March 29, 2024 • 7 mins
Do you have inside-knee pain?
Good news: you can FIX IT YOURSELF!
In this episode, Chris shares what causes pain in your knee and how you can fix it yourself.
For release exercises, check our channel: youtube.com/par4success
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Golf Fitness Bomb Squad podcast with Chris Finn,
a production of P for S Golf. Welcome to the
Golf Fitness Bomb Squad. I'm your host, Chris Finn, and
today I'm going to talk about an issue that golfers have.
Speaker 2 (00:17):
Actually, it just literally just.
Speaker 1 (00:18):
Came up with one of the clients that we have.
He had emailed one of our newer therapists and basically
was saying that he had had some inside knee pain
that it started. They had done a workout earlier that day.
This is a gentleman who probably mid fifties, early fifties.
It just started getting into kind of the you know,
(00:40):
some of this early strengths type of thing, so like
you know, squatting like twenty five pounds of the Goblet
Squad right, just just literally just working on patterning. Obviously
we're working on some mobility stuff. There's limitations in the
hips and shoulders and just some other rotary areas. And
basically did the workout in the morning for the first time,
kind of like a you know, actual strength workout. You said,
(01:03):
twenty five pounds Goblets Squad's nothing crazy, but more than
excuse me, more than he than he had been doing,
and then from there then he went and he hit
some balls and basically later that night had some inside
or kind of the you know we called medial or
inside of the lead knee. He's a right handed player,
so left knee, the inside of his left knee was
a little bit sore, having some.
Speaker 2 (01:25):
Discomfort, and so he emailed.
Speaker 1 (01:26):
He said, hey, I don't know if something happens, some
went wrong, Like, I'm not sure what to do here.
Speaker 2 (01:32):
So I think one of the cool things is that.
Speaker 1 (01:38):
This is something that happens not just to one person,
it happens to lots of people. But really the cool
thing is that it's totally fixable and you can fix
it yourself if this happens to you, So particularly when
we're talking about the knee. So what I wanted to
do is just kind of dive in real quickly here
about this very localized issue that's actually super common, and
(01:59):
why it happened, and how to identify like something really
bad versus something like this which is super easily fixed.
So the you know, think about the presentation of the
of the gentleman. He had very little hip internal rotation,
meaning he can't get into his lead side. Okay, he
has not doesn't really have a very high fitness age,
(02:20):
meaning he hasn't done tons of working out in the past, right,
so he's brand new to working out. So we all
know that the first couple of times you work out,
you probably you muscle get a little bit sore. Right,
So he's a little bit sore. He then goes and
he goes and he hits golf balls. So now this
is the important piece. We asked, well, okay, so what
he hit golf balls? Well, then you start asking a
little bit deep. We start digging deeper. How many balls
did he hit? He hit a good amount. What was
(02:41):
surface was he hitting up? Well, he was hitting on mats. Well,
then what footwear was he wearing.
Speaker 2 (02:45):
He was wearing.
Speaker 1 (02:45):
Spikes right here, shoes that have grips.
Speaker 2 (02:48):
Right.
Speaker 1 (02:49):
So naturally, if you put that into a mat, the
feet are not going to move nearly as much as
if you're in grass, particularly this time of year where
the grass is still dormant, I think there's not a
lot of it, so your foot can actually can rotate out. So,
particularly for somebody who has a lead hip internal rotation deficit,
having a foot that's basically stuck in the ground. Is
(03:09):
you're gonna have to get rotation somewhere, and now that
foot is not an option. That puts spinning out is
not an option. So now you have to move up
the chain and the knee is the next place that
that occurs, right, So naturally, what is your body going
to do. It's going to try to use the muscles
around the knee to try to control the knee.
Speaker 2 (03:24):
Right.
Speaker 1 (03:25):
So, particularly speaking, your growing muscles, particularly the adductor magnus,
which is one of your strongest hip internal rotators. So
the muscles that actually fires your hips through the golf ball,
which where we know this gentleman has a limitation as
well as the inside of the quad right, so the
vastest media outs for any of you nerds out there.
So and those two muscles are already fatigued from a
(03:47):
workout earlier in the day, and now we're hitting a
bunch of golf balls with a restricted foot. It's not
crazy to think, hey, those muscles may have had more
work on them and load placed on them, demand placed
on them. Then they've had no very long time. So
therefore there it's not unreasonable to say there's probably going
to be some trigger points that developed just because of
the nature of the muscles being used more. Now, I
(04:09):
want to be clear, this is not a bad thing.
The key is we need to know how to help
those muscles recover so that he can wake up today
and feel fine. And that is using soft tissue work
with lacrosseballs or softballs. If you've got somebody you can
go to and you get dry kneaing or manual tissue release,
that's great too.
Speaker 2 (04:26):
But we just need to get rid of the.
Speaker 1 (04:28):
Trigger points that have developed in the groin and in
the medial part of the quad. Is what maybe at
the VMO bassst media alis oblique. If we can get
rid of those trigger points alsodden knee pain goes away,
right and we're back to being good. And now the
muscles have recovered. They got pushed to their limit. We
help them recover. Well, guess what, now the body's going
to get stronger. And now the next couple of times
(04:49):
that we go through a workout and he goes through
and goes and hits golf balls, he can be able
to do those things totally fine. Particularly as the hip
rotation continues to improve, there's gonna be less and less
rest placed on that knee, even if his foot is
stuck on a mat right, because now the hip is
going to actually clear and so won't go to the
knee right, the hip will actually do what it's supposed
to do. So just if you are if this strikes
(05:13):
any amount of semblance, resemblance to you sounds familiar, a
couple things. Number One, if you're hitting off mats, wear
some shoes maybe like that don't have high profile spikes,
maybe either sneakers or like just kind of like the
casual shoes I like the I've seen, like the Jordan's
or the air Force one kind of golf shoe that
(05:33):
doesn't really have any grip on it, right, A that
shoe was going to be easier to more likely to
kind of slip a little bit on the on the
mat to allow a little bit of foot rotation out
so your foot isn't totally locked in place. So that's
one one consideration you can do. Number Two, that would
be actually after the workout and or maybe both after
(05:54):
you hit golf balls, understanding where you tend to get
tight and where trigger points tend to develop. So for
this gentleman, and if this sounds familiar, it's probably your quad.
It could even be your calf, right, your calf can
refer up to But for the simplicity of the short here,
we're just gonna say quad. We'll deal with the calf
in another episode at some point like then, go after
those that area, Go with a softball or the crossball, go,
(06:16):
you know, go and try to roll the pin and strip.
Speaker 2 (06:18):
And we have tons of videos.
Speaker 1 (06:19):
On how to roll your quad or your vastest mediallitis,
or your adductors, your growing muscles. Uh, just go to
our YouTube a part for success or pe for us Golf.
You can see how to do all of those things right.
But so helping preemptively to recover, and I can tell
you this is exactly what we're going to start to
do for this gentleman, because now we know his area
that tends to get tight for others of you. And
(06:40):
maybe you're back, so maybe you're peremptively going after the
glutes and so as right and trying to release those
areas to keep stay ahead of those continue continuing to
help those issues be recovered and be okay.
Speaker 2 (06:52):
So I just it was such a cool.
Speaker 1 (06:56):
Kind of topic that came up one and it kind
of spurred me to jump on record this for you guys,
because it's he's not alone and I think unfortunately a
lot of pts, a lot of orthos, they'll see, you know, oh,
he's got knee pain in his medial joint line. It's
probably his meniscus or his MCL. And literally, guys, nine
times out of ten, like unless you feel like there's
an immediate, instant acutely where.
Speaker 2 (07:18):
It's like, oh my god, I need it's not the case.
Speaker 1 (07:20):
It's going to be trigger points that are that are
developing and they can cause referral pain down to those
to the joint lines. So hopefully that helps to fuse
a few false beliefs, hopefully helps give you ticking time
bombs to to kind of take some action and start
to take care of your tissue so that you can
keep playing this game without pain and hopefully learns on today.
So thanks as always for hanging out with me, and
(07:40):
we'll catch you on the next episode.
Welcome to the Golf Fitness Bomb Squad podcast with Chris Finn,
a production of P for S Golf. Welcome to the
Golf Fitness Bomb Squad. I'm your host, Chris Finn, and
today I'm going to talk about an issue that golfers have.
Speaker 2 (00:17):
Actually, it just literally just.
Speaker 1 (00:18):
Came up with one of the clients that we have.
He had emailed one of our newer therapists and basically
was saying that he had had some inside knee pain
that it started. They had done a workout earlier that day.
This is a gentleman who probably mid fifties, early fifties.
It just started getting into kind of the you know,
(00:40):
some of this early strengths type of thing, so like
you know, squatting like twenty five pounds of the Goblet
Squad right, just just literally just working on patterning. Obviously
we're working on some mobility stuff. There's limitations in the
hips and shoulders and just some other rotary areas. And
basically did the workout in the morning for the first time,
kind of like a you know, actual strength workout. You said,
(01:03):
twenty five pounds Goblets Squad's nothing crazy, but more than
excuse me, more than he than he had been doing,
and then from there then he went and he hit
some balls and basically later that night had some inside
or kind of the you know we called medial or
inside of the lead knee. He's a right handed player,
so left knee, the inside of his left knee was
a little bit sore, having some.
Speaker 2 (01:25):
Discomfort, and so he emailed.
Speaker 1 (01:26):
He said, hey, I don't know if something happens, some
went wrong, Like, I'm not sure what to do here.
Speaker 2 (01:32):
So I think one of the cool things is that.
Speaker 1 (01:38):
This is something that happens not just to one person,
it happens to lots of people. But really the cool
thing is that it's totally fixable and you can fix
it yourself if this happens to you, So particularly when
we're talking about the knee. So what I wanted to
do is just kind of dive in real quickly here
about this very localized issue that's actually super common, and
(01:59):
why it happened, and how to identify like something really
bad versus something like this which is super easily fixed.
So the you know, think about the presentation of the
of the gentleman. He had very little hip internal rotation,
meaning he can't get into his lead side. Okay, he
has not doesn't really have a very high fitness age,
(02:20):
meaning he hasn't done tons of working out in the past, right,
so he's brand new to working out. So we all
know that the first couple of times you work out,
you probably you muscle get a little bit sore. Right,
So he's a little bit sore. He then goes and
he goes and he hits golf balls. So now this
is the important piece. We asked, well, okay, so what
he hit golf balls? Well, then you start asking a
little bit deep. We start digging deeper. How many balls
did he hit? He hit a good amount. What was
(02:41):
surface was he hitting up? Well, he was hitting on mats. Well,
then what footwear was he wearing.
Speaker 2 (02:45):
He was wearing.
Speaker 1 (02:45):
Spikes right here, shoes that have grips.
Speaker 2 (02:48):
Right.
Speaker 1 (02:49):
So naturally, if you put that into a mat, the
feet are not going to move nearly as much as
if you're in grass, particularly this time of year where
the grass is still dormant, I think there's not a
lot of it, so your foot can actually can rotate out. So,
particularly for somebody who has a lead hip internal rotation deficit,
having a foot that's basically stuck in the ground. Is
(03:09):
you're gonna have to get rotation somewhere, and now that
foot is not an option. That puts spinning out is
not an option. So now you have to move up
the chain and the knee is the next place that
that occurs, right, So naturally, what is your body going
to do. It's going to try to use the muscles
around the knee to try to control the knee.
Speaker 2 (03:24):
Right.
Speaker 1 (03:25):
So, particularly speaking, your growing muscles, particularly the adductor magnus,
which is one of your strongest hip internal rotators. So
the muscles that actually fires your hips through the golf ball,
which where we know this gentleman has a limitation as
well as the inside of the quad right, so the
vastest media outs for any of you nerds out there.
So and those two muscles are already fatigued from a
(03:47):
workout earlier in the day, and now we're hitting a
bunch of golf balls with a restricted foot. It's not
crazy to think, hey, those muscles may have had more
work on them and load placed on them, demand placed
on them. Then they've had no very long time. So
therefore there it's not unreasonable to say there's probably going
to be some trigger points that developed just because of
the nature of the muscles being used more. Now, I
(04:09):
want to be clear, this is not a bad thing.
The key is we need to know how to help
those muscles recover so that he can wake up today
and feel fine. And that is using soft tissue work
with lacrosseballs or softballs. If you've got somebody you can
go to and you get dry kneaing or manual tissue release,
that's great too.
Speaker 2 (04:26):
But we just need to get rid of the.
Speaker 1 (04:28):
Trigger points that have developed in the groin and in
the medial part of the quad. Is what maybe at
the VMO bassst media alis oblique. If we can get
rid of those trigger points alsodden knee pain goes away,
right and we're back to being good. And now the
muscles have recovered. They got pushed to their limit. We
help them recover. Well, guess what, now the body's going
to get stronger. And now the next couple of times
(04:49):
that we go through a workout and he goes through
and goes and hits golf balls, he can be able
to do those things totally fine. Particularly as the hip
rotation continues to improve, there's gonna be less and less
rest placed on that knee, even if his foot is
stuck on a mat right, because now the hip is
going to actually clear and so won't go to the
knee right, the hip will actually do what it's supposed
to do. So just if you are if this strikes
(05:13):
any amount of semblance, resemblance to you sounds familiar, a
couple things. Number One, if you're hitting off mats, wear
some shoes maybe like that don't have high profile spikes,
maybe either sneakers or like just kind of like the
casual shoes I like the I've seen, like the Jordan's
or the air Force one kind of golf shoe that
(05:33):
doesn't really have any grip on it, right, A that
shoe was going to be easier to more likely to
kind of slip a little bit on the on the
mat to allow a little bit of foot rotation out
so your foot isn't totally locked in place. So that's
one one consideration you can do. Number Two, that would
be actually after the workout and or maybe both after
(05:54):
you hit golf balls, understanding where you tend to get
tight and where trigger points tend to develop. So for
this gentleman, and if this sounds familiar, it's probably your quad.
It could even be your calf, right, your calf can
refer up to But for the simplicity of the short here,
we're just gonna say quad. We'll deal with the calf
in another episode at some point like then, go after
those that area, Go with a softball or the crossball, go,
(06:16):
you know, go and try to roll the pin and strip.
Speaker 2 (06:18):
And we have tons of videos.
Speaker 1 (06:19):
On how to roll your quad or your vastest mediallitis,
or your adductors, your growing muscles. Uh, just go to
our YouTube a part for success or pe for us Golf.
You can see how to do all of those things right.
But so helping preemptively to recover, and I can tell
you this is exactly what we're going to start to
do for this gentleman, because now we know his area
that tends to get tight for others of you. And
(06:40):
maybe you're back, so maybe you're peremptively going after the
glutes and so as right and trying to release those
areas to keep stay ahead of those continue continuing to
help those issues be recovered and be okay.
Speaker 2 (06:52):
So I just it was such a cool.
Speaker 1 (06:56):
Kind of topic that came up one and it kind
of spurred me to jump on record this for you guys,
because it's he's not alone and I think unfortunately a
lot of pts, a lot of orthos, they'll see, you know, oh,
he's got knee pain in his medial joint line. It's
probably his meniscus or his MCL. And literally, guys, nine
times out of ten, like unless you feel like there's
an immediate, instant acutely where.
Speaker 2 (07:18):
It's like, oh my god, I need it's not the case.
Speaker 1 (07:20):
It's going to be trigger points that are that are
developing and they can cause referral pain down to those
to the joint lines. So hopefully that helps to fuse
a few false beliefs, hopefully helps give you ticking time
bombs to to kind of take some action and start
to take care of your tissue so that you can
keep playing this game without pain and hopefully learns on today.
So thanks as always for hanging out with me, and
(07:40):
we'll catch you on the next episode.
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