🏃♀️Knee Pain with Running???🏃♀️
Knees are the primary location of pain for runners. While there are many reasons this can occur, a mechanical deficit of the knee coming forward to the toes at landing is a common cause. Just as with squatting, lunging, performing step ups, etc, we want the knee to stay behind the toes to prevent excessive pressures/stress going through the front of the knee.
The next question is, why would a runner do this? Are the weak? Or are their mechanics simply off. 🦵💪
For this client, it was a bit of both. She did have weakness is her glute med (hip abductor) bilaterally but had good strength in her glute max, quads, and calves bilaterally. Therefor, her program consisted of both strengthening and movement retraining.
1. Isolated Hip Abductor activation - hold for 1' prior to running or working out.
2. Standing fire hydrant for functional glute activation - hold 30" prior to running or working out.
3. Loading practice - practice landing on left leg without knee coming forward to toes.
4. 3-way lunge balance - more loading practice in addition to strengthening.
5. Triple extension - practicing landing and exploding in proper sequence and posture.
#3planes #running #kneepain #runninganalysis #movementanalysis #mobilelab