Powering Past Patellofemoral Pain – Part 14 – Why Carries are great for Patellofemoral Pain
As you’ve probably seen by now, patellofemoral is not all, but mostly, in the hips. Improve the strength and stability of the hip, and your knee will thank you for it. The carry is the badass way to strengthen the hip like the sled is to knee extension.
Like gait, carries are just a series of single leg stance transitions from one leg to the other. Time spent on each leg, under additional load, will train the lateral hip (responsible for controlling adduction and internal rotation), which can help control knee position and motion.
A single arm carry will increase the demand further because of the offset loading, and will give you some extra hip and trunk stability challenge, whilst a symmetrical carry will provide more overall load. Christopher Johnson has put some great ideas out that change the pace, loading and demands of a carrying exercise beyond that traditionally used.
Whatever exercise you choose, the goal should be smooth, controlled walking with an emphasis on not muscling the weight from stride to stride. Carry stuff for strong, stable hips that your knees will thank you for!