Main menu

Knee pain and other knee problems

why it can start start with your abs (and even your transverse abdominis)

All

Knee pain

When we have knee problems, we tend to focus on the knee joint. We ignore the idea that the knee is part of a mechanism designed  to transmit force from the torso to the foot (and vice versa).  Neil Keleher, Sensational Yoga Poses.

When dealing with problems like knee pain, it helps to understand how the the knee should work (problem free).

The body is a complex system. The knees are part of complex subsystems. Saying that understanding one system in particular will fix your knee problems or knee pain would be misleading or disingenuous. However, it can be part of the solution, and in some cases understanding this one system and being able to act on that understanding may help.

(Even better is understanding that when looking at any system or "sub-system" of the body, the definition of that system can be somewhat arbitrary. When dealing with problems you can define systems in such a way that the problem is easier to understand and thus easier to fix!)

So what is this basic system that the knee is a part of?

Why tortoises have shells

Well first a basic idea. If you've ever seen The Boys, the Amazon series that looks at the case where super heroes are for the most part bad, there's a part where a t.v. show within the show talks about why tortoises have shells. They have them not for protection (or not just for protection), but for more efficient digging.

So the shell of a tortoise, which is the rough equivalent of our spine and ribcage (and hip bones) provides a foundation for the forelimbs or arms so that they can be used more effectively for digging.

Admittedly a shell is a more rigid foundation than that provided by our hip bones, spine and ribcage, but we have muscles in part so that we can stabilize joints and body parts, such as the hip bones, spine and ribcage.

You are probably used to thinking of muscles as things that "create" movement. And they do do that. They accomplish that in part through the creation of force. But muscles can also be used to resist movement.

If someone pushes you and you don't want to be pushed, then you activate muscles in such a way as to resist the push. Your muscles activate to resist the force of that push.

A more general way to think about muscles is that through their activation they can either create a change (moving the body) or they can resist a change (keeping the body still when it is acted on by some external force).

How we can give our arms and legs the equivalent of a tortoise shell

We can give our arms, our legs, or both, the equivalent of a tortoise shell by stabilizing our spine. This, in part, means making the joints that joint these structures more rigid. It also means unifying their masses.

This unified mass anchors the muscles that work on the arms and legs, giving them a stable foundation from which to work effectively.

Looking back at the shell of a tortoise, it's not just it's rigidity that enables it to dig more effectively. It's its mass.

Give a tortoise a shell made out of fiberglass or something equally stiff but light in weight, and it might not be able to dig as effectively.

Why we have to work to stabilize our spine

A tortoise can dig because of it's shell. And it can move. But it can't do much else because it's shell is rigid (as well as massive.)

We have a mobile spine, ribs and hip bones so that we can use our arms and legs in different ways. The mobility of our spine allows us to configure it in different ways and then stiffen it so that we can apply force effectively.

What is core control?

You might be saying or thinking that stiffening the spine is just core control.

If your concept of core control includes more than just the abs, but encompasses the spine, ribs and hip bones and the muscles that work on and between those elements, then yes, you'd be right.

The idea here is that, core control is more than just activating your abs. It's more than just having "a strong core". (Otherwise nature probably would have equipped us with a rigid spine, hip bones and ribcage.) Core control means being able to stabilize our hips, spine and ribs (and even our head) in various positions so that we can use arm and leg muscles effectively in any number of ways.

The knee is part of a force transmission system

So what has this to do with the knees and in particular knee pain?

If you've ever looked at a digging machine or back hoe, notice how every part of the machine is in service to the bucket at the end of the arm. And actually, it would be better to say, that the machine as a whole is designed to serve the idea of digging up bucket loads of dirt and moving it. (Or if a jack hammer is attached, then the machine as a whole works towards breaking up concrete.)

For whatever reason, when we have knee problems, we tend to focus on the joint in question, the knee joint, and ignore the idea that the knee is part of a mechanism designed to transmit force from the hip to the foot (and potentially vice versa). However, the knee is part of a system that originates at the torso and ends at the foot. The knee transmits forces from the torso to the foot (and vice versa.)

Foundations for effective force transmission

Now while it is possible to isolate parts, and personally, I spend a lot of time on that to learn to feel and control individual parts, and while in low load situations it can be useful to use isolated parts, the parts of the body can be integrated to act together. A general rule of thumb might be, the bigger the load, the more the body needs to be integrated (the more parts of the body that need to be involved) in order to deal with the load.

So dealing with knee problems, it helps to understand the knee in isolation but it also helps to understand that the knee is designed to transmit power from the hip and torso to the foot. And you could say that the torso can act as a foundation for knee, and all other parts of the leg.

And so if you have knee problems a good place to look is the hip, but you can also look at the foot. And actually, you can also look at the ribcage. (See this article Your knee, spine, ribcage and mood for why you might want to look at it and your spine when dealing with knee problems.)

Knee anatomy, connecting the hip to the foot

The idea of the knee acting as an intermediary between the hip and the foot is actually reflected in the muscular anatomy that connects to the knee.

While single joint muscles like the vastus muscles, the popliteus and the short head biceps femoris are important for knee function (of the top of my head those are the only single joint muscles that act on the knee), there are a plethora of knee muscles that attach from the lower leg (which has two bones, the tiba and fibula) to the hip bone.

More tellingly, these muscles attach from the lower leg bones to the corner points of the hip bone. And apart from the rectus femoris, these muscles all attach to either the inner or outer aspect of the lower leg.

The rectus femoris is the only one that runs across the front of the knee joint (and that's one reason that bent knee hip flexor stretches like couch stretch work mainly to lengthen or stretch that muscle.)

Shin rotation relative to the femur and/or hip

Assuming that one foot is no supporting body weight, these muscles can act from a stabilized hip bone to control rotation of the shin relative to the thigh and hip.

Note that if the knee is straight, then the shin can't rotate and so these muscles then can help control rotation of the thigh as a whole relative to the hip bone.

If any of these muscles aren't working properly then you reduce controllability of the shin relative to thigh and hip bone. And your knee joint may suffer (or give you pain signals) as a result.

Shin rotation relative to the foot

Note that there are muscles that attach from the lower leg bones to attach to the bones of the feet and toes. These muscles can be used to rotate the shins relative to the feet or to shape the feet with respect to the shins in the process helping to control the ankles and feet.

So from the hip, assuming that the hip bone is stable, you can control the shin, stabilizing it so that the muscles that cross the ankles have a stable foundation from which to work on the ankles and feet.

The knees are the intermediary.

A basic principle of muscle control

So how can we use this understanding? Well, first it would be helpful to understand one of the most basic principles of muscle control. It is a principle is so general it can be applied to anything that you do.

I got a taste of it learning to file pieces of metal when undertaking trade training in the army. I also got a taste of it in grade 5 science class (or maybe it was grade 7…) and even when learning to use spreadsheets and writing link text for web pages.

I even got a taste of it while taking social dance lessons.

When building a building it's the first thing that is done, assuming the plan's have already been drawn up.

Muscles need an anchored end point for effective control

In terms of muscle control, this basic principle could be stated as: any muscle needs a stable foundation or anchor point to function effectively. If trying to deliberately control a muscle one of the first things you can do is provide anchoring for one of the end points of the muscle that you are trying to control.

Going back to those muscles that work on both the knee and hip joint, three of them, the sartorius, rectus femoris and tensor fascia latae all attach at or near the ASICs, the front point of the hip bone. Another sometimes hip flexor is the gracilis which attaches to the pubic bone.

The gracilis could help in hip flexion is the hip is extended. However, if the hip is flexed, then it may actually help to extend the hip. But rather than worrying about whether or not either is true, I'd say you'd be better of learning to feel and control your gracilis, and all the other muscles mentioned, so that you can turn them on and off at will. You can then notice the affects and respond accordingly.

How do you anchor these muscles so that they can work effectively on the knee and possibly alleviate knee problems? By creating an upwards pull on the ASICs and pubic bone.

An elegant solution to anchoring the hip flexors that act on the knee

And while you could do that by using the external obliques and rectus abdominis, a more elegant solution would be to learn to use the transverse abdominis.

When you use it to pull the belly inwards, past the border of the ribcage and hip bones, and assuming your ribcage and hip bones are stabilized, then you lengthen the obliques and rectus abdominis. And in turn these muscles can activate to resist lengthening. In the process they create an upwards pull on the ASICs (and if you choose, the pubic bone). You thus help to anchor the upper attachment points of the aforementioned hip flexors.

Alternative anchor points

Note that the muscles that attach to the other corner points of the hip bones, the PSIC and Sitting bones, are also important, and if anchoring the ASICs and/or pubic bone doesn't help, then you may want to look at anchoring the PSICs and sitting bones also.

Courses

Spine control

For exercises to help you better feel and control your spine and hip bones, check out the Lessons in muscle control for your spine course.

It's designed to help get a feel for your entire spine as well as your hip bones.

Hip flexor control

For exercises that focus on helping you to get a better feel for and control of the hip flexors, particularly those that attach to the ASICs, check out the Lessons in muscle control for your Hip flexors course.

Hamstring (and glute) control

For a course that teaches you to feel and control the muscles that act from (and work on) the sitting bones, check out Lessons in muscle control for your Hamstrings course.

This course teaches you to anchor and to feel and control your hamstrings as well as your glutes.

With the first course you'll learn to feel and control muscles that act on the spine, hip bones and ribcage, including the transverse abdominis.

In the second you'll learn to feel and control the aforementioned hip flexors.

In the third you'll learn to feel and control the hamstrings and gluteus maximus. Note that the superficial gluteus maximus is the muscle that attaches to the PSIC.

Short videos with clearly explained exercises

Each course is divided into short videos, each focusing on simple exercises to help you feel and control particular muscles or joints. Explanations are also included or basic principles.

The exercises are designed to be simple enough that you can practice them without the video so that you can focus on feeling and improving your control of your body.

One shortcoming of these courses is that they don't include yoga routines for practicing these activities. The focus here is on giving you a basic understanding of muscle control.

30 Day money back guarantee

Note each course comes with a 30 day money back guarantee. Let me know within 30 days of purchase if you aren't satisfied with the course and I'll give you your money back.

Take out the slack, membership

You can also access all three courses (along with the rest of my muscle control courses) via the Take out the slack membership. It's $40/month (or lower if you sign on for three or six months) and you can cancel at any time.

Note that with the membership, you can only stream videos, and not download them. But it does come with a 10 day money back guarantee for first time members.

Learn more about the "Take out the slack membership".

Published: 2020 06 15

Neil Keleher

Hi, I'm Neil Keleher

I have a bachelor's degree in Systems Design Engineering from the University of Waterloo.

I've taught yoga for over 20 years with a focus on force perception and using it to improve body awareness, stability, strength and flexibility.

My main interest is in basic principles that can be applied in any endeavor to make learning and doing easier and to make problem solving easier.

You can find more by me on my other website zeroparallax

Clearly defined poses, exercises and stretches for improving stability, body awareness and flexibility.

Ebooks and video courses by Neil Keleher

Balance Basics ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

Yoga Basics 1 ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

Yoga Basics 2 ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

Yoga for shoulders ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

Hip control Guide ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

Working towards wheel pose ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

Dance of Shiva ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

know to flow ebook. Neil Keleher, Sensational Yoga Poses.

Ebook

ebook bundle including: the dance of shiva, balance basics, yoga for your shoulders, yoga basics 1, yoga basics 2, the hip control guide, working towards wheel pose, know to flow.

Ebook bundle: 8 books

take out the slack. Neil Keleher, Sensational Yoga Poses.

Video Membership

5 Sensational yoga routines for beginners. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Frictional muscle control. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Extreme stability, Foot and Ankle Stability for Better Hip Control. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Mindful muscle control and proprioception. Neil Keleher, Sensational Yoga Poses.

Video routine and workshop

Ribcage mobility video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Muscle control for your Spine video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Hip flexor control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Hamstring control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Thigh muscle control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Long thigh muscle control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Deep hip muscle control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

SI joints, hips and spine control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Shoulder control video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Arm strength for push ups video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

Better hip joint control. Neil Keleher, Sensational Yoga Poses.

Video workshop

Leg anatomy video course. Neil Keleher, Sensational Yoga Poses.

Video workshop

take out the slack. Neil Keleher, Sensational Yoga Poses.

Video Membership

Related:
Knee Pain
(Knee)

Vastus Intermedius, Preventing Knee Pain

How Mood And Posture Can Affect Your Knees

Medial Collateral Ligament Pain

Sartorius and Inner Knee Pain while Running

IT Band Knee Pain (outer knee pain)

More Knee articles

Return to TOP of Page

Main menu