🦵 Below the Knee is the Key: Why You Can't Neglect the Calves in Knee Pain Assessment 🐮
If you're experiencing knee pain, or treating someone who is, it's essential to look beyond the knee itself. While the knee may be the site of discomfort, one of the most overlooked areas contributing to knee pain is, surprisingly, the calves! Here's why you shouldn't neglect them during your assessment.
The Running Gait and Knee Pain Connection 🏃♂️
When we think about knee pain in runners, we often blame the quads, knees, or hips. However, the calves, especially the soleus, play a significant role in running biomechanics. Research shows that during the running gait cycle, the highest demand on the knee joint occurs at midstance, a critical phase of movement (Dorn, 2012). This is also the point when your calves are working hardest, particularly the soleus muscle, which stabilizes the leg and absorbs shock as you land.
In fact, this simultaneous demand on both the quadriceps and the soleus creates a delicate balance. Any weakness in the calves may result in increased strain on the knee because the quads have to work harder to compensate. This can lead to overuse, poor mechanics, and ultimately, knee pain.
Why Calf Strength Matters 💪🦵
Weakness in the calf muscles can be a sneaky contributor to knee issues. When your calves aren't doing their fair share of the work, the quads and knee take on extra load. Over time, this can cause problems like runner's knee or patellofemoral pain syndrome (PFPS), which is common among distance runners and athletes.
Addressing knee pain involves more than just stretching and strengthening the muscles directly around the knee. It’s critical to assess the entire kinetic chain, and that starts below the knee. By strengthening the calves, particularly the soleus, you can help:
Reduce the load on the knee at midstance.
Improve overall shock absorption during running.
Enhance stability and power in your running gait.
Strengthening the Calves: A Key to Knee Pain Relief ⚠️
If you're suffering from knee pain, assessing the strength of your calves should be a priority. Building calf strength, especially in the soleus, can reduce stress on the knee and help prevent future injuries. Calf raises, eccentric heel drops, and other targeted exercises can improve strength and endurance in this critical muscle group, allowing you to run more efficiently and pain-free.
Takeaway: Don’t Overlook the Calves! 🔍🦵💥
Whether you’re a runner struggling with knee pain or a health professional looking for a solution, remember: below the knee is the key! Weakness in the calves, especially the soleus, can contribute significantly to knee problems. So, the next time you’re dealing with knee pain, make sure to assess and strengthen your calves.
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📚Reference
Dorn TW, Schache AG, Pandy MG. Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance J Exp Biol. 2012 Jul 1;215(Pt 13):2347