Hey Supple Ones,
Today’s mission is to shine a little light on a movement we take for granted, going up and down stairs. It turns out that the same poor mechanics that cause jumper’s knee or push press knee are similar to the kinds of shear inducing forces inolved with running hills or walking stairs.
Mission: If someone cleans up their mechanics, what tissues would you mobilize first? How would you check that they were normal? How would you test and retest? What other movement erros would you see in their other movements. Post MobRx Day 1 to comments.
Kstar
14 Responses to “Episode 318/365: Knee Pain On Stairs or Hills”
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My guesses are: mobilize the hip external rotaters with modified pigeon pose type stuff, and maybe ankles and feet. Test/retest with a toes forward squat. Test for normal would be checking hip external rotation and other movement errors would be valgus knee and…I don’t really know.
I have been having this exact problem for over a year now. It gets especially bad when deployed on an aircraft carrier and I’m climbing ladders and steep stairs all day. Two navy physical therapist and an orthopedic surgeon later and I’m still not fixed. Thanks for pointing me in a good direction The world needs more like you K Star.
i would have them roll on a foam roller, thighs and lower back, then have them do a couch stretch for 4 mins per leg, just so i could mock them while they are in pain.
Man, I’ve been tweaking my left patellar ligament for the past couple years, especially when I do that half-jog/half-fall down the steps people do. My response has always been to be more deliberate and careful going down steps, but never thought about knees out. That makes sense.
I would do some work on the lateral hip are in flexion and maybe do some soft tissue work or stretch out that TFL since it gets super tight after hip hiking. I would also do some glute activation work to make sure they’re engaging the posterior chain when they step instead of just hunching over a misaligned patellar tendon.
You guys selling wetsuits? What’s up with all the rubber?
Presently, my right ankle and knee are aching from old injuries that keep nagging. Not running, or jumping at the box. But feeling as if I’m taking many steps back. Does one turn out from the hips or from the knee? Both? Kstar is the best!!!
Hi KStar,
could you please elaborate on this concept in the light of pistols? I would assume that it is the same, but most people’s knees break in as the squat down.
Warm regards from Cape Town!
Roland
This is the first I have ever heard of knees out to climb stairs. I wonder if by “thinking” knees out K-star is trying to say “activate your external rotators (post glute med)??” I know glut med strengthening is crucial for knee tracking and to have the strength maintain proper biomechanics when going stairs/hills etc. Anyone else have any ideas??
I’ve been dealing with this for almost a year and I’m so thankful this WOD finally came up!
KStar,
Would skipping a step when walking up stairs eliminate the shearing occurring across the kneecap?
Thanks
Rob
Great video.
It is amazing what a subtle change can make.
By just implementing these small changes, it is going to make a world of difference.
Thanks heaps…