Maintain Happy Knees
21.06.2022
Written by Molly Roper
It’s one of the most common complaints we hear in the gym - ‘I can’t do lunges, they hurt my knees!’ So if you’ve said this or something similar, we hear you and you are not alone! But it’s important to know - you don’t have to just avoid lunges forever. Also, it’s not just inevitable that our knees get sore as we get older! There are a few key areas you can address that might help to reduce your pain and get you moving the way you want to. Whether that’s lunging, squatting, jumping, hiking, riding or running, you CAN do all of these things (no matter how old you are!)
Reading on will help you understand what could be causing your knee pain and learn some tips to help improve it. If you want more than just reading - come and join our ‘Happy Knees’ class to get the practical side!
Another important note: this information is designed to help those with knee ‘niggles’. If you’re experiencing any more serious acute or long term injuries, such as ligament damage etc. you should consult a doctor or physio to get the appropriate diagnosis and treatment.
So, where do we start with knee pain? We actually look at the joints above and below the knee - your hips and your ankles! If you’re restricted or a little unstable in either of these joints, it can affect the way your knees move and feel. The knee joint is relatively simple in its plane of motion - it basically bends and extends your leg. But think about the range of motion of your hips and ankles - it’s almost a full circle! We want to get all of these joints doing their jobs well - and working together - to help us move without pain.
So here are some common issues at these joints and how to address them…
Ankle Mobility: if your ankles are tight and restricted, it’s going to affect the forward movement of your knees. Improving the range of motion, as well as making sure to even things out if one side is more restricted than the other, can help your knees move more freely.
Recommended exercises: Foam Rolling Calves, Knee to Wall Stretch, Calf Stretch off a step.
Ankle Stability: Can you stand on one leg, with your eyes closed, and maintain your balance? What about standing on one leg and doing a heel raise? This is particularly important for runners and athletes. If you’re not strong and stable in the ankle when landing and pushing off one foot, this can cause you some problems and result in tightness and knee pain.
Recommended exercises: Heel Raises (progressing to Single Leg Heel Raises), Balancing on one leg (in bare feet!)
Hip Mobility: Just like our ankles, we want to have a good range of motion in our hips. Unfortunately many of us spend a lot of time sitting, with our hips in a flexed position, and not enough time moving them through their full range. So including exercises in your training that actively EXTEND the hips (think glute bridge/hip thrust position) is very beneficial.
Recommended exercises: Foam Rolling (or spikey ball if you’re ok with a bit of extra pain!) the ‘TFL’ muscle in your front hip pocket area, and your glutes. Kneeling Hip Flexor/Quads Stretch.
Hip Stability: Issues can also arise if the hips are not quite strong and stable enough to keep good alignment when we’re doing any movement, even simply walking! A particularly important muscle that keeps our hips in check is the Gluteus Medius muscle, and there are many different ways to activate and strengthen this muscle, here’s just a few:
Recommended exercises: Side-lying Clam Shells, Side Plank, Banded Crab Walks (band around the ankles or feet)
We’ve only just skimmed the surface here, but dedicating just 10-20 minutes at the start or end of a workout with these simple exercises could help you on your way to happier, healthier knees.
There’s plenty more to learn and practice, so join us for our Happy Knees Program on Wednesdays at 5.30pm. If you’re already a Group Fitness member, this class is included! Book here.
