Schmerzen im Knie: Läuferknie selbst behandeln
Lower and upper thigh
- Hip and lower back
- Mobility Flow with Chiara
Let's start with our feet
The knee is built to perform straight line movements (of course the movement is performed by the muscles, the knee is just the joint). So all kind of rotation in the leg takes place mainly in the hip or in the foot. This is exactly where we want to start to find the origin of the problem! Let's start with the feet.
A tense and not activated sole of the foot can lead to the foot not running properly round while running. Here, the focus should be on the sole. There are several options that you can try. A first would be to check if the footwear is the right one. Worn out shoes or a hard sole can cause the muscles in the foot to not activate properly. Find an expert at the shoe store who will work with you to match the right material to your running style.
Another option is to activate your feet with the help of daily routines. With foot activation, you can work on the strength and activity of your foot muscles with the help of a sock, for example, while brushing your teeth. Of course, there is also fascia in the sole area that you can targeted treat and trigger to keep your tissues smooth. For the right approach, check out the Plantar Fascia video.
Lower and upper thigh
After looking at the foot, the focus should be on the area above and below the knee. One exercise that we recommend to immobile runners is the knee sit. As seen here on the right, it's totally easy for experienced yogis or mobility gods and doesn't pose much of a challenge. For many runners, however, it is more exhausting and intense than you might imagine. Perform this sit regularly for two to five minutes. Feel free to place a raised platform under your feet to increase the difficulty.
A very frequently triggered point is located in the Tibialis Anterior muscle. This point is also often treated with positive effects by many runners with the Shin Splint Problem. Watch the video, grab a fascia roller, lacrosse ball or a Triggerding and start treating this point intensively. The same goes for the outer thigh muscles. The two areas right at the knee can help you improve the pain in your knee.
Hip and lower back
But let's move up a bit further. According to the motto: Everything is connected, we must assume that the hip, the area in which the femur is suspended and in which rotation takes place, has a decisive influence on the knee. If we talk to physiotherapists and osteopaths, there is regularly the opinion that 85% of the problems in the knee come from the hip. A high mobility in the hip is therefore essential for runners! From here on we like to refer you to our blog posts hip and back. Especially the mobility exercises and flows are very important in your case!
Especially the TFL (Tensor Faciae Latae) you should try to keep smooth. Triggering is more recommended for the pain-free among you, the area is really intense. An often-forgotten muscle for problems in the outer part of the knee, is the quadratus lumborum. We can absolutely understand that this muscle is not so often considered, because it is really far away. But if you think about it a bit, it sounds quite logical: the quadratus lumborum is a low-lying trunk muscle below the back extensor that connects the pelvis and ribs. If it is extremely tight on one side, it pulls the entire pelvis up on that side. This leads to the need for compensation in the hip or increased load on the knee (usually on the other side).