Dr. Chris Ramsey (physical therapist, triathlete, and coach) fields questions from our readers to provide insight on a range of topics including injury rehab and prevention, training, and racing.

 

Written by Dr. Chris Ramsey    Sunday, 04 October 2009 11:38    PDF Print E-mail
Knee Pain Might Need You to Focus Attention Elsewhere


Reddit!

Del.icio.us!

Facebook!

Twitter!

StumbleUpon!

MySpace!

Dear Dr. Chris: I've been experiencing knee pain (mostly with running) for several years now.  I have seen multiple physical therapists, massage therapists, orthopedic surgeons, and while the treatments seem to help for a short period of time, they never seem to make it go away.  Recently, I think I've landed on part of the issue, though.  I feel like my hips aren't very strong, and after starting some exercises at the gym for them, my knee really seems to be getting better.  Do you think there may be some connection?  I'd really like to have this pain go away!  - Dan,  Connecticut

Hi Dan - you are absolutely correct in that there is a connection between the hips and the knees!  And you are in really good company with knee issues, as cycling and running are often associated with knee pain.Below is a basic example of such an exercise.

  • Lift one foot off the floor (slight bend in the leg you're standing on)
  • Do this by lifting your hip towards your armpit to "shorten" your leg
  • Maintain this position throughout the exercise
  • Lift the "up" leg out to the side
  • Keep this leg turned in (knees "glancing" at each other)
  • Pause for 1sec out to the side
  • Slowly lower back to the start but keep the foot up in the air
  • Try to keep your balance and avoid touching the foot to the ground
  • "Good Technique" means:
  • Don't let the "up" foot turn out
  • Don't lean to the side


References:
1. Cosca DD, Navazio F. Common problems in endurance athletes. Am Fam Physician. Jul 15 2007;76(2):237-244.
2. Taunton JE, Ryan MB, Clement DB, McKenzie DC, Lloyd-Smith DR, Zumbo BD. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. April 1, 2002 2002;36(2):95-101.
3. Murray IR, Murray SA, MacKenzie K, Coleman S, Cullen M. How evidence based is the management of two common sports injuries in a sports injury clinic? * Commentary. Br J Sports Med. December 1, 2005 2005;39(12):912-916.
4. Gross MT, Foxworth JL. The role of foot orthoses as an intervention for patellofemoral pain. J Orthop Sports Phys Ther. Nov 2003;33(11):661-670.
5. Piva SR, Goodnite EA, Childs JD. Strength around the hip and flexibility of soft tissues in individuals with and without patellofemoral pain syndrome. J Orthop Sports Phys Ther. Dec 2005;35(12):793-801.
6. Fredericson M, Wolf C. Iliotibial band syndrome in runners: innovations in treatment. Sports Med. 2005;35(5):451-459.
7. Mascal CL, Landel R, Powers C. Management of patellofemoral pain targeting hip, pelvis, and trunk muscle function: 2 case reports. J Orthop Sports Phys Ther. Nov 2003;33(11):647-660.
8. Ireland ML, Willson JD, Ballantyne BT, Davis IM. Hip strength in females with and without patellofemoral pain. J Orthop Sports Phys Ther. Nov 2003;33(11):671-676.
9. Salsich GB, Perman WH. Patellofemoral joint contact area is influenced by tibiofemoral rotation alignment in individuals who have patellofemoral pain. J Orthop Sports Phys Ther. Sep 2007;37(9):521-528.
10. Fredericson M, Cookingham CL, Chaudhari AM, Dowdell BC, Oestreicher N, Sahrmann SA. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med. Jul 2000;10(3):169-175.
11. Robinson RL, Nee RJ. Analysis of hip strength in females seeking physical therapy treatment for unilateral patellofemoral pain syndrome. J Orthop Sports Phys Ther. May 2007;37(5):232-238.
12. Boling MC, Bolgla LA, Mattacola CG, Uhl TL, Hosey RG. Outcomes of a weight-bearing rehabilitation program for patients diagnosed with patellofemoral pain syndrome. Arch Phys Med Rehabil. Nov 2006;87(11):1428-1435.


Add this page to your favorite Social Bookmarking websites
Mixx! Free and Open Source Software News Google! Live! Yahoo! Free Joomla PHP extensions, software, information and tutorials.
 

Add comment


Security code
Refresh