Are Stairs Often Difficult?
Do You Need Some Help?
Is Your Training Being Impacted By Your Knee Pain?
Knee pain (especially at the front of the knee and around the kneecap) is a common condition seen in our clinic especially in runners and dancers, and is also prevalent in women between the ages of 30-50 starting out their new exercise program.
Common symptoms include pain with squats/lunges, difficulty climbing and descending stairs, and even pain when sitting for long periods with your knees bent.
There may also be swelling or weakness that is gradually getting worse.
A number of factors can cause anterior knee pain- these include poor movement patterns when running/squatting, tight muscles in the outside of the thigh and calf and even poor alignment in your feet – like when your feet roll in when you walk and run.
These risk factors may have been present for many years, but only become a problem when you increase exercise volume or work levels.
If you are experiencing knee pain try a few of the following Physio Tips:
- Ice your knees for 15-20 mins after each workout/work day if they are aching
- Decrease the incline on the treadmill or walk on flat areas instead of hills – this will reduce the rolling of the feet
- Do small range (pain free) squats – instead of Lunges in your training program – sometimes even the weight of the body in a lunge is too much for weakened thigh muscles to stabilize.
- Ensure you are wearing proper supportive shoes during your workout – and replace them regularly.
The good news is that the majority of knee pain issues can be effectively treated with Physiotherapy management and a range of Physio designed exercises and stretches – but remember – the longer you leave a problem – the harder it is to fix.
If you have knee pain and would like some advice – call Arnhem Physiotherapy Services on 08 8987 0296 and arrange a full assessment to help you run, dance and move better… feel better!