With Fisiorunning we discover the best techniques of stretching, warm-up, strengthening and physiotherapy to avoid or heal from knee goose leg injuries
Dario Domeniconi
The goose leg it is a delicate one knee area. We have seen what its anatomical characteristics are and what are the symptoms and injuries that a runner can suffer in this part of the body. We also understood the importance of the three muscles whose tendons make it up: the tailoring, which crosses the leg; the puny, which helps the adductors close the legs; the semitendinosowhich enhances the action of the posterior hamstrings in pushing the leg back while running.
Best goose leg stretch
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Stretching is crucial for keep the goose leg muscles supple and stretched so that their tendons are not in tension on the knee insertion and do not compress the underlying serous bursa creating the famous runner’s bursitis or tendonitis. It is now scientifically established that passive stretching should be done away from running, better in the evening before bed. And we will do it on all the leg muscles. While to warm up the structures before running we will use one dynamic stretching with leaps of the legs in all directions and gaits that metabolically activate the body.
Warming up for the goose foot
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Performing a specific warm-up for the problem or injury suffered by the runner is a fundamental weapon against relapses. In Fisiorunning we draw a specific warming for each patient to reduce the risk of injury to zero. For the goose foot, the gaits will be an essential component of the warm-up. We will perform them with forward leaps of the legs for the semitendinosus, lateral leaps of the leg and lateral jumps for the gracile and lifting inside the knee and then descending towards the outside in a cadenced manner alternating the two legs for the tailoring.
How can a runner enhance the goose foot?
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The strengthening of the muscular structures of the knee is essential for giving stability to the joint structure and avoid injuries or relapses. The reinforcement will be aimed not only at the goose leg but at the knee muscles as a whole, especially the quadriceps and hamstrings that stabilize it anterior / posterior. It will also be important focus on the external muscles of the knee to restore balance avoiding internal collapse of the joint (valgus). We will use initially recovery exercises for the correct motor pattern to then carry out exercises against resistance and then with a closed kinetic chain. In Fisiorunning we work a lot on proprioceptive stability of the knee with exercises in load on destabilizing tablets and on trampolines with visual feedback in the mirror; to enhance knee control and prevent it from falling into valgus.
Physiotherapy to recover from a goose leg injury After a rest period with the application of ice and anti-inflammatory ointments, a rehabilitation and physiotherapy program is indicated. L’use of manual and osteopathic therapy for the release of the tensions of the muscles of the goose leg is always useful, as well as the massage that relaxes tense muscles e le instrumental therapies that reduce inflammatory phenomena. In addition, specific exercises aimed at recovering the elasticity of the muscle chains to prevent the goose leg muscles from going into compensatory retraction. Re-learning of correct running posture through the biomechanical analysis of the race it is a fundamental stage of recovery. Above all, correcting the valgus of the knee in the support phase of the run through a postural retraining of the run helps the runner not to repeat the injury. A valid compendium and help in reducing pain and swelling is obtained from the application of the kinesiotaping (as in the photo) which allows a reduction of tension on site.
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