walking problem - cause of knee and hip issues?

[rooney84]

hi,

so i've been carrying a knee and hip problem with me for years without ever really doing much about it. i'm 26 years old and so it's worrying but the reason i've never actively sought advice is that usually, the pain or discomfort lasts a few hours and then dissipates

since ive started playing more squash though, the pain is longer-lasting, i suppose because of the increased amount of running/sprinting and agility required.

i have a feeling my knee and hip problems are caused by a problem with the way i walk; more specifically, that my toes/feet point at an angle when flat on the ground. my feet, essentially, point in the 10 and 2 clock-hand position when resting on the ground. i havent really noticed if i walk this way but i have a feeling i do.

the reason i think this is the cause is that i noticed it earlier today after a game of squash and the only point at which my knees started to feel a bit better was when, instead of 10 and 2, i forced my feet to be parallel to one another.

i'm thinking with my feet this way, it puts a lot of stress on the inner part of my knees and doesn't distribute the weight of my upper body equally? perhaps this also causes strain on my hip and in the long run has restricted my flexibility (i have trouble/discomfort sitting cross-legged)?

basically, my question is, can the way my feet are pointed be the cause of strain on my knees and hips? if so, what's the best way to remedy the situation? is it a matter of forcing myself to walk with my feet parallel and straight until i become used to it or is this not advisable because it feels quite unnatural?

any help and advice is greatly appreciated.

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[gcoe]

Hi Rooney84

so i've been carrying a knee and hip problem with me for years without ever really doing much about it. i'm 26 years old and so it's worrying but the reason i've never actively sought advice is that usually, the pain or discomfort lasts a few hours and then dissipates

Great time in your life to look into this. Much better than leaving it for further problems to develop

i have a feeling my knee and hip problems are caused by a problem with the way i walk; more specifically, that my toes/feet point at an angle when flat on the ground. my feet, essentially, point in the 10 and 2 clock-hand position when resting on the ground. i havent really noticed if i walk this way but i have a feeling i do.

what you are describing is a problem of controlling the way you move when you walking and your posture in standing and walking. These sorts of problems warrant a full assessment with a physio who is interested in posture and movement. Such problems usually include:
* a series of problems often at a number of joints where some muscles are short and tightened while others are too lengthened out and weak.
* a motor control problem which has given rise to the first point.

my feet, essentially, point in the 10 and 2 clock-hand position when resting on the ground. i havent really noticed if i walk this way but i have a feeling i do.

Some turn out is normal and the feet usually don't face parallel - usally more "5 minutes to 1" Most likely the your hips are problematic as they give you that turn out at the feet. Everyone is different and it your problem can't be analysed over the internet. You need a physio to examine you. However a typical pattern may be tight low back muscles, weak lower abdominal muscles, tight hip rotators (muscles that turn your legs out at the hip, weak hip abductors (the muscles on the side of your hips that you use to stand on one leg) often with pronated (flat feet) However as I said everyone is different and you need to get it examined.

basically, my question is, can the way my feet are pointed be the cause of strain on my knees and hips?

More likely the other way round as explained above. the outwardly turned feet are a symptom of altered hip and trunk muscles, that in turn effect the alignment of the knees and feet.

if so, what's the best way to remedy the situation? is it a matter of forcing myself to walk with my feet parallel and straight until i become used to it or is this not advisable because it feels quite unnatural?

No forcing yourself to use a pattern which you don't even know is right for you is probably the least efficient way to tackle the problem. For one thing - if you are wrong you could make matters worse or cause more problems and most likely it won't achieve anything because as soon as you stop consciously thinking about you will revert to your "old" pattern Get an analysis done. The treatment usually involves a specific set of strengthening of certain muscles and stretching of others to achieve a better alignment. The physio can also show you how to use your self better when standing & walking etc.

NB not all phyisos are keen on such an approach so you need to talk to them about what you are seeking. You can ask them if they are trained in such an approach me such as "the movement impairment approach" advocated by Shirley Sarhmann. Hfowever there are other valid approaches.

These problems take time and perseverance to correct. often you can get a good result with 6 weeks of sustained effort with the exercises and paying attention to your movement. However more often than not you have to continue to maintain these gains - we tend to slip back into old habits over time.