Sore kneecap

[Jillian]

I notice that when i jog my knees start hurting. I am fine the first day, then the second day, im really sore, and yesterday was my third day, and i only made it to the end of the parking lot, and i had to turn around and come back home..walking and holding my knee the whole way. I was in complete agony. This is really crappy because I LOVE to jog. When I was a kid, i had to wear a full leg splint for 3 months because my knee kept locking on me.
Any suggestions on how to get rid of this pain? perhaps glucosamine or something??

[Blondell]

^^Bump for replies....

[Erik]

Generally speaking chronic knee pain is not about the knees, but rather issues either at the joints above or below the knee - so the ankle and/or the hips. Of course, not always, but many times this is actually the case.

From an ankle standpoint, you'd need to work on improving your ankle mobility. Check out this youtube clip with Bill Hartman

http://www.youtube.com/watch?v=vxr9-IB0Rr4

From a hips standpoint, focus on improving hip mobility through movements like fire hydrants, ant/post leg swings, side to side leg swings, etc as well as statically stretching the hip flexors, glutes, external rotators of the hips. Add to that some dedicated work on various glute activation exercises - supine bridges, bird dogs, etc.

Over time this should help.

You can do a simple test to see if your glutes are firing effectively by simply lying on your back with knees bent and feet flat on the floor. Lift one leg to 'get it out of the way' and then slowly do a glute bridge while driving off the heel of the supported leg. Where do you feel this? You *should* feel it predominately in the glutes, but those with glute firing issues or hamstring dominance will feel it in the hamstrings primarily. Check the other side as well.

[Erik]

You can do a simple test to see if your glutes are firing effectively by simply lying on your back with knees bent and feet flat on the floor. Lift one leg to 'get it out of the way' and then slowly do a glute bridge while driving off the heel of the supported leg. Where do you feel this? You *should* feel it predominately in the glutes, but those with glute firing issues or hamstring dominance will feel it in the hamstrings primarily. Check the other side as well.

How many just got down on the floor and tried this? :lol:

[Blondell]

I considered it. But I'm eating. :nonono: :lol: