Why Does My Knee Hurt?
If you have knee pain, you are not alone. Knee pain affects one out of every four adults in the U.S., and it is the number one musculoskeletal issue that leads people to see a doctor.
Knee pain can be the result of an injury or a medical condition such as arthritis or obesity. But in most cases, knee pain is the result of poor movement patterns.
In most cases, knee pain is the result of poor movement patterns.
Your knee joint functions like a hinge, connecting your shin bone and your thigh bone. And like a hinge, your knee opens and closes in one direction. When you experience knee pain, it is often a sign that the joint is experiencing torque from forces above or below it.
Take walking, for example. When you walk, your knee straightens as your foot pushes off the ground, and then bends as your hip pulls your leg forward. If either your ankle or hip lacks mobility, your knee will compensate and move in ways it was not intended, adding pressure to the joint and causing pain.
In other words, knee pain is often a symptom of immobility in the ankles or the hips. If your ankles or hips are not able to move properly, neither will your knees.
Knee pain is often a symptom of immobility in the ankles or the hips.
Mobility is achieved through stability. To help your knees move more efficiently, you have to strengthen your ankles and hips.
Here are three simple exercises you can do at home to develop stability above and below your knees.
Ankle Stack
A strong foot acts as a tripod, making three points of contact with the ground: the big toe joint, the little toe joint, and the heel. Practicing proper ankle alignment will increase your ankle stability.
Attach a resistance band to a chair or table leg. Step your foot into the loop and create tension.
Resisting the band, actively push your foot into the ground until you feel all three points of contact equally. Your ankle should be stacked, not collapsed to one side. (Practicing in a mirror can be a helpful visual cue.)
Hold this stacked position for five seconds and then relax.
Repeat ten to fifteen times on both feet.
Big Toe Mobility
Your big toe is the kickstand for your foot. It creates a stable point of contact with the ground, helping you balance and walk. An important part of ankle mobility is being able to move your big toe independently from your other toes.
Sitting in a chair, press your small toes into the ground while trying to lift your big toe. Hold for five seconds and then relax.
Next, loop a resistance band around your big toe and try pressing it into the ground while resisting with the band. Your big toe should lay down flat, not curl. Again, hold for five seconds and then relax.
Alternate lifting and pressing the big toe on each foot for ten to fifteen rounds.
Hip Extension
Your glutes stabilize your pelvis and aid in hip extension, which allows you to walk. The bridge exercise trains your glutes to perform this movement.
Lie on your back with your knees bent and your feet flat on the ground. Stabilize your pelvis by tightening your stomach muscles.
Squeezing your buttocks, push through your feet to lift your hips off the floor until they are in line with your knees and shoulders.
Hold for five seconds and then slowly lower your hips, keeping your glutes and abs engaged until your back reaches the ground.
Repeat ten to fifteen times.
Practice these exercises three to five times a week to begin building a strong foundation in your ankles and hips. To progress this practice, focus on maintaining your ankle stack through all of the exercises. With improved stability, your ankles and hips will move more efficiently and reduce the torque to your knees.
