Knee Pain- CrossFit Gyms New Jersey
Welcome back! Today we tackle the ongoing issue of knee pain. Many of us have dealt with some form of knee pain throughout our fitness journey. Whether it’s some tightness or discomfort when squatting or pain due to impact while running, our knees take just as much abuse as any other part of our body.
We first need to look at our squat position. Any inclination of knees falling in or excessive push of the knees forward can cause tension throughout the anterior chain, resulting in knee pain. It may be as simple as reassessing the bottom of your squat and forcing your knees out. If you squat position is technically sound and the knee pain still exists, try these few mobility techniques and see if you knee situation improves!
#1 – CALF RELEASE
We do this stretch religiously against the rig at the end of each class, but try coming in a few minutes early and spend a few minutes here before your next squatting session. Try and get your heal as close to the wall as possible and drive your hips forward. MOST IMPORTANTLY, make sure your knee is staying out over the toes and not falling in! It’s very important to mobilize in the positions we desire to achieve!
#2 – FLEXION GAPPING
Grab a lacrosse ball and stick it behind your knee. Gently pull the knee into flexion, using the ball to smash any tight tissues and expand the front of the knee. Be sure to make a circular motion with your foot/ankle to hit this area really well.
#3 – FEED SLACK TO THE PATELLAR TENDON
Using the lacrosse ball again, this time placing it just above your knee cap, lie down on the floor and curl your leg up and down. The goal is to hit all three quadrants of the knee cap – laterl, medial, and internal. Your goal is for 20 repetitions at each point, creating space around the knee cap.
#4 – HIP CAPSULE OPENER
Grab a band and anchor it to the rig or something sturdy. Step in the band and bring it up to your hip, just under the glute. Step back to put tension on the band and drop down into the lunge position, kneeling on the leg that’s inside the band. Tie in the psoas by squeezing your glutes tight and stretching towards the opposite side, away from the banded leg. Reach overhead with your arms (see picture).
#5 – COUCH STRETCH
With one leg up against a wall, toe up and shin flat, bring your other leg up again into a lunge-like position. The key to this stretch is to keep the back leg as close to the wall as possible, and also to drive the hip down towards the floor. Be sure to find any tight corners that exist!
Spend a few minutes mobilizing each day and, over time, you should see some pretty awesome improvement with your knee issues!