What about my knees???

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Article by Dr Larry Callaway

 

If you have been reading any of my blogs, attended any of my classes or heard me speak, this is not a subject that I touch on all that often.  I usually get my inspiration from a client, an article that I have read, or something that I saw or did on the golf course.  This is no exception.

The knee is one of the most confusing joints to me.  In theory it is a simple hinge joint that works in one plan of motion.  Yet any person that has injured their knee, work in the rehabilitation of knees, or even study the knee will mostly likely understand my confusion how simple equals complex.

The knee not only has the common injuries that you hear such as meniscus or ACL tears, but there are many more direct injuries let alone indirect.  This is to let you know that if you have ever injured your knee and tried to play golf you are not alone.

Direct Injuries

  1. Anterior or Posterior Cruciate Ligament tear
  2. Medial or Lateral Collateral ligament tears
  3. Medial or Lateral Meniscus Tears
  4. Hamstring Strain
  5. Iliotibial Band Strain
  6. Patellar Tendonitis
  7. Patellar Femoral Syndrome/Disorder
  8. Quadriceps Strain
  9. Gastrocnemius Strain

As you can see there are a ton of injuries that can happen to a simple joint.  If you have any of these or if you have none of these and have pain in the knee joint, here are possibly reasons why...

  1. Head/Neck Misalignment
  2. Hyperpronation or Hypersupination at the Ankle joint
  3. Unstable Core
    1. Gluteal muscle group
    2. Abdominal group
  4. Internal or external rotators of the hip
  5. …

Neither of these are exhaustive list, the point is knee injuries or pain can come from a variety of places.  The good news is there are 4 must do exercises ONCE YOU HAVE BEEN CLEARED BY YOUR HEALTHCARE PRACTITIONER!!!

  1. Squats: This is the best exercise for not only your knees but your hips, back, core, and more.  To start this exercise simple sit down on a chair and stand up without using your hands.  The important point is to not let your knees cross your toes when you are sitting or standing.  You can progress this exercise by just tapping the chair with you glute region, remove the chair completely, and/or add weights…please have a professional check your form.
  2. Lunges: again do not let your knees cross your toes.  Take a slightly exaggerated step forward and lower your back knee toward the ground…both legs should be simultaneously
  3. Calf Raises: Simply lift your heels off the ground.
  4. Dead Lifts: This one again should be supervised and corrected by a fitness or health care professional.  Standing with your knees slightly bent hinge and the hips, keeping your back straight, sticking your hind quarters out as far as it can…do this until you feel a slight stretch in the hamstrings.  Then stand back up the way you went down.

Good Luck and remember knees are complex, improve their stability, improve your game.