A well-designed exercise program may correct the muscle imbalances associated with knee pain. In fact, leg exercise plays a major role in physical therapy. In contrast, over-exercising, using poor form and unbalanced muscle workouts may actually cause injury and pain. A basic understanding of how the leg muscles work may prevent the common workout mistakes associated with knee pain.
Identification
Dr. Kyle L. Palmer describes the knee as a junction of three bones, which meet at the patella or kneecap to form a hinge joint. A tough elastic material called cartilage cushions these three bones, and a series of ligaments stabilize the knee. The hamstrings, which connect behind the knee, and the quadriceps, which connect in the front, support the knee's hinging movements. Excess or poorly performed exercise may damage the bones, cartilage, ligaments or muscles.
Function
Since the knee is a hinge joint, flexion and extension are its primary movements. Exercises and stretches that deviate from the knee's primary function may cause pain. The hurdler's stretch is an example. This stretch, performed in a seated or supine position, involves bending the knee so that the heel is behind the buttocks. This places the knee in a rotated position, which is not part of the its natural function. It overstretches the knee ligaments, making the kneecap susceptible to side-slipping and twisting, explains Michael J. Adler, who authored "The Science of Flexibility." Athletes and yoga enthusiasts perform the hurdler's stretch for their quadriceps, but there are safer alternatives. Wrap a resistance or yoga strap around your ankle. Lie prone, holding the opposite end with one hand. Bend your knee and gently pull your heel toward your buttocks.
Misconceptions
Flexibility is an important aspect of fitness, but there's a big difference between functional flexibility and contortion. An excess of flexibility, without an equal amount of strength may compromise joint integrity, warns sports medicine specialist Vern Gambetta. He also challenges the idea of using static stretches as a a warm up for athletic pursuits. A static stretch puts the muscles in a relaxed state. Gambetta thinks that this may impede coordination.
Considerations
IIliotibial band syndrome, typical in runners, may cause knee pain, advises sports-injury consultant Brad Walker. The illiotibial band originates at the top of the outer thigh and inserts at the outer knee cap. A tight illiotibial band pulls the knee joint out of alignment, causing injury and pain. Exercising on hard or uneven surfaces, or increasing exercise intensity too quickly may cause illiotibial band syndrome. Shoes with inadequate cushioning may exacerbate the condition.
Prevention/Solution
Many of the exercises used to ease knee pain may also prevent injuries. The Styrofoam roller, which combines flexibility exercise and massage benefits, is an example. This device releases muscle tension without over-stretching the area. Lie prone on the roller to stretch your quadriceps, and lie sideways to release your illiotibial band. Find the most painful segment of the muscle, and gently roll back and forth until the pain subsides.
Balancing your muscle groups improves leg muscle function, which enhances pain-free movement. The quadriceps are usually stronger than the hamstrings, but they should not be more than 20 percent stronger. The inner and outer thigh muscles stabilize your knee, so add these exercises to your workout.
Warning
The leg extension exercise machine is a feature at most fitness centers, but fitness specialists and sports medicine experts such as Eric Cressey question its safety and functionality. As an open chain exercise, the leg extension puts the foot in a free, unfixed position, which contributes to shearing forces in the knee joint. In contrast weight-bearing, closed-chain exercises such as the squat keep the feet in a fixed position and create compression forces which stabilize the knee.
