Top 10 Most Popular Articles of 2014 – Part 2

Completing our list of the top 10 most popular articles published in 2014, here’s the final countdown from 5 to 1. Are they the most useful things we’ve posted this year? We can’t say that – but they certainly got the most interest from our readers.  Continue reading

Why you need to learn to squat before you run

running knee supportEach year I volunteer to marshal a 10 kilometre cross-country fun run which is put on as a fundraiser for a local school. I always really enjoy the event as it an opportunity to observe how a large sample of people move. The runners at the front of the field move incredibly well; making the motions appear fluid and efficient with no wasted effort. It comes as no surprise to me that the further down the field you get, the more knee supports you see being worn by the runners and the more difficult and painful the effort of running appears to be.

This year I decided I would keep a mental note of the proportion of those runners wearing knee supports who exhibited out-turned feet as they ran. It wasn’t difficult for me to remember the proportion because it turned out to be 100%. Continue reading

The Twilight Twins:
a short story that asks “Are you really fit?”

helping old man walkAll too often we hear positive feedback about the exercises and lessons on this site, but when we ask if people are actually doing the exercises they reply “There’s nothing wrong with my knees.” These people insist that their other regular exercises, whatever they may be, are enough to keep them fit – without thinking about form of movement. Unless you’ve mastered perfect posture, and a perfect strength balance, however, whether you’ve got knee pain or not, there is likely something imperfect with the mechanics of your knees. Those who claim otherwise just don’t know it yet. Here is a little story we wrote to illustrate this point. Please read it, and consider the message carefully, because resolving knee pain through strength training is not just for today: it could affect all of your tomorrows. Continue reading

How better knee positioning could make Usain Bolt run faster

GE DIGITAL CAMERA We all know Usain Bolt is fast. Really fast. But he could be faster. A quick look at his start, out of the blocks, tells us that. By considering the positioning of his knees, and the alignment of his legs, he could improve his speed – and his future health. Here’s how:

What’s the issue?

After he pushes against the blocks for his immediate start, for the next few steps his foot and leg are turned out when pushing back against the ground. This rotates his body, so the knee of the lead leg has to come in. It drives across his body (as shown in these pictures) in order to counter the rotation. Continue reading

Interview with a trainee: Ross Beard

knee strength interview Continuing our series of trainee interviews, today’s trainee is Ross Beard, an accountant from Essex. Ross regularly trains with Chris in person, which has helped him recover from debilitating knee injuries. His case study shows how you can return from barely walking to competing in sporting competitions.

1. What problems did / do you have with your knees?

Whilst playing football I suffered a ruptured anterior cruciate ligament. Eventually, after misdiagnosis and long waiting lists, I had the ligament reconstructed using a hamstring graft. I suffered extreme muscle atrophy in both legs, my knee did not feel stable, I continued to limp, I started to experience problems with other parts of my body and remained very cautious when doing physical activity. Continue reading