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pacific beach chiropractic

Ep 323 – Knee Pain During a Lunge?

Do You Have Knee Pain During a Lunge?

Knee pain often occurs as a result of imbalances in the foot and/or hips.  If the foot over pronates it can cause the knee to buckle inward.  Likewise, if there is poor hip stability (mainly in the lateral gluts) you can also have caving in of the knee.

A lot of people who do a lunge are often in search for stronger legs but people often fail to correct their alignment.  To ensure that the knee does not cave in you want to focus on a few things.

  1. The knee should be centered directly over the ankle if possible.  Try to also have your hip in good alignment with the knee or close to it (this wont be perfect since the pelvis tends to be wider, especially in women.  This is known as the Q-angle).
  2. Focus on gripping the ground and making sure you have a strong contact with the floor.  Having a strong foot on the floor will give you a solid foundation from the ground up.  I can’t stress enough how overlooked and important this is!
  3. If you have weak lateral hip muscles the knee will cave in so make sure you are also firing the gluts.  If you need, grab a resistance band and place it around the knee.  Attach it to a door or post and that resistance will force you to put your knee in the right spot.
  4. Go slow at first.  Correcting the mechanics can take a while but it will be worth it when you no longer having dysfunctional mechanics or knee pain.

It may seem a bit too easy but when your mechanics are off you will slowly grind away at the meniscus and/or do damage the MCL.  Over time this can contribute to knee pain, arthritis, and a host of other problems along the kinetic chain.

Ep 320 – Why You Shouldn’t Stretch If you Are Injured & In Pain

Why You Should Not Stretch if You are Injured?

Stretching is not what it all said to be.  Yes stretching has benefits such as blood flow, coordination, and can help get you more flexibility but guess what?  There is minimal evidence for stretching and the prevention of injury.

If you ended up getting injured you are likely suffering some tightness, immobility, stiffness, and pain.  Most people jump right into stretching and they think that stretching while injured will help.  WRONG!  It will not help because your body is in spasm.  Essentially, it is in protection mode and that is dictated by your nervous system.  Your body is so smart that its nervous system sends a signal to the muscle and surrounding areas that tells them to “tighten up,” contract and protect that area.

If you stretch in this state, you are only going to be fighting an uphill battle because the nervous system controls everything.  You are not going to stretch intensely and magically get the pain, spasm, and dysfunction to release and I have never seen this personally or professionally happen!

By stretching during the pain you can likely injure the body more and you should move the best you can given your state.  You need to go through ranges of motion, contract muscles, and do it within a painless state if possible.  By doing this you will relax the body rather than putting it through more pain.  When you relax the nervous system, then and only then can you start to work on other areas.

Final thought, stretching is better to help movement patterns but should be done prior to injury NOT during an injury.