Part 2: Knee Pain and ice skating
In the previous post I addressed the importance of quadricep and hamstring muscle balance and looked at the anatomy of the knee. Now lets take a look at how flexibility of the muscles in the leg/hip and foot mechanics can affect the knee joint.
Anatomy of thigh and hip
It is important to remember movement in the hips and ankles have a direct effect on the knee joint and need to be balanced. If the psoas (hip flexor) is too tight it might contribute to knee hyperextension, increased lumbar lordosis and difficulty leaning into back edges. If the iliotibial band (ITB) is tight, it will contribute to poor tracking of the patella/kneecap (i.e. lateral tracking) causing patellofemoral pain. If the calf is tight it does not allow the foot to flex (dorsiflex) which can have a negative impact on the ability for a skater to bend deeply into the knee causing strain in the knee as well as compensatory strategies such as knee/foot collapsing in as well as difficulty executing skills that require deep knee bends like edges and turns.
Having a good stretching program before and after exercise is essential to keeping your muscles balanced and improving flexibility. A foam roller or lacrosse ball is handy to bring with you to the rink and use for the ITB, quadriceps, calves and glut tissue.
ITB foam rolling
Glut foam rolling
Quadricep foam rolling
Calf using lacrosse ball
Other stretches for hamstrings and psoas that would be beneficial to add after practice to improve flexibility and decrease tension are scorpion, kneeling hip flexor and hamstring stretching.
scorpion stretch
hip flexor stretch
hamstring stretching
Twist Physical Therapy specializes in treating skaters of all ages and abilities, both Figure and Hockey Skaters. Dr. Sarah Berkshire coaches and competes with the Washington Ice Emeralds Synchronized Skating Organization, Kraken Skating Academy and Highland Ice Arena. Dr. Sarah offers 30 minute FREE PT consults specifically tailored for skaters. Contact today to schedule or learn more.
