hops, increase pain.
- Isometrics improve pain symptoms.
Exercises to help load tendon without PAIN:
- Spanish Squats 8x max holds in position below
- Isometric split squats (+/- dumbells in hand) 3x 2mins (can take breaks)
- 45 degree board isometric holds 3 x 2 mins (can take breaks if needed)
- Spanish Squats 8x max holds in position below
- Isometric split squats (+/- dumbells in hand) 3x 2mins (can take breaks)
- 45 degree board isometric holds 3 x 2 mins (can take breaks if needed)
Why are isometrics (holding in 1 position) so good for tendon strength?
1. Compression of tendon causes pain (iso's avoid these)
2. Loading without lots of overall body fatigue
1. Compression of tendon causes pain (iso's avoid these)
2. Loading without lots of overall body fatigue
Tendons will NOT get better with rest, and need to gradually be loaded.
Above exercises should be PAIN FREE.
If they aren't reduce the time set, the above is just a guideline.
Above exercises should be PAIN FREE.
If they aren't reduce the time set, the above is just a guideline.
LIGAMENT / MENISCAL TEARS
You have Medial Ligaments (MCL) , & Lateral Ligaments (LCL) and Meniscus structures.
Common pain / symptoms:
- Instability
- Twisting of Knee (typically with planted foot)
- Meniscus will have popping/locking/ clicking
- Direct blow to KNEE.
You have Medial Ligaments (MCL) , & Lateral Ligaments (LCL) and Meniscus structures.
Common pain / symptoms:
- Instability
- Twisting of Knee (typically with planted foot)
- Meniscus will have popping/locking/ clicking
- Direct blow to KNEE.
I will be going into far more detail in future when it comes to rehabing these.
But general guidelines:
- Restore full ROM
- Wall sits (Iso) 12 x 5 second holds.
- Knee sliders (end stage rehab)
- Swisse ball hamstring curl 3x 12 late stage rehab.
But general guidelines:
- Restore full ROM
- Wall sits (Iso) 12 x 5 second holds.
- Knee sliders (end stage rehab)
- Swisse ball hamstring curl 3x 12 late stage rehab.
The aim is to restore range, quad / hamstring strength + STABILITY.
The exercises should be timed depending on injury severity, however the principles above remain consistent.
The exercises should be timed depending on injury severity, however the principles above remain consistent.
ITB Syndrome
The outside of your thigh has a thick band of fascia called the Iliotibial Band.
A lot of people foam roll this structure, but it has no contractile tissue, so doing this achieves nothing.
Common symptoms:
- Outer knee pain
- Tight outer quads / hamstrings
The outside of your thigh has a thick band of fascia called the Iliotibial Band.
A lot of people foam roll this structure, but it has no contractile tissue, so doing this achieves nothing.
Common symptoms:
- Outer knee pain
- Tight outer quads / hamstrings
To release this you can do the following:
- Get massage / foam roll outer quads & hamstrings
- Dry needling of TFL (a muscle that sits above the ITB
- Improve Glute Strength
Having poor glute external rotation & Abduction can put greater load through the ITB.
- Get massage / foam roll outer quads & hamstrings
- Dry needling of TFL (a muscle that sits above the ITB
- Improve Glute Strength
Having poor glute external rotation & Abduction can put greater load through the ITB.
Above are some common knee pain presentations.
You see why you can't just prescribe squats for every single knee pain presentation.
PFJ patients will become worse with full depth squats
Patella tendon pain will have no change with squats
You see why you can't just prescribe squats for every single knee pain presentation.
PFJ patients will become worse with full depth squats
Patella tendon pain will have no change with squats
Don't listen to fitness experts who put blanket fixes on injury or pain presentations.
This is a snapshot of how to rehab these conditions, and gives you tools.
DM me for specific queries related to your knee pain.
Happy to help you all become PAIN FREE.
This is a snapshot of how to rehab these conditions, and gives you tools.
DM me for specific queries related to your knee pain.
Happy to help you all become PAIN FREE.
