I know I’ve said it before … and like Mama always says, “If I’ve said it once, I’ve said it a thousand times,” LISTEN TO YOUR BODY.
When your knee begins to send you a message it might sound (sometimes quite literally) like this:
• Popping/crunching noises
• Inability to fully straighten or bend
Causes and severity of pain can range, but the message is clear, STOP and EVALUATE. Pushing through is rarely ever an answer or cure. So, whether your pain is from an injury, overuse or an underlying condition, here are things to consider or try.
It’s not the IT Band – The IT band isn’t typically the cause of your symptoms, so stop foam rolling them and start getting at the cause. Click here to read more.
Your next steps:
Get Balanced – Yes, we are still talking about the importance of balancing your pelvis and it is one of the most important concepts when dealing with knee pain. Click here to learn why a balanced pelvis is so important. Utilizing the push-pull-squeeze technique is one of the best ways to balance the pelvis, but don’t forget to lengthen those sides with this sidelying stretch as most of us are compressed on our side affecting our pelvic balance.
Release the Restrictions – The fascial restrictions are what pulls the pelvis out of alignment, as well as creating pulls on the structure of the knee ending in pain/inflammation. So, it is critical to release the restrictions directly then lengthen/stretch them. Key areas to address are the psoas/hip flexors, glutes, front of the thigh and calves.
Lengthen and Stretch – Once you’ve directly released many of those restrictions the muscles and tissues can now be lengthened and respond to myofascial stretching. Some key areas are the hamstrings, glute, hip flexor, and calves
Lastly, It’s All About the Butt – Once you’ve release the restrictions, created balance and lengthened the tissue it will be time to address the weakness in the glutes that is creating a lack of stability. Check out our previous FB LIVE video where we teach you two ways to strengthen the glutes correctly.
Wow, this is a lot of information and advice which could be overwhelming. First, take a breath and then lets come up with your specific plan. We’re here to help you find what will be best for your body. Just send us an email to email@example.com with the subject: Ouch, my knee and then we will help you get on the right path to eliminating your knee pain.
Though we have gone over ways to help resolve knee pain, sometimes preventative medicine is the best medicine. So here are some additional tips to help you prevent knee pain altogether:
• Maintain a healthy weight. Excess weight adds stress to our knee joints causing pain and worsening arthritis damage. “Being just 10 pounds overweight increases the force on your knees by 30 to 40 pounds with every step you take,” says Kevin Fontaine, PhD, assistant professor of rheumatology at Johns Hopkins University.
• Warm-up and prepare your muscles before activity. Whether it is playing sports, going for a walk or doing yardwork. Warming up the tissues before activity is extremely important.
• Be Mindful. When playing a sport or participating in a physical activity, make sure you are executing your movements in good form to prevent injury. Seeking guidance from a professional can be helpful.
• Be smart about exercise. Conditions such as osteoarthritis, chronic knee pain or recurring injuries, may cause you to consider other low-impact activities. If you need ideas or guidance in this area, our therapists at NBT would be happy to help.
• Get expert advice. If your knee pain is new or is accompanied with severe symptoms, seek out your doctor so you can prevent any further damage.
At NBT we are all committed to helping you feel your best so contact us and let us help get you on the right track in managing your pain or preventing pain altogether.