Knee pain can seem mysterious, especially if you’ve never had an accident or injury, or if you’ve had an injury, had it surgically repaired, but still continued to have pain.

Knee pain can frequently be a symptom. The problem is sensory motor amnesia and chronic muscle tension. And when this is the case, there is much you can do on your own to help knee pain go away.

Many cases of knee pain are not structural in their origin, but functional. This means that the way in which you use your body – reflexive responses to stress, your daily habits, and faulty body mechanics can have more to do with knee pain than genetics or structural problems. 

If you’re an active mover your knee pain may stem from overly tight quadriceps and hamstrings (which can put pressure on the knee joint).

You may say sure, but I stretch them out after each run (or pickleball game or hike)…but do you know how to pandiculate your leg muscles so they work more efficiently?

Here are some questions to ask yourself:

  • When you stand do you lock your knees? Being stuck in the Green Light reflex is generally the cause of this. You’re putting excess pressure on the kneecap.
  • Do you tend to slump and slightly bend your knees? That would be the Red Light reflex. This can create tension into the knee joint because the knees never fully straighten.
  • When you walk do you come down heavily on one leg? A habituated Trauma Reflex would cause this and you may feel more pain in one knee than the other.
  • Does your pelvis move when you walk? If not your knees, which bear a lot of our weight, may be working twice as hard as they need to.

When you learn to release tension in the back and front of your body and then release the waist muscles so your pelvis can swing gently side to side, and forward and back, you may find that your knee pain goes away.

When you release the psoas muscle (try this amazing pandiculation!) your legs can swing more easily and coordinate more efficiently with the center of your body.

As to pandiculating your quadriceps and hamstrings, this is what we did in our last online workshop (Restorative Movement for Legs and Hips).

We look forward to adding a wonderful quadriceps pandiculation to our Youtube channel later this Spring!

In the meantime, keep pandiculating.