Knee pain is one of the most common types of pain that people experience. It can be caused by a variety of things, including osteoarthritis, overuse, and acute injuries. In this blog post, we will discuss five steps that you can take to relieve knee pain. We will also provide some tips on how to avoid knee pain in the future!
1. Glute stretch
Did you know that tight glutes can contribute to knee pain. This is because the glutes are connected to the thigh bone (femur) and control the lateral stability of the hip joint. If the hip joint is not stabilised, the knee can rotate inwards and this is where patella and knee joint problems develop. When the glutes are tight you can lose muscular endurance and coordinated control of the hip and knee. The hamstring and/or quadriceps tendon can be recruited to over work. This can also lead to knee pain or muscle strains.
To stretch your glutes, lie on your back with both legs extended. Bend one leg and place your ankle on the opposite thigh. Gently press down on your bent knee until you feel a stretch in your glute. Hold this position for 30 seconds before repeating on the other side.
Doing this stretch on a daily basis can make a big difference to your knee pain, especially if you have tight glutes due to inactivity or poor bio-mechanics.
2. Remedial Massage
Remedial massage can be very effective in treating knee pain. This is because it can help to release tight muscles, increase blood flow to the area, and reduce inflammation. If you live an active lifestyle or you do a lot of exercise, our sports massage therapists can help you manage your knee pain. Regular sessions will prevent injuries by keeping the muscles and tendons loose and relaxed, and improving joint health. If you experience knee pain after injury, our massage specialists can help you with your recovery.
3. Foam Roller ITB
The Iliotibial Band (ITB) is a band of tissue that runs from the hip to the knee. It helps to stabilise the knee joint and is a common source of knee pain, particularly for runners. One simple release of the ITB can reduce knee arthralgia associated with shortening of the ITB.
Foam rolling can help to release tightness in the ITB and it is one of the best knee exercises to help pain. To foam roll your ITB, place a foam roller on the ground and lie down so that it is placed perpendicular to your thigh. Gently roll up and down the length of your ITB for 30 seconds.
If you find a particularly tight spot, stop rolling and hold the foam roller in place for 20-30 seconds before continuing. It’s a good idea to do this on a regular basis, especially during your warm down.
4. Warm Up to Avoid Intra-Articular Injury To The Cartilage
Intra-articular injury often occurs during high intensity, change of direction sports, when the cartilage that lines the knee joint is damaged. This is very common in people that do sports that require a lot of rapid changes in direction or full contact tackling. As you shift your weight from one side to another and change direction rapidly you can damage the inside of the knee joint. So, if you find that knee pain is a persistent problem for you, consider avoiding these kinds of activities until you get scanned. Alternatively invest in a quality warm up procedure consisting of mobility, dynamic stretching, progressive agility and run throughs.
5. Visit a Chiropractor to obtain a diagnosis
The best way to look after your knee joints and avoid injury is to visit a chiropractor to be assessed. This is because we can help to identify any imbalances in your body and correct them before they lead to injuries. Imbalances through the pelvis, hip joint and surrounding musculature are contributors to common sources of knee pain.
Get in touch with Waterloo Chiropractic today if you are experiencing persistent knee pain and you want a solution that works.