Knee Pain?

Knee pain is an extremely common complaint and can be acute or chronic. It is always recommended to seek medical advice to properly diagnose knee pain and before implementing any treatment plan.

Many sports enthusiasts suffer from chronic knee pain. Although chronic knee pain can have a less dramatic onset, it can cause severe pain. Swelling around the knee cap can be present causing reduced range of motion and possibly profound pain. The pain can worsen during activities or after sitting for long period of time.

In many cases chronic knee pain can be caused by tight muscles and tendons that lead into and surround the knee. In simplified terms, knee pain can often start from a simple muscle imbalance. If the muscles and tendons surrounding the knee joint don’t pull evenly, it can cause instability and pain. These symptoms will not “fix” themselves but may respond to a variety of therapeutic treatments.

Stretching: Unfortunately many sports enthusiasts do not stretch long enough or worse yet forego it all together. Taking the time to stretch is crucial in keeping muscles, tendons, ligaments and joints healthy. Perform a variety of stretches for your hips, quads and hamstring muscles after activity. Using a foam roller to help stretch and elongate the leg muscles is also beneficial.

Footwear: Proper fitting athletic shoes will play a major role in keeping your body in alignment during and after activity. Spend the time to get properly fitted with sports specific shoes that fit your needs. Seek out the advice of a professional at a reputable shoe store to assess your gait and help you choose a shoe that is right for you. One shoe store that is know for this is Fleet Feet. Sometimes a simple arch support for your shoes can also be helpful.

Break: Take a break from high impact physical activity such as running, skipping rope, and plyometric exercises. Switch to a non-impact option such as an elliptical trainer or even swimming for a period of time.

Ice: Ice your knee/knees for 10-20 minutes after activity. This can ease the pain and speed up healing. A medicine such as Ibuprofen may also help relieve pain but talk with your physician before taking any medicine.

Chiropractic Adjustment: The body is pushed to the limit with daily activities and a visit to the chiropractor can not only help reduce pain from being out of alignment, spinal health can restore overall wellness.

Massage: Research a qualified Massage Therapist in your area who specializes in deep tissue massage therapy. The therapist can massage the tight muscles and tendons in the hips, quads, and leading into and around the knee joint to help alleviate discomfort.

Although knee pain can be frustrating and annoying, ignoring it will not make it go away. Seek out medical advice to diagnose the problem and be pro-active with these easy therapeutic options.

Liza Hughes RN
Certified Fitness & Nutrition Coach
Professional Fitness Athlete
www.lizahughes.com