I'm doing martial art for about 2 years and I have some major flexibility problem. The maximum angle I can open my legs for a lateral split was about 45-50 degree when I started and I'm now about 90 degree with a lot of difficulties... not enough to do even basic "good" roundhouse kick.
I started to do more strech but I realized I have knee pain when I'm streching for the lateral split: it hurts my knees more than it hurts my hip or my inner thighs. The pain is about 4-6" BELOW the knee, on the outer side. It does not seem to be a joint problem but more a problem with the extremity of my muscle just below the knee (tendons? ligaments?).
I talked to my sensei about this but he seemed surprised because most of the students have things/groin/or hip pain when doing this kind of streches but not KNEE pain.
Does anybody know why? Is it a muscle issue? or do I have weak knee as Mr. Kurtz mentions on p.71 of his book (great book btw). He recommends "strength exercize for stabilizing the knee" what is that?
I must mention I got my knees checked by my physician and I had no problem. This pain is directly tied to my streching exercise.
Thanks, ted
Knee pain and split training
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Guest
Hi,
I have always experienced pain on the outside of my knee when doing training and stretches for splits but the best thing I found from Tom Kurz's books is that you don't have to do those stretches!! As a martial artist I want flexibility to kick high and fast so I concentrate on leg strength and dynamic flexibility exercises as opposed to the static split type stretches.
Do you feel the pain when you kick or just when you stretch? If it is just when doing those split stretches I'd say don't bother, concentrate on leg strength and the dynamic exercises. I think when Tom says exercises to stabilise the knee I think he means doing a lot of squats - these have helped my knees.
Hope this helps
David, UK
I have always experienced pain on the outside of my knee when doing training and stretches for splits but the best thing I found from Tom Kurz's books is that you don't have to do those stretches!! As a martial artist I want flexibility to kick high and fast so I concentrate on leg strength and dynamic flexibility exercises as opposed to the static split type stretches.
Do you feel the pain when you kick or just when you stretch? If it is just when doing those split stretches I'd say don't bother, concentrate on leg strength and the dynamic exercises. I think when Tom says exercises to stabilise the knee I think he means doing a lot of squats - these have helped my knees.
Hope this helps
David, UK
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UKfightfreak
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Thomas Kurz
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Knee pain and split training
I suggest low and wide squats (arrived at gradually) and moving slowly up and down while standing in 3-step, 5-step and in 7-step horse-riding stance. Moving up and down is done through tensing and relaxing thighs. Breathe deep, in when going down and out when going up.
Thomas Kurz
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Re: Knee pain and split training
Just found reference to this topic 28-Sep-08 at http://stadion.com/phpBB3/viewtopic.php?f=2&t=1048 . Interesting. I learn much in this forum from people who have worked the Kurz method over time, only to find they still cannot do the full splits. I'm far from near mine, in part due to what I will charitably call "beginner's errors" which sideline me with unforeseen down time due to injuries from time to time. Live and learn. In any case...
Ted commented:
Thomas Kurz responded:
) That will work to strengthen and stretch the soleus, among others. In addition to what he suggests, I would definitely keep all calf muscles limber and do balancing exercises to strengthen the soleus and other stabilizers.
Note, also, that tight primary movers (hams, quads, etc.) can sometimes pull and tug at the knee when they are heavily worked in an imbalanced fashion--say you overworked adductors while underworking abductors--resulting in knee pain. Once the tense muscles recover or you balance out your total routine, the knees stabilize.
Cindy
Ted commented:
Maybe this is unique to me, but I experienced pain in that general location once after overdoing wide squats in the horse riding stance and knew that the pain was specific to the soleus, which runs along the side of the calf from a few inches below knee to the ankle. I assumed it got sore because of the position of the feet, flat on the ground and parallel to each other when legs are in 7-step stance, same as when putting your foot in a knife position while attempting to hit the target with the outer edge of your foot.The pain is about 4-6" BELOW the knee, on the outer side. It does not seem to be a joint problem but more a problem with the extremity of my muscle just below the knee (tendons? ligaments?).
Thomas Kurz responded:
Kurz’ advice is right on. (I don’t need to tell you that, just saying I follow it, especially the “arrived at gradually” part.I suggest low and wide squats (arrived at gradually) and moving slowly up and down while standing in 3-step, 5-step and in 7-step horse-riding stance. Moving up and down is done through tensing and relaxing thighs. Breathe deep, in when going down and out when going up.
) That will work to strengthen and stretch the soleus, among others. In addition to what he suggests, I would definitely keep all calf muscles limber and do balancing exercises to strengthen the soleus and other stabilizers.Note, also, that tight primary movers (hams, quads, etc.) can sometimes pull and tug at the knee when they are heavily worked in an imbalanced fashion--say you overworked adductors while underworking abductors--resulting in knee pain. Once the tense muscles recover or you balance out your total routine, the knees stabilize.
Cindy