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// TIMESTAMPS //
00:00 What this video is about
00:22 The anatomy involved in lateral knee pain
00:45 Biceps femoris
01:05 IT band
01:42 Lateral meniscus
02:03 LCL
02:39 Mechanism of injury chart
02:51 How to test and diagnose lateral knee pain causes
03:21 Test 1: Resisted Knee Flexion
03:43 Test 2: Specific Palpation
04:23 Test 3: Varus Test
04:51 Test 4: Meniscus Test Cluster
06:52 Diagnosis Chart
07:06: Treatments for lateral knee pain
08:07 More information about rehab exercises
08:38 Treatment chart
08:57 An added bonus!
// SHOW NOTES //
Episode 104
No matter what’s causing your lateral or “outer” knee pain, it is treatable! So in this video we’ll discuss why lateral knee pain happens in climbers, how to diagnose your specific issue, and what you can do on your own to fix it. Let’s goooo!
Lateral knee pain from climbing-related activities is common due to the high stresses we impose on our legs while heel hooking, high stepping, hiking, and of course falling.
These activities can result in traumatic or overuse-related injuries to one or more of the following tissues:
The biceps femoris
The iliotibial band or ITB
The lateral meniscus
The lateral collateral ligament or LCL
Biceps Femoris
The biceps femoris is one of our hamstring muscles. The tendon for this muscle attaches on the back, lateral side of our knees. That tendon can get damaged if loaded with excessive force, which can easily happen during a heel hook. This maneuver often places rotary forces on the knee as well, which can exacerbate the strain on the biceps femoris and other hamstring muscles.
Ran out of room!! For the rest, please check out the show notes:
[ Ссылка ]
// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.
// IMAGE ATTRIBUTIONS //
- Biceps femoris: *derivative work: r@geGluteus_maximus.png: Nikai, CC BY-SA 3.0 [ Ссылка ], via Wikimedia Commons
- Biceps femoris animation: BodyParts3D/Anatomography, CC BY-SA 2.1 JP [ Ссылка ], via Wikimedia Commons
- IT Band: Jmarchn, CC BY-SA 3.0 [ Ссылка ], via Wikimedia Commons
- IT Band: Healthimage, CC BY-SA 4.0 [ Ссылка ], via Wikimedia Commons
- Glutes: BodyParts3D/Anatomography, CC BY-SA 2.1 JP [ Ссылка ], via Wikimedia Commons
- Knee X-ray: Mikael Häggström, M.D. - Author info - Reusing images- Conflicts of interest: NoneMikael Häggström, CC0, via Wikimedia Commons
- Knee anatomy: Blausen.com staff (2014). "Medical gallery of Blausen Medical 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436., CC BY 3.0 [ Ссылка ], via Wikimedia Commons
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