From Pain to Performance: Overcoming Knee Pain for OCR and Running Athlete

As the Head Coach at Kaimera Athletics, I’ve had the privilege of working with numerous athletes, each with their unique set of challenges. One such athlete is Jaey Silva, an OCR (Obstacle Course Racing) and running enthusiast who faced debilitating knee pain. Initially thought to be caused by Iliotibial Band (ITB) Syndrome, Jaey’s condition turned out to be more complex. This case study explores how we identified the underlying cause of her pain and the multi-faceted approach we took to restore her mobility and performance.

The Problem: Unmasking the Real Issue

Jaey Silva was dealing with persistent knee pain that significantly hindered her running and OCR performance. Initially diagnosed with ITB Syndrome, her knee pain was due to improper movement in her hip compensating for the weak knee. This misdiagnosis led us to dig deeper into the root cause of her discomfort.

Approach to the Problem: Comprehensive Assessments

To accurately understand Jaey’s condition, we conducted comprehensive movement assessments involving both our Return-to-function experts and Strength & Conditioning coaches. These assessments revealed that a previous hip injury had developed into Snapping Hip Syndrome, which was the true culprit behind her knee pain. The improper hip movement was forcing her knee to compensate, leading to the pain she experienced.

Identifying Solutions: Pinpointing the Root Cause

Once the root cause was identified, our team prioritized mobility exercises aimed at realigning Jaey’s hip joint. These exercises were incorporated into her warm-up and active recovery routines to ensure they did not interfere with her main OCR performance program. The goal was to restore the full range of motion in her hip to prevent compensatory knee pain. (See video clip for weight shift that is evident on her hip and knee)

Challenges Faced: Overcoming Muscle Weakness

Restoring hip mobility was only the first step. Despite significant improvements, Jaey continued to experience knee pain due to muscle weakness developed over years of neglect from the initial injury. The adductor muscles in her leg needed strengthening to stabilize her knee properly. This presented a new challenge: how to integrate adductor strengthening without disrupting her primary training.

Programming Strategy: A Tailored Plan for Success

To address these challenges, we added static and dynamic band hip distraction exercises to every S&C session’s warm-up phase. When adductor strength became the focus, we included exercises like lateral split squats and sumo deadlifts. These exercises were designed to strengthen muscles in a lengthened position, complemented by isolation exercises targeting the muscle through its full range of motion.

What Worked and What Didn’t: Lessons Learned

Our initial focus on treating ITB Syndrome involved exercises aimed at relieving the Quadratus Lumborum and strengthening the gluteus medius. However, these exercises were ineffective once we realized ITB Syndrome was not the issue. Discontinuing these, we focused on band hip distractions, which successfully realigned Jaey’s hip joint. Strengthening exercises effectively reduced knee instability, allowing for proper knee movement.

Remarkable Transformation

The results of our comprehensive approach were nothing short of remarkable. Jaey is now able to run long distances of up to 25km without experiencing knee pain. Steep descents, which previously caused significant discomfort, now pose minimal to no pain. Her running pace has improved, and she is lifting heavier weights in all lower-body exercises. Most importantly, her hip mobility and knee stability have been fully restored, allowing her to perform at her best in OCR competitions.

A Journey of Resilience and Recovery

Jaey Silva’s journey from debilitating knee pain to restored mobility and enhanced performance is a testament to the power of a holistic, individualized approach. By accurately identifying the root cause and implementing a multi-faceted treatment plan, we were able to help Jaey overcome her challenges and achieve her athletic goals. At Kaimera Athletics, we are committed to providing expert, caring, and encouraging support to help all our athletes reach their full potential.

Ready to Make Your Comeback?

If you’ve just finished therapy, been on a hiatus, or are in a postpartum phase and facing similar challenges, our Return to Sport/Function program is perfect for you. At Kaimera Athletics, our expert team is here to help you overcome obstacles and achieve your fitness goals. Contact us today for a consultation and take the first step towards a pain-free, active lifestyle.

About the Author: Coach Stevie Lazo

Coach Stevie Lazo is the founder of Kaimera Athletics and a highly respected Strength and Conditioning expert with over six years of experience. His journey began as an Athletic Trainer and Sports Coach for renowned institutions like the University of Santo Tomas, Jose Rizal University, and Treston International College. Holding a degree in Sports Science and an EXOS Performance Specialist Certification, Stevie’s approach is rooted in scientific evidence, emphasizing proper technique, progressive overload, and injury prevention. Passionate about the mental and physical aspects of athletic performance, Stevie is dedicated to helping athletes reach their full potential through personalized, holistic training programs. His expertise and commitment to excellence have made him a trusted figure in the world of sports and fitness.