Mind Pump: Raw Fitness Truth
2117: Fix Your Knee Pain
Thu Jul 13 2023knee painjoint healthmobilitystrength exercises
Description
The episode discusses knee pain, its causes, and ways to address it through mobility and strength exercises for the ankle, hip, and knee. It emphasizes the importance of maintaining joint health and mobility, as well as the interconnectedness of ankle, hip, and knee movements. The chapter also highlights the risks associated with temporary pain relief methods and the need to address root issues. Additionally, it provides insights on the role of strength and mobility in overall movement education and the benefits of specific exercises for knee health.
Insights
Chronic knee pain is often caused by issues in the hip or ankle
Many people with chronic knee pain receive diagnoses like tendonitis or arthritis, but these conditions can often be addressed and potentially eliminated through addressing movement and weakness in other joints.
Temporary pain relief methods can lead to long-term joint issues
Cortisone shots may provide temporary relief but can worsen joint degeneration in the long term by suppressing inflammation and masking improper movement patterns.
Ankle and hip mobility are crucial for proper knee movement
Lack of mobility in the ankle can result in knee rotation under load, causing problems over time. Strengthening lateral and rotational movements prepares the body for real-life situations and reduces the risk of injury.
Consistent exercise is important for maintaining joint strength and function
Exercises for ankle, hip, and knee mobility and strength are essential for addressing knee pain and maintaining overall joint health.
Proper squatting technique is beneficial for knee health
Squatting done properly is one of the best knee-protecting movements. Barbell squats strengthen everything needed for a stable knee.
Mobility drills for ankles and hips should be practiced regularly
Regular practice of mobility drills for ankles and hips improves knee health and overall joint mobility.
Chapters
- Introduction
- Anatomy of the Knee
- Causes of Chronic Knee Pain
- Interconnected Movements and Risk Factors
- Maintaining Joint Health and Mobility
- Exercises for Knee Health
- Additional Exercises for Knee Health
- Importance of Mobility
Summary
Transcript
Introduction
00:02 - 06:23
- Knee pain is a common type of pain reported by many people.
- 25% of Americans report knee pain.
- Reported knee pain has gone up 65% in the last two decades.
- Knee pain is often chronic and not related to overuse.
- Joint pain in the knee is usually caused by issues in the hip and ankle.
- Strong muscles, such as hamstrings and quads, support the knee.
- The knee primarily flexes and extends, with ligaments keeping it stable.
Anatomy of the Knee
05:59 - 12:27
- The knee is a basic joint that primarily flexes and extends.
- Ligaments like the ACL, PCL, MCL, and LCL keep the knee stable and prevent excessive movement.
- The meniscus acts as a shock absorber to prevent excessive twisting of the knee.
- The kneecap glides over the femur and can be affected by misalignment or tracking issues.
Causes of Chronic Knee Pain
12:04 - 18:22
- Chronic knee problems often stem from issues in the hip or ankle.
- Many people with chronic knee pain receive diagnoses like tendonitis or arthritis, but these conditions can often be addressed and potentially eliminated through addressing movement and weakness in other joints.
- Knee pain is common but not normal; chronic pain indicates sub-optimal movement patterns that hinder the body's ability to heal and recover.
- Cortisone shots may provide temporary relief but can worsen joint degeneration in the long term by suppressing inflammation and masking improper movement patterns.
Interconnected Movements and Risk Factors
17:55 - 24:05
- Temporary pain relief can lead to long-term joint issues if the root issue is not addressed.
- Ankle, hip, and knee movements are interconnected during activities like squatting.
- Tight or weak ankles can cause compensatory movements in the feet during squats, leading to knee strain and potential injury.
- Lack of mobility in the ankle can result in knee rotation under load, causing problems over time.
- Surface type, such as astroturf with no give, can contribute to knee injuries during sports activities.
- Female athletes are at higher risk for ACL tears due to wider hips and increased reliance on ligaments for stability.
- Working on hip strength and stability can significantly reduce knee injuries in female athletes.
- Eliminating functional movement patterns like squatting is not a viable solution for long-term joint health.
- Using a cane or walker without proper consideration can accelerate decline in walking ability.
Maintaining Joint Health and Mobility
23:35 - 29:49
- Telling someone to stop doing a pattern they need for the rest of their life makes the condition worse in the long run.
- When older populations are told to use a cane or walker, their ability to walk declines because they stop practicing walking.
- Exercises are important for maintaining joint strength and function.
- Knee pain can often be successfully addressed through mobility and strength exercises for the ankle, hip, and knee.
- Ankle and hip mobility are often lacking in individuals with knee pain.
- As we age, our bodies prune off neural connections that aren't used, but these connections can be retrained through intentional programming of lateral and rotational movements.
- Strengthening lateral and rotational movements prepares the body for real-life situations and reduces the risk of injury.
- Our bodies have an amazing ability to learn and unlearn, so it's important to consistently use and challenge our joints.
Exercises for Knee Health
29:30 - 35:45
- Unlearning is important to keep us efficient and alive.
- Lack of use leads to loss of ability.
- To move through life pain-free, have higher fitness, mobility, and strength capability than daily demands.
- Ankle and hip strength and mobility are crucial for proper knee movement.
- Average person's pain is often due to lack of overall strength.
- Strength training alone may solve many issues, but mobility is also important in certain cases.
- Both strength and mobility are important for movement education.
- Squatting done properly is one of the best knee-protecting movements.
- Barbell squat strengthens everything needed for a stable knee.
Additional Exercises for Knee Health
35:28 - 41:23
- Barbell squats are effective in protecting the knee when done properly.
- Single leg exercises help identify and strengthen weaker sides of the body.
- A movement involving standing on a box, opening the hip, stepping up, and touching the toe is beneficial for knee, hip, and low back protection.
- Split stance exercises like lunges and Bulgarian split stance squats are helpful.
- Using a sled for pushing or dragging is valuable for knee protection.
- Mobility movements for ankle and hip should be done regularly to improve knee health.
Importance of Mobility
35:28 - 41:23
- Now mobility is about connecting to better ranges of motion, not just stretching.
- To improve ankle mobility, activate the tibialis, spread your toes, push into the floor, and fire all the muscles in that position.
- 90 90 is great for hip mobility. Lift your foot and knee, press them into the floor, pull your foot up behind you to activate different positions.
- For optimal results, practice mobility drills for ankles and hips every day or at least twice a day.
- Short foot exercise strengthens the muscles in the arch of your foot for better stability.
- Lateral tube walking activates muscles that abduct and can help build your butt.
- Prime Pro offers specific exercises for addressing mobility issues. Webinars and Ask Mind Pump are also helpful resources.
- Foam rolling provides initial pain relief but doesn't solve the root issue. Use it before mobility exercises to improve range of motion.