Knee Pain and Athletic Performance
As athletes, we understand the crucial role our knees play in our sport. Whether it's running, golf, weight lifting, or other field sports, knee pain can and will prevent you from performing your best and may even sideline you from playing at all. To help safeguard your knee and continue participating in the sport you love, this blog explores knee mechanics, the most common diagnoses, the influence of the hip and foot on the knee joint, and the significance of having a well-defined plan in place.
Part 1: Knee Mechanics
The knee is called a hinge joint, composed of the femur and the tibia. The movement that occurs at the knee is flexion (bend) and extension (straighten). However, while performing these movements there is a rotational component. When your knee bends, the tibia (shin bone) needs to rotate inwards, and as we straighten, the tibia needs to rotate outward. (see video below.) When this process is compromised, the ability to bend or straighten the knee can be limited or painful.
The ability for the knee to have optimal strength and performance depends on the position, or posture, of the bones in the knee joint.
Although this is an extreme example, the image below shows a skeletal position that can lead to knee pain and injury.
When the knee exhibits poor mechanics, or the inability to move correctly, too much stress is placed on tissues around the joint which in turn leads to pain and/or injury.
Some common knee injuries/diagnoses we see in our clinic include:
ACL tear/strain
Arthritis
Patellofemoral pain syndrome
Tendinitis
In order to avoid injury and enjoy the sports and activities we love, it is really important to strengthen the knee using a comprehensive and purposefully designed program.
Part 2: Components of an effective knee strengthening program
When creating a strength program, there are countless exercises to choose from. However, when focusing on the knee joint specifically, the following 3 activities are most important to include:
Squats: Squatting is a movement that requires the knee to bend and extend in full range of motion under load (stress.) This helps strengthen the quads and works on creating a more hearty and durable knee joint. Performing single leg variations like lunges, split squats, or single leg box squats, are great places to start.
Hinges: A hinge or deadlift type activity is a hip dominant movement, however, when done correctly it works on the glutes and hamstrings which have a direct effect on knee performance and health. Strong hamstrings provide a counter balance to the quads and help reduce stress on the ACL and meniscus.
Plyometrics: There are two main types of plyometrics, 1. extensive (jump roping for ex) and 2. intensive (box jumps). In a rehabilitation program, it is important to start off with extensive plyos, such as skipping, hopping, and bounding, as these help the tendons and tissues around the knee handle force and stress that occurs when playing sports. These exercises typically involve lower-intensity movements performed over a longer period of time.
In summary, a well designed rehabilitation and strengthening program is the key to longevity in sports and life. Expert coaching is extremely important in order achieve the proper positioning of the knee joints. Proper positioning reduces stress on the knee and improves its ability to handle load. Once you are able to do these well, next comes the ability to change direction, jump, and accelerate/decelerate which are required for field sports.
Your knees are the foundation of your athletic journey.
Their health is vital to your success.
Building a strong foundation in joint position/posture, strength, endurance, and sport specific movements will minimize your risk of suffering from knee pain and allow you to continue to participate in the activities you love with confidence and enjoyment. Remember, prevention is the best medicine, and a proactive approach to knee health will keep you in the game for years to come.
**It is important to note that while this article is focused on understanding the knee specifically, knee mechanics are also highly reliant on how well the foot and hip function. If you are currently receiving rehab for your knee injury, and your PT is not addressing all areas of the body, especially the hip and foot, click here and schedule a discovery call so we can help get you on the road to feeling your best.
