No More Knee Pain

Let's talk about one of the most common issues I see in my clinic: Knee pain. Whether you're a runner, a weightlifter, or just someone who enjoys an active lifestyle, knee pain can be frustrating, debilitating, and a major roadblock to your goals. But don't worry, there are evidence-based ways to treat multifactorial knee pain, and I'm here to share them with you today.

First things first, let's talk about what we mean by "multifactorial." When we say that knee pain is multifactorial, we mean that there are many different factors that can contribute to the pain. These can include things like muscle imbalances, joint instability, poor movement mechanics, and even psychological factors like stress and anxiety. Because of this complexity, there's no one-size-fits-all solution to knee pain. But there are some general principles that can help.

One of the most important things you can do to treat knee pain is to work on your mobility. This means improving the range of motion in your hips, ankles, and knees so that your body can move more efficiently and with less stress on the knee joint. Some of my favorite mobility exercises for the lower body include:

• Hip flexor stretch: Kneel on one knee with your other foot planted in front of you, and then lean forward until you feel a stretch in your hip flexors.
• Calf stretch: Stand facing a wall with one foot back, and then lean forward until you feel a stretch in your calf muscles.
• Foam rolling: Use a foam roller to massage your quads, hamstrings, and calves, which can help to release tension and improve mobility.

In addition to mobility work, strength training is also important for treating knee pain. This doesn't mean you have to become a powerlifter, but rather that you should focus on building strength in the muscles that support the knee joint. Some of the most important muscles for knee stability include the glutes, hamstrings, and quads. Here are a few exercises that can help:

• Squats: Whether you prefer front squats, back squats, or goblet squats, squats are a great way to build strength in the lower body.

 

• Deadlifts: Deadlifts are a compound exercise that work the hamstrings, glutes, and lower back, all of which are important for knee stability.

 

• Lunges: Lunges are a unilateral exercise that can help to identify and correct muscle imbalances between your left and right legs.

 

Of course, it's important to remember that not all knee pain is created equal. If you're experiencing pain that's not responding to mobility and strength training, it's important to see a physical therapist or other healthcare provider who can help you identify the root cause of the pain and develop a targeted treatment plan. But for many people, a combination of mobility and strength work can be highly effective in treating multifactorial knee pain.

As always, I want to remind you to listen to your body and not push through pain. If an exercise or stretch is causing pain, stop and reassess. With patience, consistency, and a little bit of hard work, you can get back to doing the things you love without knee pain holding you back.

Thank you for tuning in, and don't hesitate to reach out at SRQsportsrehab.com if you have any questions or concerns. Let's keep moving forward!