If I had a nickel for every time someone I’m working with complained about knee pain (or hips, low back or ankle for the sake of keeping a focus on joint pain I’m summing things up into knees) I’d be rich, for sure.
Wanna know what three things these folks all have in common? Read on. And if you’re doing them and experiencing pain in the lower limb joints, I’d highly recommend discontinuing them. Duh, right?
Alright, here you go.
1. Stop running.
I’m willing to bet that’s your go to “get fit” when you’ve had a shitty weekend of party, binging pizza and beer etc. “I’m going for a run first thing Monday morning!” Yeah. Do that. That makes sense. I mean running is only an Olympic sport people train all of their lives for. Any Joe Blow can just lace up the ol’ sneakers and hit the pathways. No! Stop running. If your knees hurt, you’re likely way out of alignment and likely need a gait/postural correction specialist (like myself!) to begin to fix things. So, start by not running.
Well running is nothing but a glorified lunge amplified in intensity through speed and impact. Two things that’ll promote injury with poor muscle recruitment and technique. Let’s try doing 3 sets of 10 lunges/leg. If you don’t know how to do a lunge you should probably not be running and you should pick up the phone or email me.
2. Start weightlifting
It’s no secret weights and resistance training is multi purposeful when it comes to athletic/lifetsyle goals. Lifting weights promotes muscular strength and endurance, makes your bones stronger, helps to reduce risk of injury. There, that’s the one. Bingo! Want to fix your knees? Do lunges, deadlifts and squats.
Just do it. Hahaha, just kidding. Actually it’s a great question. Seems counter intuitive, but if you lift weights your body has a chance to remember the movement pattern for the exercise. So, that can be very good if you’re doing the exercise well. That means that you will work out muscular imbalances that may have existed (again, figure out for sure by hiring on a postural correction specialist like myself before you just wing it). When you can lunge straight, you can run straight… provided the appropriate muscles are firing.
3. Start foam rolling
Yeah, it’s simply a must if you want to recover properly. Foam rolling or active release or self-massage is a pivotal rest day technique to help alleviate muscle soreness and tightness and also help to increase range of motion, mobility and increase strength and flexibility of all areas that’d otherwise get all bunched up. Foam rolling also helps to “recruit” muscles. Your body senses a little pressure near a muscle group that has trouble firing or engaging and whammy! That muscle knows how to turn on now. It’s also know as facilitation, where touch helps sense a neurological response to the working muscle tissue and the movement happens in proper sequence. I’d add it to the end of my session to relieve soreness in my body. Laying down long-ways letting it go across your spine is also really nice and relaxing.
Give it a go and let me know how many times you curse my name. If you need help with any foam rolling techniques or need to know what a roller looks like, please contact me
Remember, you don’t have to be a rock star to start, but you have to start in order to become a rock star. Stay sweet, folks.