Break patterns to avoid muscle and joint problems
Something as simple as crossing your legs constantly in the same way could be what makes your knees throb when you run.
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When you break a bone or get a massive bruise, it’s usually clear what caused it: a tumble off a bike, a hockey stick to the shin, an overly enthusiastic tackle, or some other mishap.
When it comes to muscle and joint problems, however, pinpointing exactly what’s responsible can take some sleuthing — and the answer may seem a little far-fetched.
Something as simple as crossing your legs constantly in the same way could be what makes your knees throb when you run, says Jennifer Howey, a Toronto-based physiotherapist who treats many recreational athletes.
Repetitive movements, whether in sports or daily life, along with poor posture lead to muscle imbalances that, over time, can cause all sorts of aches and pains, she says. And left untreated, they can set off a chain reaction of injuries.
“It’s like a domino effect,” Howey says.
It starts when one muscle becomes too tight and the opposing muscle grows too weak, she says. That can happen in a number of ways, from sitting in a slump all day to playing tennis four times a week without changing your grip.
The tight muscle yanks the joint out of place, causing pain, she says. The body then adjusts by shifting the burden to another muscle, which eventually creates a new imbalance somewhere else.
A classic example is patellofemoral syndrome, commonly known as runner’s knee. In the majority of cases, Howey says, it stems from tight outer thighs that pull the kneecap out of its normal range of motion because the inner thighs are too weak to hold it in place.
Runners might then change their stride to make up for the knee pain, overusing and eventually straining other muscles.
Similarly, back pain can often be traced back to weak abdominal muscles: without the abs to stabilize the spine, the body starts to rely on the hip flexors, which originate in the lower back.
“(The hip flexors) are big muscles, they’re not meant to be stabilizers,” Howey says. “They pull too much on the spine.”
For that reason, treating a problem in one part of the body can involve loosening or building muscle in another area — typically a combination of both, she says. It can take up to six weeks of stretching and strengthening to get back on track, she says.
Still, some discrepancies are inevitable, she says. After all, we all have a dominant hand, and most people find they balance better on one side. The key is to keep those imbalances from turning into something worse.
Start by making a conscious effort to break out of your patterns she says. Carry your purse on the other shoulder, sleep on the opposite side of the bed, uncross your legs.
Moving throughout the day — not just during your workout — can help offset some of the effects of bad posture, she says. Get up every hour to keep that slouch from setting in.
And switch up your exercise routine. “The people who fare better are the ones who have a variety of activities,” Howey says. To ensure you build strength evenly, try to perform exercises that work each side separately, such as one-legged squats, and watch your form.
Paola Loriggio is a journalist in Toronto. She owns more workout clothes than real ones. Gym Rat runs twice a month.
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