Healthy Runners' Series Part 2/3 - Do Your Knees Pass the Test?

This is part two of a three-part series we are writing this spring about issues pertaining to runners and common complaints we see in the office from our clients who are runners themselves. With summer just around the corner many of us are returning to our exercise routines -  which for some means dusting off the old sneakers and hitting the pavement or treadmill. We’ve written about the drawbacks and potential benefits of running before on our blog, and now we want to give our readers an insider’s perspective into the common issues that stop some runners in their tracks and what you can do to support your body as a runner.

If you are struggling with pain or an injury related to running, we can help resolve your pain for good. Call 347-841-6076 or get in touch at to schedule your FREE phone consultation today!


Even casual runners are familiar with the knee pain that often results from starting or ramping up a running routine. Certainly, a small to moderate amount of soreness and aching is to be expected when we make a change to an exercise routine. What many people don’t realize is that this knee pain shouldn’t just be brushed off as an inevitable nuisance to be ignored. If you’re a runner and have been experiencing knee pain, your body may be trying to tell you something important.

If there were a simple way to test your body and determine whether you are running yourself into a knee injury, you’d want to know about it, right?

In order to be a healthy runner you need to make sure your activity of choice isn’t doing more harm than good, and you can’t be a healthy runner without healthy knees. If you rely on short-term pain relief measures like painkillers in order to get through your day or “run through the pain” in hopes that as you get stronger you’ll get used to it or it will go away, you could be running your way into a chronic issue that could stop you in your tracks.

The following is a simple test we use in the office with our clients that will reveal whether your knees are able to move without pain through a full range of motion. Here’s how it works:

Knee Health Self-Test

1. Lie down on your back with legs outstretched.

2. Raise one knee to 90 degrees - perpendicular to the floor.

3. Grab the shin/ankle and try to sink your heel into your butt.

4. Repeat on the other side to compare your results.

A dysfunctional knee won't flex fully; the heel of the foot doesn't touch the buttock. In a healthy joint, the heel and buttock touch with ease with without pain. 

A dysfunctional knee won't flex fully; the heel of the foot doesn't touch the buttock.
In a healthy joint, the heel and buttock touch with ease with without pain. 

A failed test means your knees are not fully functional and could be setting you on a path to more serious injury down the line. The most common cause of reduced mobility, weakness and pain in and around the knees is myofascial adhesion. Adhesion is like a glue that your body fills in around injured, overloaded and under-oxygenated structures in the body as part of its natural healing processes. 

If you PASS the knee function test but are still experiencing knee pain, your problem almost certainly originates in either your low back or your feet/ankles. Pain that refers to other areas of the body removed from the actual injury site should NOT be ignored- it could mean your damaged tissues are already impacted to the point of affecting the nerves, and could become an even more serious problem if you don't get proper care. Determining the severity of your condition takes an expert's skill set.
Don't wait to get evaluated and treated until you're no longer able to run or walk without pain. 

Adhesion is one of the most under-recognized, under-diagnosed and most common pathologies in the human body. Luckily, it’s also among the most treatable. Dr. Mike Murray of Karma Chiropractic is NYC’s foremost expert in finding and fixing adhesion. If you’re suffering with knee pain, (or musculoskeletal pain in any part of the body) we can help!

Call us at 347-841-6076 or get in touch via our online contact form to book your evaluation and get on the path to pain-free living today.