One of the most common complaints at the gym is definitely knee pain. I would say at least 60% of my clients come to me with this complaint on their very first session. The main culprit is their desk job. Over the years we have been confined to sitting in an office or a cubicle. This seated position puts our quads (thighs) in a lengthened position for hours at a time. Through out the day, this stretched out state causes the muscles to become weak and tight. When we take the average desk worker and ask them to move … these weakened/tight muscles tug on our joints which cause pain, incorrect movement patterns, and poor posture.
People who have chronic knee pain usually think they have arthritis, or weak joints. However, most just have muscle imbalances that can be fixed in the next couple weeks or months. With the right exercises and proper stretching you can alleviate the pain, which will allow you to get back in shape and start moving again.
MUSTS FOR KNEE PAIN!
DO: Get up from your desk job and move every 1 -2 hours. This increases circulation and allows tight muscle to contract and move.
DO: FOAM ROLL .. I know this is a foreign idea but it is the ONLY way to get rid of the deep tissue adhesions in your muscles! These “knots” in your muscle tissue are the cause of your pain! With out getting rid of these knots you are doomed to have surgery! Here are the 3 foam rolling exercises you should be preforming …
IT Band SMR
Lay on your side with the foam roller placed under your outer thigh, just below your hip joint. Your upper body should be raised on your forearm, using your other hand for stabilization. Slowly roll your outer thigh from knee to hip over the foam roller to locate the tender area. Once you have found it, keep the roller positioned under that spot, and roll a few more times until the tenderness has decreased. The repeat on the other leg.
Piriformis (Glutes)
While sitting on the foam roll, adjust the roll so it lies perpendicular to your body. Place your hands behind you and cross your right leg over your left knee. Turn hips slightly toward the right so the pressure is on your right Gluteus and roll your hip until the tender spot is found, then roll a few more times with desired pressure until tenderness subsides. Repeat on other side by crossing left leg over the right and lean toward the left hip (source).
Quads
Position body face down with Quads over Roller
- Maintain proper core control (Abs drawn in and Glutes engaged) to prevent lower back compensation.
- Roll from pelvic bone to knee, along outside of thigh.
- When a trigger point is found, stop rolling and focus on the tender spot until pain reduces by 75% (source).
Research has shown that women tend to have weaker hamstrings then men. To help further alleviate pain you must balance out the hamstrings. Things like leg curls and dead lifts are some of the best hamstring exercises around. IF you have chronic knee pain then you must do these 3 foam rolling exercises 5-7 times per week for about 2-4 weeks to rid yourself of the lesions in your muscles. If you have further questions about this feel free to write in!!!!
Adria Ali
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