Have you ever heard people comment that once you get to 40 years of age and older that you have to slow down to protect your knees? as that this will help preserve your knee joints and prevent pain?

 

Many people believe that knee pain is a progressive condition that will only becomes worse with exercise, so they stop doing the activities that they love!

 

Even worse, the general view is that if you suffer from knee pain, it is going to result in knee osteoarthritis, which will progressively become more deteriorated, never get better and eventually resulting in a knee replacement.

This view couldn’t be further from the truth.  Just because people suffer from knee osteoarthritis it doesn’t mean that you will experience pain.  Research is currently suggesting that imaging such as X-rays, CT scans and MRI are not valid indicator of pain.

 

The RACGP has updated its Guideline for the management of knee and hip osteoarthritis, aiming to reduce overreliance on measures such as surgery, imaging technology and medication.

 

What Causes Knee Pain?

People think that when they experience knee pain they should stop activity to rest the knee.  This is the worst thing that they could do, as rest results in decreased muscle strength of the knee muscles, joint tightness and can contribute to increased stress in the hip and lower back.  All of these factors can contribute to knee pain.

 

Will This Affect My Whole Leg?

 

We know that if hip muscles aren’t strong they place excessive forces through the knee below, which can become worse during daily activities such as lifting, climbing stairs or going for a run.  It’s important to have strong hip muscles to propel the limb forward and to allow the knee function correctly.

 

In addition, we know that stiff and poor functioning ankles place additional stressors through the knee above.

 

An assessment that focuses on weak hip muscles and poor ankle function is vital in determining the correct plan to treatment knee pain!

 

What Should I Do To Manage My Knee Pain?

 

Pain flare ups usually last for 7-10 days.  Following this, it is vital to start a progressive strengthening program for your legs muscles.  This includes the hips and the ankles. We need 12 weeks to strengthen up the muscles around your knee and there are several exercises for that.  The video above shows two of those.  Other exercises include:

  • Squats

  • Bridges

  • Deadlifts

 

For more information direct message us on Facebook: EFLExercisePhysiology, or call 9371 8563.