5 Steps to rid you of knee pain.

After seeing Kevin on Monday everything looked good. There was no pain to walk, no pain to hop or skip and no swelling in the area. He was back to normal and we decided that he would go back running on Wednesday and I would treat him again on Saturday as he was away on holidays for the week.

He was smiling like a Cheshire cat when he was leaving. Kevin texted me the next day saying the foot was now swollen and quite painful. This pain continued into Thursday so that scuppered our plans of running on Wednesday we were delayed again.

The reason this happened is Kevin didn't wear his ankle support since the Monday he seen me which was a big error. As with all lower limb pain the ankle will pool swelling in the area and won’t leave unless you persist with the compression bandage. The swelling isn't a sign that there is something wrong it's just the foot is bad at clearing out the swelling as gravity is drawing all fluid towards the feet.

Anyways he went back running on Saturday after seeing me and has ran three times since with no problems, Thank god for that. After not running for over two weeks Kevin now feels “broke up”, this is due to the body adapting to a sedentary lifestyle so don't worry it will adjust again just give it two weeks. After years on treating all types of athletes people feel they are getting more pain in different once they start back running, It's perfectly normal to feel like that so just persist and be patient. As I say to all my client let me make the decisions for you as I am the expert in the area.

5 steps to rid you of knee pain:

Here I am going to show you 5 steps to rid you of your knee pain, Without taking painkillers, getting surgery or a steroid injection.

Knee pain is a huge amount of what I see in clinic, And now I am going to give you these free tips of how to rid yourself of knee pain.

A lot of people complain of pain on the outside of their knee and straight away they think IT BAND problem or when it's the inside they think cartilage and to be honest it's rare that it is either. So I am going to give you 5 free tips to fix your knee pain.

Step 1: Tibia Movement Test - self test

1.    Sit in front of a mirror (or have someone help you) leave your feet slightly off the ground.

2.    Start by turning your toe in on the left and then compare how much movement you have on the right

3.    Start then by turning the foot out and repeat on the right and note the amount of movement

4.    See which foot has the lack of movement

 

You will be either be unable to turn the foot in our out, so let's say you can't turn your left foot in = you need inside hamstring strength

If you can't turn your foot out you need outside hamstring strength.

Step 2: Hamstring Strength

Inside hamstring strength

1.    Set up with both heels on a chair and the knees bent to 90 degrees.

2.    Place a bolster in between the knees. (cushion or rolled up towel)

3.    Bring the heel on the left wider than the knee and away from the right heel.

4.    Flatten your lower back into the matt and dig your heels into the chair and lift

5.    Hold for 5 breaths x 3 sets

Outside hamstring strength

1.    Set up with both heels on a chair and the knees bent to 90 degrees.

2.    Place a bolster in between the knees. (cushion or rolled up towel)

3.    Bring the heel on the left closer to the right heel so the heel isn't as wide as the knee.

4.    Flatten your lower back into the matt and dig your heels into the chair and lift

5.    Hold for 5 breaths x 3 sets

Step 3: You need to foam roll your quads and calfs

1.    Do both legs 1 minute on calf’s and 1 minute on quads and repeat on the right

2.    On outside knee pain concentrate on the area near the IT band

3.    On inside knee pain concentrate on the inside muscle.

Step 4: Left Groin Strength

Left groin strength is a big issue with a lot of people not many train the groin and I often find it to be the stumbling block for a lot of people.

Left side lying knee to knee:

1.    In left side lying with knees bent to 90 degrees

2.    Make sure your back is rounded

3.    Slide the right knee over the left and keep the heels together

4.    Lift the right knee up

5.    Then try and get the left knee to come out the bed

6.    Make sure you don't rock back and you should feel it in the groin area.

Step 5: Left Oblique Strength

Oblique’s are key in stopping the dreaded anterior tilt of the pelvis, this is where the pelvis drops forward at the front and causes added pressure on the knees.

Left side lying Oblique with knee to elbow crunch

1.    In left side lying bend the knees to 90 degrees

2.    Keep your body propped up on the left forearm

3.    Place the right arm behind your head with the hand on the back of the head

4.    Lift your hips towards the ceiling

5.    Straighten your right knee and slide the heel along the floor to get the body to rotate to the left

6.    Then bend the right knee up to meet the right elbow

7.    Hold this position for 3 breaths and then repeat for 2 more sets.

Any questions please don't hesitate to contact me personally tommy@tcphysiotherapy.com

Tommy ConwayComment