Here are some quick tips to help you get rid of your knee pain fast no matter what the cause. These concepts are simple, but not easy. It will take time and some adjustment on your part, but it’s worth the investment.
Stop taking the shortcut…
The modern lifestyle has most of us moving less and less. As our economy has moved into knowledge work meaning many jobs that require movement (physical labor) have gone away. So, we have to add movement into our daily routine to counteract our sedentary lives. This doesn’t have to be running 10 miles or going to the gym for hours on end. Simple solutions like a walk with your dog or other loved one, taking the stairs instead of the elevator or even parking as far away from the grocery store as you can are little changes you can make to add more movement into your day.
Make sure you are doing exercises with proper form.
If you already have an exercise program that you are following, that’s great! Another way to increase your risk of injury is doing exercises incorrectly – seek out a trainer or physical therapist to make sure you are doing exercises in a safe fashion. This will also help you make gains quicker because you are actually targeting the right muscles. The biggie for the knees is don’t let them collapse inside your foot/ankle as you are getting up or down in any squat movement or when doing any step movement you follow the same rules.
Keep moving throughout the day.
If you know your symptoms worsen with prolonged inactivity – keep moving throughout the day. An easy habit you can build is to run your entire lower body through a full range of motion several times throughout your day using a bodyweight squat routine. Simply set a timer at home or work for 60 minutes. When the timer goes off, do 10 body weight squats. Do 10 squats every 60 minutes and you will have quite a few squats by the end of the day! Don’t over think things… just go from standing to squatting through as much range of motion as you can (get your hips as low to the ground as you can with your feet straight ahead, knees out) and stand back up! This low intensity full range of motion exercise keeps the joints flexible and strengthens the muscles you need to keep knee pain away.
Are you looking for more information and someone to tell you what is going on with your knee pain!? Come in for a free screen with one of our therapists.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your knee pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!
