Knee pain and discomfort are common problems, especially for those who engage in activities like running, squatting, or jumping. One critical factor contributing to knee pain is poor knee tracking, where the kneecap (patella) does not move smoothly within its groove as the knee flexes and extends. This misalignment can lead to pain, discomfort, and even injury over time.
In this blog post, we’ll dive into the Knee Tracking Test, explain why it’s essential for knee health, and discuss what happens when your knees track to the outside. Most importantly, we’ll explore two highly effective solutions for correcting lateral knee tracking: Terminal Knee Extensions and the Vastus Lateralis Release.
What is the Knee Tracking Test?
The Knee Tracking Test is a simple way to assess the alignment and movement of the kneecap (patella) as the knee bends and straightens. In an ideal scenario, the patella should track in a straight, vertical line as the knee moves through flexion and extension. However, when there is muscle imbalance or tightness around the knee joint, the patella may track outward (laterally) or inward (medially), causing poor alignment and potentially leading to pain or injury.
Why Knee Tracking is Important
Proper knee tracking is essential for:
- Preventing Knee Pain: Misalignment of the patella can create excess stress on the knee joint, particularly the patellofemoral joint, which can lead to pain and discomfort over time.
- Avoiding Injury: Poor tracking increases the risk of ligament strains, meniscus injuries, and patellar dislocation.
- Improving Movement Efficiency: When the knee tracks properly, it works more efficiently in conjunction with the hips and ankles, allowing for smoother and more coordinated movement.
Common Issue: Knees Tracking to the Outside
Knees that track to the outside (lateral tracking) often indicate an imbalance between the muscles that control knee movement. Specifically, the vastus lateralis (the outer quadriceps muscle) may be tight or overactive, while the vastus medialis oblique (VMO), the muscle that helps stabilize the kneecap on the inside, may be weak or underactive. This imbalance pulls the kneecap outward during movement, causing discomfort and improper knee tracking.
Two Key Solutions for Correcting Lateral Knee Tracking
1. Terminal Knee Extensions (TKE)
Terminal Knee Extensions are a highly effective exercise that targets the quadriceps, particularly the vastus medialis oblique (VMO), which plays a crucial role in controlling knee tracking. Strengthening the VMO helps bring the kneecap back into proper alignment and prevents lateral tracking.
How to Perform Terminal Knee Extensions:
- Position: Attach a resistance band to a fixed object and loop it around the back of your knee. Stand facing the anchor point with your feet shoulder-width apart.
- Movement: Step backward to create tension in the band. Slightly bend the knee that is in the band, then extend the knee by pushing against the resistance, locking it fully straight.
- Control: Slowly return to the starting bent position and repeat.
- Reps: Perform 2-3 sets of 12-15 reps on each leg.
Why it Works:
- Terminal Knee Extensions specifically target the VMO, helping to strengthen this key stabilizer of the knee. Strengthening the VMO corrects imbalances around the kneecap and improves knee tracking during movement, reducing the likelihood of lateral tracking and associated pain.
2. Vastus Lateralis Release
The vastus lateralis, the large muscle on the outside of the thigh, can often become tight or overactive, pulling the kneecap outward. By releasing this tension through foam rolling, you can help relax the vastus lateralis, allowing the patella to track more centrally.
How to Perform a Vastus Lateralis Release:
- Position: Lie on your side with a foam roller placed under the outer part of your thigh, just below the hip. Keep the top leg straight, and the bottom leg can be bent for support.
- Movement: Slowly roll along the foam roller from your hip to just above the knee, focusing on the outer quad.
- Hold: If you find a tender spot, pause and hold for 20-30 seconds to allow the muscle to release.
- Reps: Roll for 1-2 minutes per leg.
Why it Works:
- Foam rolling the vastus lateralis helps reduce muscle tension and overactivity in the outer thigh. This release allows the patella to move more naturally within its groove, promoting better tracking and reducing the lateral pull that causes pain and discomfort.
The Knee Tracking Test is an essential tool for identifying knee alignment issues that can cause pain and discomfort. When your knees track outward, it often results from a muscle imbalance between the inner and outer thigh. Terminal Knee Extensions strengthen the VMO, helping to correct knee alignment, while the Vastus Lateralis Release reduces tension in the outer thigh, allowing the kneecap to move more naturally.
Incorporate these exercises into your routine to improve knee health and prevent future issues. By addressing the underlying causes of poor knee tracking, you can enhance your overall movement patterns, reduce pain, and ensure long-term knee health.
Start working on your knee tracking today, and experience the difference in your movement and comfort!
