Knee pain can come on suddenly and can be quite limiting in nature. It can affect your daily activities such as walking, stairs and getting up from chairs. The knee can often feel swollen and stiff and sharp pains make us feel apprehensive about moving the knee.
There are many different pain-producing problems in the knee. The pain at the front of the knee around the knee cap can be Patella-femoral pain. This is normally painful on squatting/ stairs and getting up from the floor.
The knee cap (Patella) is a loading joint that is put under extra load when squatting, the knee cap will take some of that force if the quadriceps are not producing enough power to support the knees. As a result, structures start to complain. There are many treatments one can use for knee cap pain including; taping, Q-brace, strengthening within pain limits and flexibility of quadriceps and hip flexors. A specific programme tailored for your individual needs is the key to success. Some people may get by on general exercises but others will need something more specific to their needs.
Osteoarthritis of the knee is very common and can cause a lot of pain and anxiety. Knees can start to feel unstable and generally painful. You can either have Osteoarthritis of the Femoral-tibial joint or the Patella-femoral joint. The best way to preserve your knees is to keep them moving through range (stiffer knees are more prone to arthritis) bending and straightening and strengthening around the whole leg.
Strengthening needs to be within your pain limits and no programme should feel worse with exercise. We will always find the right exercises for you.
Here are some exercises that may help with knee pain, if you feel any discomfort whilst doing them stop immediately. It is always better to seek help.
(VIDEO ON ROLLER, QUADS STRETCH, hip flexor stretch, gluteal strengthening, good squat technique)
There can be many causes of knee pain including; ITB Friction Syndrome, Patellar tendinopathy and Patello-Femoral Pain Syndrome. At JYphysiotherapy we use our diagnostic skills to determine the source of the pain, aggravating factors and often our aim is to help you manage your symptoms. We use soft tissue techniques and mobilisations as well as great emphasis on exercise, which is always the best solution.