Managing Knee Pain in Athletes

Knee pain is a common issue among athletes who lift and run, often stemming from disproportionately weak glutes and quad dominance. When the glutes and hamstrings are underdeveloped compared to the quads, this imbalance can alter the way pressure is distributed in the knee joint, leading to pain and popping during movement. Rolling out the quads and balancing strength in the structures around the knee can help prevent injury and improve overall knee health.

My favorite routine to get you out of pain in a “pinch” is to warm up your legs in a sauna or with light exercise for 20 mins, then work into the lateral portion of the quad with a massage ball, followed by slow and controlled sumo squats. When you are feeling strong and stable enough do the following to maintain knee health.

How to Address Knee Pain:

1. Glute Strengthening Exercises: - Focus on strengthening the glutes through exercises like hip thrusts, glute bridges, and lateral band walks to improve hip stability and support proper knee alignment. - Perform 2-3 sets of 12-15 repetitions for each exercise, gradually increasing the intensity and resistance to build glute strength.

2. Quad Stretching and Activation: - Incorporate stretches like quad stretches and foam rolling to release tension in the quadriceps and improve flexibility in the knee joint. - Use exercises like squats, lunges (jumping lunges being my favorite - but work your way up to them as you are able to tolerate the movement), and leg extensions to activate and strengthen the quads while maintaining balance with the glutes and hamstrings.

3. Hamstring Strengthening: - Strengthen the hamstrings to support knee stability and balance out the quad-dominant muscle pattern. - Include exercises like deadlifts, hamstring curls, and bridges in your workout routine to target the hamstrings and prevent muscle imbalances in the knee joint.

4. Patellar Tracking Exercises: - Perform exercises like mini squats, step-ups, and lateral leg raises to improve patellar tracking and alignment in the knee joint. - Focus on maintaining proper form and engaging the glutes and hamstrings to support knee stability and prevent pain and popping.

By addressing weak glutes and quad dominance, athletes can alleviate knee pain, reduce the risk of injury, and improve overall knee function. Maintaining balanced strength in the glutes, quads, hamstrings, and surrounding structures is essential for supporting proper knee alignment and function. Incorporate targeted strengthening exercises, stretching, and patellar tracking drills into your workout routine to promote healthy knees and prevent pain and dysfunction.

Remember to consult with a healthcare provider if you experience persistent pain or discomfort.

Managing Neck Pain

Neck pain is a common issue among individuals who spend long hours sitting behind a desk, leading to tight and shortened SCM (sternocleidomastoid) muscles that pull the neck forward. This postural imbalance can result in overworked traps, levator scapulae, and splenius capitis muscles, leading to irritation and compression of nerves, which can cause headaches and referred pain. What I notice with patients coming in with neck pain is that usually one shoulder is up and head is tilted forward.

My favorite routine to get you out of pain in a “pinch” is to put a heating pad on your neck for 20 mins and lay with a rolled up towel under your neck, then do 30 seconds of chin tucks depending on your pain level, followed by rolling a massage ball on your traps and occiputs (base of your neck). When you are feeling strong and stable enough do the following to maintain neck mobility.

1. SCM Muscle Stretching: - Perform stretches like neck side bends and SCM stretches to elongate and release tension in the SCM muscles. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides to improve flexibility and relieve neck strain.

2. Upper Back and Neck Strengthening Exercises: - Focus on strengthening the upper back muscles, including the traps and levator scapulae, to support the neck and improve posture. - Incorporate exercises like shoulder shrugs, rows, and neck retractions to build strength and stability in the upper back and neck muscles.

3. Corrective Postural Exercises: - Practice postural corrective exercises to improve alignment and reduce the forward head posture associated with tight SCM muscles. - Include movements like chin tucks, cervical retraction exercises, and scapular squeezes to counteract the effects of prolonged sitting and neck strain.

4. Self-Myofascial Release Techniques: - Use self-massage tools like foam rollers and massage balls to release tension and trigger points in the overworked muscles of the upper back and neck. - Apply gentle pressure and roll slowly over affected areas to alleviate muscle tightness and promote relaxation.

By addressing tight SCM muscles and overworked upper back muscles, individuals can alleviate neck pain, reduce headaches, and improve overall neck health. Incorporating regular stretching, strengthening exercises, postural corrections, and self-myofascial release techniques can help relieve tension and discomfort in the neck region. Remember to listen to your body, consult with a healthcare provider if needed, and prioritize proper posture and alignment to support a healthy neck.

Managing Wrist Pain

Wrist pain is a common issue among individuals who engage in activities like lifting, dental hygiene, or hair styling. Athletes with tight shoulders and forearms may overcompensate by relying on excessive wrist movement to achieve additional range of motion. Weakness in the forearms can also lead to wrist pain, as the lack of support can cause small bones (carpals) to shift and restrict range of motion, resulting in discomfort and stiffness.

My favorite routine to get you out of pain in a “pinch” is to heat up your forearms for 20 mins, then work into the belly of the forearm muscle with massage ball, then do a stretch for your forearms (side your hands up and down a wall while keeping your elbows locked out) followed by an activity that distracts the wrist such as hanging from a pull up bar. When you are feeling strong and stable enough do the following to maintain wrist health.

How to Address Wrist Pain:

1. Shoulder and Forearm Stretching: - Incorporate stretches like shoulder rolls, wrist flexor stretches, and forearm stretches to release tension in the shoulders, forearms, and wrists. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides to improve flexibility and reduce tightness in these areas.

2. Forearm Strengthening Exercises: - Focus on strengthening the forearms through exercises like wrist curls, hammer curls, and reverse wrist curls to improve stability and support in the wrist joint. - Perform 2-3 sets of 12-15 repetitions for each exercise, gradually increasing the weight and intensity to build forearm strength.

3. Wrist Support and Alignment: - Use wrist supports or braces during activities that may exacerbate wrist pain, such as lifting or repetitive wrist movements. - Ensure proper alignment of the wrists during activities to prevent excessive strain and promote healthy wrist mechanics.

4. Ergonomic Considerations: - Evaluate and improve ergonomics in work and exercise environments to reduce strain on the wrists and promote proper alignment. - Consider adjustments to equipment, posture, or technique to minimize wrist pain and discomfort.

By addressing tight shoulders, forearms, and weakness in the forearms, individuals can alleviate wrist pain, improve stability, and prevent discomfort and stiffness in the wrists. Maintaining flexibility through stretching, building strength in the forearms, and ensuring proper alignment and support are essential for promoting healthy wrists. Remember to listen to your body, prioritize proper ergonomics, and incorporate targeted exercises and stretches into your routine to support pain-free wrists.

Remember to consult with a healthcare provider if you experience persistent pain or discomfort.

Managing Hip Pain in Athletes

Hip pain is a common issue among athletes who spend prolonged periods sitting at a desk (this is definitely all of us), leading to shortened/tight hip flexors (anterior chain) and weak hamstrings (posterior chain). This muscular imbalance can cause the femoral head to shift forward in the socket, resulting in grinding and potential damage to the labrum and bone spurs in the hip joint. Note that the hip is a joint that moves in multiple planes, maintaining balanced strength in the psoas, hamstrings, glutes, and adductors is essential for promoting hip mobility and preventing pain and dysfunction.

My favorite routine to get you out of pain in a “pinch” is to warm up the hip with light exercise or a sauna for 20 mins, then do the runners lunge depending on your pain level, followed by some body weight squats. When you are feeling strong and stable enough do the following to maintain ship health.

How to Address Hip Pain:

1. Hip Flexor Stretching: - Perform stretches like kneeling hip flexor stretches and lunges to lengthen and release tension in the hip flexor muscles. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides to improve flexibility and reduce strain in the hip region.

2. Hamstring Strengthening Exercises: - Focus on strengthening the hamstrings through exercises like deadlifts, hamstring curls, and bridges to support proper alignment and function of the hip joint. - Aim for 2-3 sets of 10-12 repetitions for each exercise, gradually increasing the weight and intensity as you progress.

3. Glute and Adductor Activation: - Incorporate exercises like squats, lunges, clamshells, and lateral leg raises to activate and strengthen the glutes and adductors, which play a crucial role in hip stability and mobility. - Include these exercises in your workout routine to promote balanced muscle strength around the hip joint.

4. Hip Mobility and Stability Drills: - Practice hip mobility drills and stability exercises to improve range of motion and control in the hip joint. - Include movements like hip circles, hip bridges, and side-lying leg lifts to enhance hip mobility and prevent pain and dysfunction.

By addressing shortened hip flexors and weak hamstrings, athletes can alleviate hip pain, reduce the risk of joint damage, and improve overall hip health. Maintaining balanced strength in the psoas, hamstrings, glutes, and adductors is essential for promoting good hip mobility and function. Remember to incorporate regular stretching, strengthening exercises, and mobility drills into your workout routine to support a healthy and pain-free hip.

Remember to consult with a healthcare provider if you experience persistent pain or discomfort.