If you or someone you know has knee pain then this article is for you.
As an avid cyclist and one who competes my main focus is to build a better aerobic engine.
I spend hours on the bike training and getting ready for races. I love it when everything goes according to plan, but when does that actually happen?
A few years ago I started to notice some left knee pain. No big deal, I was putting in some serious miles and figured it was a little bit of tendonitis.
I changed my training load, worked on the tendon and everything seemed to be improving however once I started to increase my mileage again it started to flare up. What was going on?
It just so happened that I was at a physical therapy conference (I am a lifelong student and love staying up to date on current trends).
I was reviewing some techniques with a colleague and we were testing each other’s strength and mobility. When it came to my hip strength it was not as good as I thought it would be.
Actually my left side was weaker than my right side! Could this be the missing link as to why my knee tendonitis wouldn’t go away?
Shakira says “those hips don’t lie” but what does that have to do with your nagging knee pain?
To use a car analogy the hips are the engines that drive everything. Your hips are made up of very large and strong muscles (glutes) that help you to stand, walk and propel yourself forward day to day.
The knees are the transmission and the ankles are the steering mechanisms. The knees take the power from the hips and transmit it to the ankles which maneuver over difficulty terrain.
I call this a chain reaction because one joint influences the other. Remember the song you sang to your kids, “your hip joint is connected to your knee joint” which is so true.
When the hips are weak (and they usually are) it changes the requirements on the knee down the chain. This subjects the knee to unusual and unnatural stress leading to premature wear and tear.
Often patients don’t realize that their hips have become weaker. The hip is usually pain free thus not registering on our conscious mind.
Bonus-Now what about the ankles? You guessed it, tightness in the calf muscles, prior injuries or surgeries to the foot or ankle can have effects up the chain on the knee.
If the ankle doesn’t move or bend like it is supposed to then those forces get pushed up the leg. The body does an amazing job of adapting to subtle changes in flexibility or strength. Over time this added stress leads to pain most frequently in the knee.
Back to my knee pain story. After the conference I put in more time and effort working, not only on my hip strength but also my hip mobility.
The result was my left knee tendonitis went away and I was able to build up my mileage without issues.
If you are experiencing knee pain then I advise you to have your ankle mobility and hip strength assessed along with your knee to determine if it is contributing to your pain.
A well designed plan to help you reduce your knee pain and improve your ankle mobility and hip strength can keep you going for years.
So what do the most successful people do when they have knee pain? They address their problem.
I call it the 3 D’s Principle to handling any problem in life-Don’t Ignore it, Don’t Mask It, Do Something About It.
NEXT ACTION: If you are really serious about your knee health start by calling 817-220-6677 today to schedule your FREE NO OBLIGATION Discovery Visit.
At MOSS Rehabilitation Center we make it easy for you to get started. We even have a simple 3 step process.
1. Schedule a FREE NO Obligation, Discovery Visit with one of our experts. During this visit, you will talk with one of our friendly experts about your issues. This is a safe and confidential visit, you can trust that your safety and privacy is important to us. We are taking extra measures to ensure that you remain safe during this pandemic.
2. Receive a Customized (Individualized) Treatment Plan. Based on your free discovery visit, we will put together a custom, unique to you plan that will address all of your nagging pains and issues. The goal is to get you back to your healthy self as soon as possible while also addressing your issues for the long term.
3. Get Your Life Back and Do What You Love. The best result for us is a patient who tells us they can finally do what they love without the constant pain, stress, or issue they were facing. Together we can get you back to living life without worry.
Not only will we create a physical therapy program designed around you and your needs, but we also ensure to provide you with quality education for your long-term health.
The first step is always the hardest and I can’t take it for you but I promise we will do everything we can to help you.
PS. Not ready to make the call? If you are looking for guidance on your next step to finding relief from your knee pain then call our office to request my 100% FREE Report Top 5 Tips To Avoid Knee Surgery. Or if you want the report right now, please visit www.springtownphysicaltherapy.com/kneepain and you can download it instantly.
PPS. No one will ask for any money for anything when you call 817-220-6677 to request your free report which is perfect for those who are suffering with knee pain and want to avoid surgery.
The author, Dr. Robert Moss PT, ScD is the owner of MOSS Rehabilitation Center in Springtown, TX. He is happy to help you with your knee pain problems either by phone 817-220-MOSS (6677) or email email@example.com.