In my practice, I see a lot of people with knee pain. It’s an ailment that seems to affect most of us at one time or another. In fact, according to a study by the CDC, 18% of US adults reported having knee pain in the past 30 days. That’s nearly 1 in 5 people who are having some kind of pain on a regular basis.
The most commonly recommended solution? Rest and take a painkiller.
The problem with this approach is that it doesn’t address the underlying reason why the knee is hurting. This approach might alleviate the pain temporarily, but once normal activity is resumed, that knee pain will probably start back up again. Additionally, painkillers can have some pretty negative side effects.
The truth is, knee pain is almost never caused by dysfunction in the knee. I like to call the knee the “middle man” between the foot and the hip, which is usually where the primary dysfunction is occurring. Because the hip is out, or is not functioning properly, it puts excessive stress on the knee, causing pain.
With that said, there are a few things you can do at home to help you prevent or reduce knee pain.
Use a Foam Roller
Using a foam roller or some kind of soft tissue roller on your entire lower body is something that everyone should be doing on a daily basis. It will help keep your hips and legs loose, preventing the dysfunction that can cause knee pain. This is something that only takes 4-5 minutes, but the benefits of foam rolling can have an immediate and lasting impact.
Strengthen your Hips
Building strength in your hips can help you avoid pain and improve performance. I have seen many athletes at the top of their sport who have incredibly weak hips and suffer from knee pain. Building strength in the hips alleviates the pain and helps you perform at a higher level.
Warm Up, Stretch Out
When you work out, it’s important to get adequately warmed up before you start training at full capacity. Additionally, when you finish, be sure to spend time stretching out and properly cooling down. This will get your muscles warm before you begin and keep them from tightening up when you finish.
Come See Us
Sometimes, the dysfunction is too advanced to fix on your own. If you are experiencing knee pain that’s affecting your ability to exercise the way you want, medical intervention might be necessary. I can assess what is going on and help you understand why you are having pain. My staff and I have helped many people overcome pain and help prevent it from happening again. We offer non-invasive treatments that address the underlying issue that’s causing the pain and help you get back to performing your best.
If you are interested in a free consultation, please call us at 949-916-9742.