How to Fix Hip and Knee Pain

This is a one of my clients who found me through my website and was looking to do corrective training due to her excessive knee pain she was having while she was exercising & walking.

You’ll see the video above she has been training hard to correct her imbalance issues in her hips and ankles and now her stability has improved drastically and her knee pains are gone without any pain meds.

After her movement analysis, it was her hip and ankle was the huge contributor for her chronic knee pain.

When the gluteus medius does not function well, there are implications down to the lower limbs as highlighted in the pics below…

During walking or running, the following adaptations may occur:

  • The thigh adducts (pulls to the midline) and internally rotates excessively
  • The knee falls into a valgus position (knock knee position)
  • The tibia (lower leg bone) internally rotates relative to the foot
  • An increase in weight transfer to the medial (inner) aspect of the foot

As a consequence a person who does many hours of running may develop problems due to over-pronation such as shin splints or Achilles tendinitis.

Functions of the gluteus medius?

The gluteus medius muscle originates from the crest of the pelvis and inserts into the thigh bone.

When the leg is straight, the gluteus medius muscle abducts the thigh i.e. pulls the thigh away from the midline. During walking, it functions to support the body on one leg, to prevent the pelvis from dropping to the opposite side. Additionally, when the hip is flexed the gluteus medius internally rotate the thigh. With the hip extended, the gluteus medius externally rotate the thigh.

Trendenlenburg sign during walking:

The pelvis will drop on the opposite side. If this situation is not addressed, there will be risks of structural overload to the lumbar spine, sacroiliac joint, hip and knee – and may cause excessive wear and tear at these joints.

Let’s face it: when you think about your glutes, you probably only think about what they look like.

Are they lifted and toned, or do they need a little work?

While aesthetics are important (and likely one of the major reasons you work out), there are some muscles in your body that can do much more than just make you look good. In fact, they can solve a lot of your problems such as joint pains and stability. In general, your gluteus medius muscle is probably weak. In fact, it might be so weak it doesn’t even know how to do its job of stabilizing your hips.

And that’s a pretty big deal, because it’s the main muscle involved in stabilizing your hips, as well as rotating them both externally and internally.

Closing thought…don’t neglected to train glute-med to keep your joints healthy and functional so it can prevent injuries.

Happy training!

Fitness Geeny

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By | 2017-10-05T09:17:24+00:00 October 3rd, 2017|Articles|0 Comments

About the Author:

Geeny Hanjunko
I’ve studied Exercise Science for 20 years and I make sure my clients understand the fundamentals of lifting so they can properly activate their muscles to ensure optimal gains.

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