Daily Mobility Exercises by Dr. Kelly Starrett Forums Knee Lateral Collateral / Knee Pain

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    • #70846
      AvatarSophie Ker

      I notice that in a lot of Kelly’s videos, especially ones where we’re “pigeon-posing”, he mentions dropping the foot off the surface to alleviate pain in the knee. I never had an issue with this, but lately, I have been experiencing what I assume is this issue.

      It happens basically every time I externally rotate my leg; very often, I like to cross my legs, propping my right foot up onto my left knee, when sitting, and I get this painful “gapping” feeling in my right knee. It seems to be worse when I point my foot out externally—when I rotate it back in, it’s not nearly as bad.
      Are there solutions for this? I’d love to alleviate the pain, but I also want to know what might be causing it so I can just fix that.
      I should note that it only seems to happen in my right knee. Left one is basically fine.
    • #74326
    • #74328
      AvatarMatt Troutfetter


      I hope you dont mind me joining in here, I’ve a kind of similar issue too when I do this stretch or the figure 4 desk stretch I get a pain/soreness at the back of the knee after doing this stretch. Not sure what you mean by a gapping feeling though.

      I’m going through those videos you posted but Is there anything else I should be looking at? Or is it just a case that I’m stiff


    • #74329
      AvatarSophie Ker

      Kaitlin: I’ve most certainly been working upstream especially, though admittedly not as much as I used to. “Pigeon posing” and similar ext. + flex. hip mobs are tough for me but doable. It’s just hard for me to make progress with my right leg due to this knee issue. Left hip is dealing with some sort of impingement, but that’s a story for another thread.

      It’s similar to what was mentioned in this morning’s DailyRX, actually: http://www.mobilitywod.com/daily/tuesday-march-18th-2014/ In the cross-legged hip stretch, he mentions ways to unload the leg and knee if you’re gapping the LCL, which is exactly what’s happening with me, but Kelly never quite discusses how to address that issue. It is simply a tight hip, and the resulting lack of torque is being pushed through the knee instead?
    • #74330
      AvatarMatt Troutfetter

      Hi Conor,

      Thanks for clearing that up just watched that video, I experience something else so then. Its more at the very back of the knee as opposed to the front.


    • #74331
      AvatarSophie Ker

      Alright, so a skim through BASL let me find this statement in the Hip External Rotation with Flexion – Option 2 chapter:

      “This is the first mobilization that I recommend to people who experience lateral knee pain in the first position. If you’re so tight you’re not flexible enough to get your knee to the ground, you end up pulling your lateral knee joint apart as you load your leg into flexion. By posting up on your foot and then letting your knee drop out to the side, it solves a lot of the knee-gapping issues that causes your knee to flare up. Not only that, the position is much easier to get into because you’re not as restricted by your back leg in extension.”

      Later, this:

      There are a lot of athletes who are so stiff they can’t get into any of the previously demonstrated positions without their knee joint ripping apart. If you fall into that category, you need to address the stiffness with some quality quad and hip smashing, and you need protect your knee joint by dropping your foot off a box.”

      This seems to be the problem. Stiff hips, so the torque is instead be translated through my knee and opening up the LCL. The workaround seems to be to drop the foot off of the box (if elevated) or cradle the knee towards you to alleviate it. That’s fine, but that’s alleviating symptoms—I need to address the cause, which (again) I assume is tight ext. rotators and hip flexion. This makes sense, cause I’ve been having trouble getting my knees out in the squat lately.

    • #76590
      AvatarRyan Stayskal

      Conor I am now having the same problem and can’t seem to figure it out. Could you please let me know how you fixed this issue?

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