Last week we posted about fat pad impingement. if you haven’t watched it please do. We talked about patella biomechanics and how a squished fat pad is often overlooked.

The secret to fixing alot of knee pain is strengthening the hip muscles.

The hip being a joint closer to our centre of mass has a lot of control and say in what our knee does. Weak gluteal muscles can result in a loss of hip position causing it to internally rotate or adduct which will have a poor effect on the knee. The knee cap can be pushed outwards causing a rubbing sensation on the fat pad, especially if this phenomenon occurs over and over like when we run.

The solution is to strengthen the hip. An easy example in the video is to use the wall as external support. This allows you to focus on keeping the hip, knee and middle toe lined up while moving through the squat pattern to keep the fat pad safe.