Is your knee pain having a negative impact on your lifestyle?
I have recently seen an increase in knee pain at Up & Running Sports Therapy Clinic, and many of my patients pain increases over time and they are unaware of bashing or falling over onto their knee.
Can you relate to one or more of these questions?
– Do you find the knee is stiff in the mornings?
– Does it ache or throb?
– Do you have a sharp / stabbing pain during certain movements?
– Are you struggling to walk for a long period of time?
– Do you find it difficult getting up from a seated position?
– Does it give way or lock?
– Do you find the injured knee is weaker compared to your non injured knee?
How to identify the reoccurrence of pain
In these cases, we have to look at our daily lifestyle and highlight the movements causing pain. Is it walking up stairs, down stairs, kneeling down, rising from a seated position, twisting or turning, getting in and out of the bath, bed or car?
Do you notice more pain during the morning, day or evening / night? Can you describe the pain as an aching pain, throbbing or warm, sharp sensation?
Does the pain ease during the day and return in the evening? If so, is it because you are more active in the day and in the evening you find resting hurts?
The difference between Ligament, Tendon, Bone, Muscle or Nerve Symptoms
- Have I sprained a ligament? Is the knee feeling a little wobbly when you are walking and unstable when going downstairs or turning increases the pain and feels like it’s going to give way.
- Strained a muscle and not sure how? Is the area hot, swollen and throbbing, aching on certain movements or aching constantly?
- Feeling a sharp pain, burning sensation or lightening strike, a muscle could be compressing the nerve surrounding the knee, have you recently injured your back? As the lumbar nerve root from your spine could be sending a referral pain signal to your knee. Sometimes it isn’t the knee the root of the cause could be coming from above or below the knee. Examination and assessment could help identify the pain, allowing you to receive the correct treatment and get you ‘Up & Running’ in no time.
- Deep nagging ache, isn’t going away and you’ve noticed it worse at night. Do not ignore these signs and symptoms as they could be linked to a bone injury.
Benefits of Ice and Heat Application
Applying ice or heat to the injured area, decreases pain and increase mobility. Some of my patients do not understand the benefits of applying ice or heat to an injured area. Heat is a good way to increase blood flow, increase mobility and optimise healing in the same breathe ice application can also be used, if you find the knee is painful, hot and swollen this can be very beneficial to you for a short period of time. I would recommend using a cold pack or ice cube massage around the area of pain. This type of treatment can reduce blood flow, decrease inflammation of the affected area and minimise pain.
Complete these exercises once a day between 4 – 5 times a week over a 2 – 4 week period. If your pain is really bad try and complete the exercises twice a day, 4 times a week for 2 – 4 weeks.
Hold the stretching exercises for 10 – 15 seconds complete 6 reps on each limb.
Strengthening exercises, complete 2 sets of 8 reps or 3 sets of 8 reps and hold the contraction for 3 seconds. Rest 30 seconds between each set.
How to prevent further damage
Are you sitting for a long period of time at work? Try and walk for 45 minutes to 60 minutes. Make a drink, walk to the printer, take the stairs instead of the lift. Park your car further and walk into work. Sitting for long periods of time can reduce your mobility in your back, hip flexors, calves and shoulders / neck.
Do you stand on your feet all day? Do you stand on one foot instead of distributing your weight equally between both feet? Standing on one foot and placing your weight into one hip isn’t good for your stance leg. The calves, glutes minimus and medius, hamstrings, quadriceps, adductors and back muscles are constantly under strain, slowly building to an injury and setting you back for months.
Are you wearing the correct footwear? Walking to work, wear trainers instead of heels?, Flat pumps or ballerina shoes with no support or comfort is not ideal when standing all day at work. Men also need to wear comfortable shoes, insoles with cushioning will benefit you when walking to work and in and around work all day.
On the weekends, when you are hiking, walking, running etc. Please wear the correct footwear and socks. Why? Wearing the right footwear will support your feet as it will prevent supination and pronation of your feet, support your knees, and hips and also stop back pain. Don’t forget appropriate socks as they will stop blisters occurring on the soles of your feet.
If you are still experiencing pain after completing the above, please do not hesitate to contact Shawnika, who will be happy to assist you with your inquiry.
Thank you, Shawnika x