What’s up, guys? jeff cavaliere, athleanx . Let’s talk today about knee pain. If you’ve been lifting for any length of time, likely you’ve had some sort of knee pain or might have knee pain in the future if you’re not doing the right things. Guys, knee pain can debilitate your leg workouts. I know. I’ve suffered from it, and I know what it can do to your legs when you’re trying to squat and especially squat heavy.
So, what i want to do today is first of all cover a couple of the reasons what might be causing your knee pain because that’s going to be important to understand the difference, and then show you one that I think is really common especially for guys that train and lift weights. So, if we look here, we’ve got our boy Raymond, and we’ve got our skeleton, so what you’ll see is that in the knee we’ve got a lot of different sources of pain.
Now you guys have probably heard about acl pain and mcl pain and lcl, right. well we’re talking about tears really because those are ligaments that get injured sports most often. The ACL and PCL are inside the knee. The LCL and MCL are going to be on the inside and outside of the knee, and basically, that’s just one source of injury but we’ve also got osteoarthritic changes that can happen.
Where you actually get degenerative changes on the bone, the bone on bone area, or on the underside of the patella here that grinds up against the femur. We could talk about that in a second. We also have meniscus issues. Guys talk about that. It’s the cushion between the two bones here, the tibia and the femur, that gives us that space between the joint that can wear down or tear. But I find that the most common injury that we get when we train,.
Our inflammatory conditions from overuse of the patellar tendon. so, the patellar tendon, this is what you’re seeing right here,ok. And what it does is, it runs over the patella, here it holds it in place, and you can get inflammation of this a lot of times causing patellofemoral issues, we’ve heard that before, and it impacts the tracking of the patella when your knee goes into flexion extension.
So, as we flex the knee and extend the knee, you want normal mechanics of the patella so you get this glide. And it glides right in this groove right here. You can see that it’s supposed to glide right in this groove. But what will happen is, it starts to get out of position. Well, guess what? This isn’t a knee issue. I’ve talked about this before, this is not a knee issue.
The knee is a train, and this is its track. here, and here. so guess what happens when the track gets twisted? The knee in the train goes flying off the track. So, when you start looking and focusing all your efforts on the knee pain and trying to, you know, cure the patellofemoral issues, or try to cure your patellar tendonitis, and you’re not paying any attention to the track, you’re way off track.
So, what you want to do is, you want to start looking for the source and the cause of your knee pain because most often, 99 percent of the time, the source of that is going to be somewhere else. And when we look at this, it’s either going to be the track at the bottom, which is going to be controlled by your ankle and foot, or, the track at the top which is going to be caused by, or controlled by the muscles.
Why Does My Ankle Still Hurt Months After I Sprained It
We are going to talk today about ankle pain and this is actually because three times this morning, I had patients come in who had sprained their ankle many months ago and were still having pain in this area of their ankle right here. This is actually really common problem. What happens is when you sprain your ankle you turn it like this and when that occurs, you end up tearing or stretching or ripping the ligaments in this area. Look at this picture now and you can see these are the ligaments right here. So, these are the ligaments that.
Actually should give most of the stability to your ankle. when you sprain your ankle, about half of patients end up with an unstable ankle afterwards. It is usually because these ligaments do not heal properly after the injury. The nice thing is there has been research now that shows that even many months or even years after the injury the patients are coming in that are still having pain and inflammation in this area can have be rehabbed actually quite easily. What we first need to do is to stabilize the ankle for a number of weeks.
With an ankle brace. after that, we get them started on doing daily balance exercises and we do not have time to go into that now but there are some very specific rules about how to best do those exercises. You do those for at least 30 days straight while wearing that ankle brace pretty much every single day and every moment that youre bearing weight. After that, we normally will see the patients back. We will do some tests to check their balance and if everything is going well, we can tell them at that point they can take.
Off the ankle brace for daytoday activity but they want to continue wearing it for exercise activities. Eventually what they want to work up to is doing balance exercises on a wobble board. We are not here today trying to give you detailed information how to do this. There are actually is detailed information on our website, just go to the website and do a search for unstable ankle, you find details on both how to best treat this problem on your own and when you should be seen a podiatrist about the problem. Again, just check out the website.