Do you find that your knee pain is stopping you from doing what you want to do?
Did you know that there was a 36% increase in knee replacement surgery for knee pain caused by arthritis between 2005/6 – 2015/16?!?
A huge contributing factor to this is that people are viewing knee pain and arthritis as a “normal” part of the ageing process and just accepting knee pain instead of doing something constructive to prevent it.
If left without treatment by a Practitioner trained in treating knee pain, a simple episode of knee pain will generally recur, worsening each time until it becomes a constant pain. This indicates more and more degeneration (arthritis) occurring in the knee and leads to you having to limit what you do day to day, due to the pain. The longer this is left, the harder it is to fix, the more likely you are to need to rely on pain medication and anti-inflammatories (and we all know that they aren’t good for you!) and the more likely you are to need a knee replacement in the future.
The good news is, when you see a Physiotherapist trained in identifying biomechanical issues that cause knee pain, you can retrain specific muscles to improve strength and stability around the joint and eliminate your knee pain! You can get back to doing the things you love without worrying about your knees, like walking the golf course or playing tennis – or just running up the stairs at home!!
I’m sick of expensive “quick fix” fads for Knee Pain that claim to fix everything but instead just cover up the problem temporarily. I believe in solutions that work and are long lasting.
If you seriously want to get rid of your knee pain, then keep reading, these next 3 golden nuggets might just change your life……..
3 Hot Tips to getting in control of your knee pain:
Hot Tip #1 – Get strong -there is so much evidence to support specific exercise as the best treatment for knee pain caused by osteoarthritis. The key to this is that it must be specific. Often people say that their knee pain is too sore to exercise or that exercise makes their knee pain worse, but that’s because they are doing the wrong exercise (or the right exercise the wrong way!).
So, what is the magic exercise you ask…….?
- Every person is different so its really important to not adopt a “one size fits all” approach
- Any version of an exercise that addresses weakness in the VMO (tear drop muscle at the top, inside of the knee) is a great place to start
- Keep it really basic to start then progress to more complex exercises as you master them.
Hot Tip #2 – Stand better – I know – everybody is constantly going on about posture, right? BUT there is a common posture nearly all knee pain patients have and addressing these can be crucial to improving pain. Often when you have knee pain, you will stand with your sore knee slightly bent and with most of your weight on your other leg. When you stand with your knee bent, it makes it more difficult to use the muscles that stabilise your knee and instead you use muscles that actually cause compression in your knee (think pushing two pieces of sand paper together – hard – that’s what is going on in your knee).
So, the right posture……..?
- Stand with your weight evenly between both feet.
- Stand with your knees straight (not locked backwards though, just gently softened)
- This posture gives you the best chance of using the right muscles to stabilise your knee and decrease your knee pain.
Hot Tip #3 – Ice it! – Yes, I know – knee pain is, well, painful. A lot of that pain is caused by inflammation in the knee and it makes it feel hot and swollen. When you feel like this, instead of reaching for the anti-inflammatories (or as well as), reach for an ice pack. Not only does ice decrease inflammation, it also helps desensitise the area making it less painful. 20 mins once a day can make a huge difference – but you need to be doing the other steps as well!!
So, if any of this is ringing true for you then you’ll be glad to know I’ve developed a 5 Steps Away From Knee Pain Guide to help get honest, proven advice out to help people suffering with knee pain.
If you would like your own FREE copy of our guide, click here to get access.
Remember, knee pain is not a normal part of the ageing process that you need to put up with.
To get started on treating it today, give one of our friendly receptionists a call on 9905 0048 or make an online booking.