We've all been told things along the way with varying degrees of truth... Whether you're at the office or at the gym, here are 5 of the most important things you need to know about your knees!
1. THE KNEE IS TOLD WHAT TO DO BY THE HIP AND ANKLE
The main function of the knee is to bend and straighten. It also has a tiny bit of rotation that locks out the knee joint, but that’s it. The main knee issues that happen are a result of dysfunction at the hip or ankle. By moving properly at the hip and ankle, your knee will naturally move properly.
2. EVER HEARD OF KNEE VALGUS?
Knee valgus gets talked about a ton. Probably too much. Controlling knee valgus (your knee falling into toward midline) is definitely important, but some level of knee valgus is normal. Often times people over compensate rolling onto the outside of their foot to keep their knees out, and that ends up just causing more stress on the IT band issues.
3. I’M WORRIED ABOUT KNEE ARTHRITIS!
This is a common one. So many people are worried about “bone on bone arthritis” and needing a new knee.New research shows that activity and movement help keep arthritis issues at bay. Even if an x-ray shows that you have bad arthritis, it doesn’t necessarily mean that the arthritis is causing your pain. By continuing proper exercise, you can keep the risk of needing a knee replacement down.
4. HOW DO I PREVENT MYSELF FROM TEARING MY ACL?
ACL tears are a very common injury for athletes. The sad thing is that many of them are non-contact injuries, which should be preventable. Another sad thing is that the re-tear rate after an ACL replacement is way too high. This is often times a result of not completing rehab. Proper hip, quad and hamstring strength with efficient movement patterns will greatly decrease your risk of tearing an ACL. Your knee should be tested in all situations before you return to sport to be sure it is strong enough to handle it.
5. SKIING AND RUNNING ARE BAD FOR YOUR KNEES...RIGHT?
Probably not- if done properly. The main issues that come with skiing and running are very preventable. Again, with proper training and proper movement patterns, your knees should be able to handle anything. There are many ways to decrease overloading the joint by making your muscles pick up the load of your activities.
At this point you're probably thinking, "well, what do I do about it?" Luckily, we can help! Stay tuned to your email for helpful tips to take care of your knee pain or check out our blog for more in depth information!