People consult me all the time looking for answers to questions about knee pain, including causes and how to stop pain not just from occurring, but recurring as well.
While I do not know your specific medical history or what may have caused your pain, this blog is meant to serve as a guide with specific causes of knee pain and tips on how to address your pain. There is no guarantee that all these strategies will work for you.
I created this ‘5 Causes of Knee Pain & Tips to Ease Your Pain’ report because I feel that if sharing this brief yet helpful guide can help knee pain sufferers avoid unnecessary doctor’s visits, X-rays/MRIs, painful injections, or even surgery, then I have succeeded in not only improving your quality of life, but I also hope this encourages you to take the first step in controlling your own healthcare, and sharing this valuable information with other knee pain sufferers.
Knee pain is the second leading cause of chronic pain. It can start as a mere discomfort and easily turn into severe pain that can become a long-term problem with debilitating results, including difficulty with climbing stairs, walking, working out, and even kneeling and getting off the floor. What most people don't realize is that knee pain can easily be caused from performing physical activities incorrectly or by simply being overweight.
You have nothing to lose by trying these helpful and worthwhile strategies, which will take only a few minutes to implement in your daily routine. You will be pleasantly surprised how such small changes can greatly impact your pain.
CAUSE 1: DECREASED MOVEMENT
TIPS:
o Avoid prolonged sitting or standing positions for too long (more than 15-20 mins at a time). Instead, try to move or continue walking; but stay within your pain free zone – know your limits!
o Avoid activities that you know are painful and stay within your pain free range. Pull back and try to avoid those movements until you are able to perform them without pain (eg. Kneeling or squatting).
CAUSE 2: IMPROPER TECHNIQUE DURING EXERCISE
TIPS:
o Are you performing an exercise incorrectly? Many people do this! In fact, some in the fitness industry are unintentionally hurting people by reinforcing incorrect ways to exercise. Your exercise should not be painful – only move to the point you can tolerate without discomfort.
o For example: 1. Only squat or lunge as deep as pain will allow, 2. Do not keep your back straight when performing exercises, such as squats or lunges. Instead, bring your upper body forward and your bottom backwards, as you naturally would when picking something up off the floor.
CAUSE 3: IMPROPER FOOTWEAR
TIPS:
o Proper footwear is essential: limit shoes like heels or flip-flops;
instead opt for shoes that are well fitted and comfortable, with an
arch support and soft cushion.
CAUSE 4: HIGH STRESS OR AWKWARD POSITIONS
TIPS:
o Positions such as crossed legged sitting, prolonged kneeling or any long periods with your knees in a bent position, should be avoided, as this will stress the muscles and ligaments in your knees.
o During sleep, try sleeping on your side with a. Pillow between your knees in order to protect and support your painful knee. This position will help to decrease the stress caused by the weight of the opposite knee. Also, avoid sleeping on your stomach, as this will place increased tension on your knees.
CAUSE 5: WALKING SURFACE
TIPS:
o A tremendous amount of stress is placed on your knees during long periods of standing or walking on hard flooring (eg. pavement or concrete). Walk or jog on a soft surface, such as a track or treadmill, instead.
TAKE HOME MESSAGE:
o Are you finding yourself confused about how to handle your knee pain? Many people have knee pain during their lifetime. The problem is that most of them allow the problem to get worse before looking for a solution. We hope this information has given you the knowledge you need to make a decision about what to do next for your knee pain. If you are currently dealing with knee pain, whether it is new or something nagging, we are more than happy to talk to you about your personal situation. This guide can only go so far in alleviating your knee pain. If you would like to experience quality, one on one, hands on care from an experienced and caring physiotherapist, then InTouch Therapy is just a call away.