Got Knee pain with hiking? Knee pain with squatting? Knee pain in general?
Here’s a great way to perform your own joint mobilizations to help improve knee flexion and decrease knee pain. Despite what some people may think, the knee is not a simple hinge joint. Proper mechanics at the knee necessitate rotation at the tibio-femoral joint. When this movement is lost, we say that the joint has lost accessory motion, with the end result often being pain and decreased function. Here’s how to help restore that accessory motion.
Video 1(Top): Create a circular grip with your hands by placing the fingers and thumbs of each hand together.
Video 2 (Bottom Left): Grip your lower leg as close the the knee joint as possible without crossing over to the femur (thigh bone). To help restore proper knee motion perform internal rotation of the tibia, use your hands to twist your lower leg inward as you bend your knee and shift your weight forward. This can also be performed in an unweighted position while sitting and lifting your leg off the ground.
Video 3 (Bottom Right): As always, 2-3 minutes of work per leg, immediately followed by some active motion through the new range to grease that groove and help make that new range stick. #maestrofied ——————————————-
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