The Knee Bone is Connected to the …….

Seems to be the common “chicken or the egg” situation. So many people struggle with knees, yet, when you explain to people how lunges can be such a powerful solution to their knee problems they look at you like you are nuts! How can lunges create stronger knees with an exercise that is so problematic for those with “bad knees.”

Well, before we go down too far the rabbit hole, we have to understand that A LOT (not all) knee issues aren’t really a factor of bad knees. A concept that Mike Boyle and Gray Cook popularized in the “Joint by Joint Approach”, we see that the knee is usually a victim to what is above and below the joint.
 

Building stronger knees is really a function of getting people to use their feet and build greater pelvic and core strength. The feet, toes, ankles, and lower leg set the foundation for stronger knees. You can see by the diagram above that if any of those areas are compromised how the issues are going to go right up the chain!

Same thing happens when going down the body that if the pelvis can’t stabilize, it changes the knee angles and puts excessive stress on the knees.  This can result in locking (hyperextending) or twisting of the knee and resulting in pain.  The knees are often a byproduct of other parts of the body not working correctly.

Knees are largely just a hinge joint (think of them like the hinge on the door, they only bend on one plane), The more complex joints that are above and below the area. This is why our approach in developing stronger knees starts at the feet and pelvis.  When we look at these joints they are multi planer (they can move in multiple directions). If we can’t control these during movement then the knee takes the strain. 

Our office uses a computerized motion assessment to determine where your problems are so we can get you back in the game as fast as possible https://www.mindbodyspinechiro.com/kinetisense.html
 

Our approach is to knee pain

1. Restore brain body communication:  Getting the muscles and joints to do what the brain is telling them, as well as repattern the brain to STOP cheating and making compensations.  We often call this breaking the habit of being yourself

2. Improve posture: With regards to the knee this involves proper arches and may require custom orthotics.  https://www.mindbodyspinechiro.com/custom-foot-orthotics.html  A level pelvis is also critical. When we say one leg is longer than the other this typically comes from a torqued pelvis and why getting a chiropractic adjustment can often help back and knee pain.

3. Restore proper (symmetrical) range of motion: If a bird was flying south and its wings didn’t flap the same it’s going to be a long crooked journey.  Don’t be a crooked bird……

4. Strength: loading the joint to what you want and for long as you want is our ultimate goal.  

Building a good foundation of body awareness, positioning, and alignment gets us to our goal of building greater resiliency and real-world strength.  Steps 1-3 are critical to getting you back in the game.  Think of these exercises like practicing the scales on the piano, repetition until it becomes ingrained.  Break bad habits, become pain free and, do whatever you want.