1The truth is that your knee pain rarely ever comes from a problem in the knee. Unless you have had a direct hit or blow to the knee. Your knee pain is, more likely than not, the result of hip weakness or foot (ankle) problems. Therefore, unless these other two parts are assessed and addressed the knee pain won’t get any better.
Keeping that in mind. We have come up with the 4 main factors that can help you recover from bad knees
4 factors that influence your knee pain
#1 A Stronger and More Stable Posterior Chain
Are your quads stronger than your glutes and hamstrings?
Your strength difference between the front muscles of the knee (the quads) and the muscles of the back of the knee and hip (hamstrings and glutes) can play a major factor on your knee injury and recovery.
If your back (posterior chain) muscles are not stronger or significantly stronger than your quadriceps (anterior chain) your weight will be mainly carried by the front of the leg. This will cause your knee to be excessively loaded.
The hip muscles, i.e. the glutes, play a big role in stabilizing the knee. If your glutes are weak the knee will not have proper stabilization and will tend to “wobble” throughout the movement and cause pain.
We show you how to test your glutes on this blog
#2 Foot position
How is your foot landing?
There is a proper and improper way that the foot and ankle should move and land against the floor. You may experience pain in the knee if you are running and landing on your heel instead of the balls of your feet.
People that strike the ground with their forefoot absorb more force at the ankle and less at the knee. Changing the way you run to load the ball of the foot upon landing instead of the heel will keep the knees from excessive load.
#3 Weight Gain
One way to make it very challenging to rehabilitate your knee is if you have had recent weight gain around the same time that you injured your knee. Carrying the extra lbs. on your joints makes it extremely difficult for the knee to heal.
Your knee joint (and ligaments) may just not be strong enough to support that weight. Changing your nutrition is the first step towards healing the knee and preventing it from getting worse.
#4 Ankle Mobility and Stability
Sometimes you might have knee pain that actually comes from a problem in the ankle. The ankle joint is supposed to absorb most of the load when the foot hits the ground. When it’s unable to stabilize due to poor movement or other ankle stability issues the load is transferred to the knee. A bad ankle sprain can make your knee unstable without you even knowing it.
You might think that you just have “bad knees” from past injuries and development of wear and tear in your knees (i.e. arthritis) but the real cause of the problem does not stem from your actual knee joint; it comes from one (or more) of these four factors that perpetuates the cycle of pain and injuries.