Does your knee hurt when bending or walking?
Does your knee hurt or lock up walking up or down stairs?
Does your knee swell after exercise?
Most of the time I describe the noise our joints make when moving a normal part of life. Its kind of like grey hair and wrinkles. It doesn’t mean that anything is specifically wrong with your joints. It just happens.
Just like there is hair dye for grey hair and antiwrinkle cream for wrinkles there are a few things we can do to help cranky knees. The best thing we can do for a niggly knee is get on the bike
I generally make a rule with patients with ongoing or even acute knee niggles to get on the stationary bike for 60 mins a week MINIMUM.
You can break this up in to 10 mins a day. 20mins a day three times a week. And slowly build yourself up from this point
But at a minimum. If you have had long term knee problems that are reoccurring, the best thing as boring as it can sometimes be, is get friendly with the bike for knee problems
It really should end up like brushing your teeth or putting on deodorant. It should be something you do proactively to keep the knee from locking up clicking and hurting.
The knee sits inbetween your hip and ankle. So the way the hips and ankles move greatly effects the dynamics at the knee
Everything is connected right. So keeping your glutes and quads strong and your ankles moving well calfs hamstrings and quads stretched strong and healthy will all help pain in the knees.
Also don’t be a fatty!!!! Being overweight is not going to help joint pain either. Maintaining a healthy weight will help knee pain
Pain coming down stairs? or Do you sometimes feel that your knee catches?
This can be due a number or reasons, gently restoring range should be the first goal. Jump on the bike.
Once knees are moving, swelling and pain is controlled. Then we find the right exercises to strengthen and stabilize your knee.
Maintain a healthy weight
Ride the bike
Eat well and hydrate
Get plenty of rest and sleep
To help swelling drain, rest. Try this yoga pose. >>>>>>>>>>>>>>>
Speak to your health professional …. ME 🙂
Stay strong and flexy
The 24hour rule
I picked up this little gem from expert ACL physio Mick Hughes. If you exercise and you are in pain for more than 24 hours. This means you “overcooked” it. Done to much. It’s an indication that, this particular exercise volume or activity was too much
If there is pain after exercise in your knee this is NORMAL. And it is nothing to be particularly alarmed by if it subsides
But if this pain lasts for longer than 24 hours then it means we have to dial it back
Book online to speak to us today, lets get it sorted
What causes knee pain?
Netball, touch/tag, soccer rugby and league are all sports where you are landing, changing direction quickly, twisting, turning, speeding up and slowing down. Common injury’s in these sports are ACL MCL LCL and meniscus strains and sprains. In worse cases tears.
There can be different structures specifically effected in the knee, if you have had a traumatic injury during sports for example
Ligament and Muscle Tears
Most common causes of Anterior Knee Pain
• Chondromalacia of the patella — the softening and breakdown of the tissue (cartilage) on the underside of the kneecap (patella)
• Runner’s knee — sometimes called patellar tendinitis
• Lateral compression syndrome — the patella tracks more to the outside part of the knee
• Quadriceps tendinitis — pain and tenderness at the quadriceps tendon attachment to the patella
• Patella maltracking — instability of the patella on the knee
Most Common Causes of Lateral Knee Pain:
• lateral meniscus tear
• popliteus tendinitis or instability.
• ITB syndrome
• Joint injuries
• lateral hamstring injury
• lateral collateral ligament injury
Most common causes of posterior knee pain
• Bakers Cysts
• Nerve Pain
• Hamstring Injuries
• Calf injuries
• Ligament injuries