Inside Running
Functional Movement for Runners Part IV
The Knee
Previously we discussed the foot and the then moved up the kinetic chain to the ankle. Staying with our process of moving upward, today I am going to discuss the knee.
The knee joint is considered a hinge joint. Meaning, it only wants to move forward (extension) and backward (flexion), much like a door. The knee is the number one location for injuries to runners. Unfortunately, identifying the cause of pain in a knee is complicated because of the complexities of what goes on above, below, behind and on the knee. Thankfully I am not attempting to address the knee from a medical standpoint, as that is way more complicated than my knowledge level. I will touch on some possibilities, but as I have said, it is best to seek medical advice for pain that will not go away.
Back tracking a bit, as you recall when I discussed both the foot and the ankle, I mentioned that limited range of motion in either of them, may force another joint to pick up the load. Well, conveniently, the knee is next inline to compensate for its fellow partners and while admirable, probably not helpful. Similarly, the ilia tibial band (ITB), runs from the hip down the side of the leg and crosses over the front of the knee and any excessive tightness or friction will typically cause pain to the outside of the knee.
Another common running injury is patella tendinitis (jumpers’ knee) and that pain typically shows right on the knee. This injury is typically the result of an inflamed tendon that connects the patella to the knee. Probably one of the most common injuries to runners.
Why am I talking about medical stuff when I said I would not? Mostly to give a few examples of just a couple of the many possibilities that act up around the knee. The knee has ligaments, meniscus, bursas and tendons that all impact the basic movement of the hinging action. Then you factor in the hamstrings, quads and hip flexor that all attach to the knee and if any of those are tight, overactive or even underactive, the knee may very well bare the pain.
The wrong assertion that most non-runners believe, is that running is bad for the knees. This has been proven not only wrong, but in fact, running with correct form and muscle usage, will improve knee strength and function. The primary reason for the large number of knee injuries for runners is, poor training. Too much too soon, poor running form, excessive training on hilly terrain and other training mistakes, are found to be the cause of most running injuries.
From a running form standpoint, the knees play an important role in absorbing impact and then assisting in propulsion as the runner pushes off the ground. If the knee is impacted by any abnormality, running form suffers and generating speed becomes challenged. While many runners are not focused on speed, this inefficiency makes running more challenging and requires more effort. The idea is to run with less effort not more.
Like other aspects of our anatomy, the best way to identify if your knees are functioning correctly, is through a gait analysis. Often having a professional gait analysis will clearly identify if the runner has adequate flexion, extension, lift, propulsion and movement in the correct alignment. These factors are critical in efficient running and injury prevention. The challenge is determining the reason for an abnormality and that often requires the process of elimination. I like consulting with a physical therapist often when it is not a clear solution. Also, it is important to understand that if the knee is not hinging correctly, the runner must not only strengthen the weakness, but also train the knee to track the correct way. Improving strength or range of motion without the neurological training won’t result in a change to the running form.
The knee is critical to healthy and efficient running. This is why self-myofascial release (foam rolling), dynamic stretching, post-run stretching, strength training and activities like yoga and Pilates, are all helpful. As I said though, runners can do all of these things, but if they are training poorly, they will literally run into problems!
Hope you learned something about the important functions of your knees. Let me know if you have any questions or would like to get a gait analysis. We have a professional gait analysis system and a certified coach in gait analysis.
Mike
