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You kneed to do this…

Jan 11th, 2014

Dan asked The Guru for the following Physiotherapy Advice:

Hi – I get sharp pain below to the outside of my knees when I run more than 5km or so. It repeats for a few days after when I walk. I also get mild pain above my knees when I cycle of prolonged distances, and inside my knees if I swim breast stroke for more than 1km or so. Could physio sort this, and how long should it take?

The Guru Responded:

Hi Dan

OK simply put, outside pain = ITB friction pain, pain above knee = quads tendon and inside pain = MCL stress.

Have you got 3 things wrong with your knee? I very much doubt it….I think you’ve most likely got a really unstable hip/pelvis. The lack of control around your hip/pelvis means that when either weight bearing (running or cycling) or non weight bearing (swimming) your knee waggles around too much because you haven’t got enough proximal or near control to your core.

You’ll have a shocking single knee squat – you can do it, but you’ll have poor control….and this is where your problem lies.

Seeing a good physio who can easily identify and show you what you’re doing is vital. If you can see and understand what’s wrong and what you’ve got to do then getting better will be a doddle.

How long will it take? It all depends on understanding what’s up and how much time and effort you put into it.Your rehab isn’t about getting your hip/pelvis stronger; it’s about getting more control. This training/coaching is done little and often.

Judging by your symptoms and what you’re doing I’d guess that within a month you’ll be well on your way and within 6-8 weeks you’ll be well over it.

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