A Plea For Your Knee
In our physical therapy clinics, we treat patients with knee pain on a daily basis. It has become more common to train younger clients with a history of knee injury and ongoing knee pain. Jane Brody’s recent *article in the New York Times has some excellent advice on the care and management of knee pain problems. I have some further suggestions and clarifications.
The mass portion of the Force = Mass x Acceleration formula needs to be at an appropriate level for your knees to stay healthy. Carrying extra body fat creates an environment that invites knee wear and tear. The common knee pulverizing mistake is to perform high impact exercise activities in an effort to lose fat. If you are twenty pounds overweight, do not run, stadium step, soccer, tennis, or pickleball. Start with strength training and low impact cardio. Lose the fat first, and even then, the lower impact activity will be healthier for your knees. From the overweight client limping into the clinic I get the “I need to move around to lose weight” protest. I am sorry, but fat loss is primarily a function of dietary alteration. Exercise has very little impact on body fat levels if you do not eat properly.
Train the Way You Wish to Play
A properly planned fitness program makes your knees more durable (fewer injuries) when you participate in your favorite recreational activity. The training must be tailored to your activity goals. If your goal is to play tennis, then you must perform three dimensional deceleration / acceleration activities as part of your training program. Yoga will not prepare your knees for tennis. If you want to water ski, then you must perform strength training for your back, hips, and knees. Distance running will not prepare your knees for water skiing. If hockey is your recreational past time, you need to be strong, well conditioned and competent in all planes of motion. Long duration recliner intervals will not prepare your knees for hockey.
If your hips do not move well, your knees will pay the price. In this age of all day sitting and minimal physical activity, hip function is at an all time low. Physical therapy patients with knee pain nearly always present with glaring restrictions in hip range of motion and strength. If your knees hurt, dedicate some training time to restoring hip rotation and hip extension movement. Learn how to perform some remedial gluteal activation drills. Learn a proper hip hinge, squat and a pain free lunge pattern.
Participation in a single inappropriate activity can produce a lifetime of knee trouble. That box jump workout of the day- maybe not. The warrior, electric shock, mud hole, death run–bad idea. Trampoline with the grandchildren–what were you thinking!
Be Proactive and Seek Treatment For Knee Pain
“Training through the pain” can take a graceful athlete and turn them into a lifelong speed limper. The presence of pain changes the way your brain controls movement. Left untreated, it can permanently alter neural signals and produce movement patterns that linger long after the pain has resolved. Live with enough cycles of inefficient movement and you develop early breakdown in the knee.
Michael O’Hara, PT, OCS, CSCS
*What I Wished I’d Known About My Knees, Jane Brody, New York Times. July 3, 2017
Read the NY Times article here: https://www.nytimes.com/2017/07/03/well/live/what-i-wish-id-known-about-my-knees.html?_r=0