This week, Justin shows us three easy steps to relieve your knee pain and make sure it doesn't come back. Knee pain affects individuals of all ages and lifestyles. If you have discomfort, soreness, or stiffness in the knee joint ranging from mild to severe, then this week's video is for you! In this blog we describe the three steps you should take to manage your knee pain, assist your recovery and prevent it from happening again.
- Foam Roller
- Thick Resistance Band
Release Tension in Quads
The goal of this exercise is to loosen the quad. Lay your quad on the foam roller and find a tender spot closer to your knee cap. Stay in this position and slowly bend and straighten your knee (up & down). If it's too painful you can just lay on your quad. Over time your quad should loosen and you will eventually be able to bend and straighten your knee.
The goal of this exercise is to activate the quad. Attach the resistance band to a pole and put one leg through it with the band just over the area behind your knee. Now, with a bent knee, move backwards until you feel good resistance on the band. From here, push your leg backward when straightening your leg, putting focus on your quad. Hold this position for 5 to 10 seconds and return to the bent knee position.
Single Leg Step Down
The goal of this exercise is to place load on your knee after you've loosened and activated it with the previous two exercises. Take your step and stand on it with one leg while the other leg hangs to the side. You can hold on to something because the focus is not on balance but on loading. Now, bend your knee which should lower your opposite leg and stand up straight again. If you feel pain, hinge your body forward from your waist. This should reduce pressure on your knees and you'll begin to feel it in your glutes. Progressively straighten your body until your knee bends beyond your toe.
To wrap up
Management strategies for knee pain often involve a combination of rest, physical therapy, pain medication, and, in some cases, surgical intervention. Additionally, adopting healthy lifestyle habits such as maintaining a healthy weight, engaging in low-impact exercises, and using proper techniques during physical activities can help prevent knee pain and promote overall joint health. Consultation with Arise Physical Therapy is essential for accurate diagnosis and personalized treatment plans tailored to the underlying cause of knee pain. So don't wait, call us as soon as you can so we can help you prevent ongoing pain and injuries. Don't forget to watch Justin's demonstration in the video below.