7 Ways to Remedy Achy Knees
According to recent statistics, 15%-20% of men in Friendswood will go to a doctor for knee pain and 20% of Women will also see a medical professional for the same issue. Knee pain is a common complaint due to the weight of the body on the joint in association with high impact activities such as walking or running, over use, or from improper alignment.
Other factors such as age and certain medical conditions also contribute to knee pain and may include:
- Rheumatoid Arthritis
- Ligament Sprain or Tear
- Repetitive Use Injury
Tendonitis is a type of repetitive use injury that causes the tendon of a muscle to become frayed, causing inflammation. Inflammation is marked by:
- Heat in the area
or loss of function
Knees, Knees, Knees...
The knee is classified as a hinge joint, like the elbow. Imagine the hinge on a door and how the door swings two ways - in and out. The joint in the knee is specially designed to accommodate walking, running, crawling, kneeling, squatting, and jumping.
Several muscles are attached to and around the knee such as:
- Hamstring, a goup of 3 muscles located on the back on the thigh
- Gastrocnemius, also known as the calf muscle
- Quadriceps, a group of 4 large muscles located on the front of the thigh
- Other muscles are also attached to the knee to perform other functions, such as stabilization and a tiny bit of rotation when the knee is bent - that's why we're able to sit with out legs crossed. Other ligaments surrounding the knee hold the joint firm in place. Mild knee pain can be helped through regular strengthening and stretching of the muscles around the knee.
There are things you can do!
- Perform a quadriceps stretch - If tolerable, stand against a wall and with the opposite hand pull the leg up behind you, grabbing the toe of the foot or the ankle. You should bring the heel of the foot toward the buttocks. An alternate version of this stretch is to lay on one side and bring the heel to the buttocks in the same manner. A stretch rope, towel, or sheet can also be used to assist.
- Stretch the Hip Flexors - Take a kneel. Increase the stretch by pushing the pelvis down and bending the supporting knee, not the kneeling knee. Check your posture. Make sure that the supporting knee, when increasing the stretch, does not exceed the edge of the toe.
- Stretch Gastrocnemius - Stand facing the wall in a lunge position. Support the upper body on the wall. Keeping the knee of the stretching leg straight, bend the non-stretched knee to increase the stretch. Remember to keep the heel down.
- Don't Forget Soleus - Stand facing the wall in a lunge position. Support the upper body on the wall. Bend the non-stretched knee to increase the stretch while slightly bending the knee of the stretched leg. Remember to keep the heel down.
- Sidelying Hip Abduction - Lie on one side. Tighten the thigh muscles of the leg performing activity. Lift the leg away from the other leg. Keep the leg straight and lower it slowly. Perform 2 sets of 10 on both sides.
- Clam Shells - Lie on one side with the hips and knees bent with feet together. Slowly raise the top leg toward the ceiling while keeping your heels touching each other. Pause for a moment and lower slowly. Perform 2 sets of 10 repetitions on both sides. Avoid rotating the torso to maximize the distance between the knees.
- Wall Squat - Stand with the back, shoulders, and head against a wall. Look straight ahead. Keep your shoulders relaxed and your feet shoulder's width apart and with enough distance from the feet to the wall. Use a stability ball or a ball at least the size of a volley ball ball behind your back. Keeping your back against the wall, slowly squat down to a 45-degree angle. Your thighs will not yet be parallel to the floor. Repeat 10 times. Build up to 2 sets of 15. Avoid allowing the knee to extend past the toes. It they exceed the toes, walk the feet up until proper alignment is achieved. Also avoid allowing the knees to turn in or turn out.
- Roll It Out - A foam roller is a good way to release tension along the IT Band of the leg. Begin laying on the roller at the hip. Slowly walk the body up, using the opposite leg and the upper body. The roller should easily roll down the entire length of the leg. Once a tender point is located, stop at this site and hold for a few seconds and continue rolling. Repeat several times.
Chiropractic not Just for Backs and Necks!
When experiencing moderate to severe pain, that cannot be relieved with home treatment, seek the advice of a medical professional such as a Chiropractic Doctor who is able to properly diagnose your condition and provide proper, individualized treatment.
With the help of a Chiropractor, modalities such as spinal manipulation, soft tissue mobilization and myofascial release, electrical stimulation and other methods can not only relief pain but also jumpstart the healing process.
Always remember, these exercises are not for every one. Some activities can aggravate symptoms. A Chiropractor can give you insight on how to best approach your injury. We at Forever Well Chiropractic in Friendswood, TX invite you to a consultation with Dr. Haywood who is able to address the root cause of your symptoms and find a solution.