From the BOTTOM UP: FRAME II The Knee

In my last blog post I discussed the first frame of generating good postural –movement habits, the foot. It is the body part that connects our bodies to the ground. Think of it as a switch that when turned on initiates the sequence of motions associated with efficient body movement. Today, I want to resume our discussion of BOTTOM UP thinking with the second frame in the sequence that stimulates the efficient FLOW of movement through the body during a given weight bearing activity. The knees are this second frame.

Let’s take a look at the knee. This joint is often impacted by any and all weight bearing activities such as standing, walking, bending, squatting, lifting, pushing, and pulling. The relationship of the knee joint to the other joints of the lower limb determines the effectiveness on a given weight bearing activity. I will use the act of sitting from a standing position to illustrate several points of significance. The knee joint sits between the foot/ankle joint and the hip joint. The lower limb KINETIC CHAIN begins with the foot interaction with the ground and then moves upward to the knee joint and continues upward to the hip joint. (see the figure of the single leg illustrating the proper skeletal relationship between the kneefoot/ ankle joint). During the act of sitting down into a chair from a standing position the knee must achieve two degrees of alignment. The first is that it must line up above the ankle joint; the second is it must line up outward with second and third toes of the foot. This alignment minimizes unnecessary stresses that can lead to potential premature wear and tear and injury to the knee, foot/ankle, and hip joints.

The knee joint is the “middle man” between the foot and hip joints

Careful observation of the lower limb KINETIC CHAIN of people as they sit down into a chair and stand up out of a chair provides critical information regarding their current musculoskeletal status and can be predictive of potential injuries somewhere within their musculoskeletal system. The normal alignment relationship of the knee joint(s) as indicated above is dependent on hip and foot/ankle mobility. (see figure of the good squat exhibiting an efficient hip-knee- foot/ankle relationship). You can learn more regarding how to manage your movement habits here.

Many knee problems relate to limit mobility of the hip joint and/or the ankle joint. Over-pronation of the feet is also associated with knee problems as well. See the illustration of the single leg (figure A) & larger overview diagram illustrating a POOR hip-knee-foot/ankle skeletal relationship (Figure B).

Figure A

Figure B

Now that you have this awareness of the proper skeletal relationship between the hip-knee-foot/ankle joint you can begin to pay attention to it in yourself, especially as you move from a standing to sitting position and from a sitting to standing position. A great way to remind you of this important skeletal relationship is to observe others. Are they maintaining proper form, i.e. the skeletal alignment between their hip-knee-foot/ ankle joints while moving from a sitting to standing position?

The most effective way to change your movement habits is by being “body” aware. See it, sense it, and then change it.

Let me know what you think. What are you noticing? How does being more body aware affect your physiology? Have fun in your exploration and NEW body experiences.