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.