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The Ready State: Mobility Training with Dr. Kelly Starrett › Forums › Knee › Top of knee cap pain
Tagged: kneecap
- This topic has 4 replies, 3 voices, and was last updated 10 years, 9 months ago by
Jessica Cross.
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02/19/2014 at 5:20 pm #70806Jessica CrossMember
I have been having pain on the top of my knee cap when performing pistols and doing heavy squats. It hurts when I put pressure right on the top of my knee cap when my leg is straight but it does not hurt when putting pressure on it while my knee is bent. I have been doing drills on my quads, ankles and hip but the pain still seems to be there. Wondering if I should have a doctor check it out since it hurts when I apply pressure or maybe someone has an idea what the problem is here.
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02/19/2014 at 11:50 pm #74182AnonymousGuest
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02/21/2014 at 12:33 pm #74187James BeattyParticipant
Had a similar pain during the same, turned out to be overly tight anterior leg muscles. Try this:
1) Pay Attention to exercise form, and other mobility aspects above and below the knee.http://www.mobilitywod.com/2013/07/pro-episode-31-user-request-friday-live-from-the-games-patellar-tendonitis/
2) Smash your quads & hip flexors (and/or ITB & adductors if need be). Spend 8:00 per leg, twice a day.
Correct Quad Smash Technique:
http://www.youtube.com/watch?feature=player_embedded&v=5nlarY4AdQw
Barbell Quad Smash:
http://www.youtube.com/watch?feature=player_embedded&v=c57xVyqTEjw3) Couch/wall stretch like it’s your job. I’m talking like at least 3 times per day, at 2:00 per leg (6:00 per leg / per day). This is the most important in conjunction with #1.*** If this is painful, your anterior leg is too tight.
http://www.youtube.com/watch?feature=player_embedded&v=-ZX1QMTdAC44) Smash and stretch your calves – make sure you have full ankle range of motion. Also, anterior tibialis: use a tennis ball, or lax ball and start to “peel” it off your tibia. Clean up the fascia right below the knee.
http://www.youtube.com/watch?feature=player_embedded&v=fCFlfgCqpK85) Voodoo band your high hip, mid quad, suprapellar pouch, and high calf / right below your patella. Perform squats (good form) and calf raises / stretches while in the bands for ~ 20 reps. Feed you knee joint some slack by voodooing above and below the knee.
1. http://www.youtube.com/watch?feature=player_embedded&v=-RYMV0salw8
2. http://www.youtube.com/watch?feature=player_embedded&v=JVRTnKUgARA
How To Make Your Own Voodoo Bands:
http://glennpendlay.wordpress.com/2012/02/17/got-tendonitis/
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02/21/2014 at 2:36 pm #74188Nathan RicherParticipant
I would also check your squat form. are your shins vertical? are you driving the upper legs outward as you descend? if they are not vertical during the regular squat, and are driving forward of the feet instead, this will put a ton of pressure on the structures around the knee. then you exacerbate the problem with the pistol (i assume it’s a one legged pistol) because in order to complete the pistol, you’ll have to push the knee forward of the foot.
also on the pistol, you need to make sure you’re squeezing and using the glutes on the way up. if you depend on the quads to get up, that will also put a ton of pressure on the knee.good luck! -
02/21/2014 at 8:47 pm #74189Jessica CrossMember
Thanks everyone! I will get to work immediately.
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