Are You Thinking About Hanging Up Your Favorite Activity Because of Knee Pain? - Perseverance Movement Specialists & Pilates
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Are You Thinking About Hanging Up Your Favorite Activity Because of Knee Pain?

Knee Pain

Is your nagging knee pain keeping you from the things you love? Is it getting worse or keeps coming back just when you thought it was finally gone for good?

Most people just settle for the fact that knee pain and stiffness is just a normal part of the aging process and surrender to giving up the activities they love and live with the pain.

Certain body types and activities(high impact, kneeling, agility…) can make people more prone to pain, stiffness and instability of the knee. Not to mention the uneasy, alarming and even painful snap, crackle and pops. These individuals can be predisposed to serious injuries or surgery if they engage in activities that their bodies are not equipped to perform.

Individuals that have excessive flexibility or hyper mobility (ie really bending) often lack the necessary muscle strength to support the integrity of their joints, and tend to damage the supportive structures of the knee. Those with this body type who participate in; cutting, agility, running, jumping or cleated sports are at risk for various sprains, fractures, or dislocations of either the knee or ankle jionts. All of which may be completely avoidable if they do the necessary strength, stability, and balance exercises to protect themselves from injury.

Persons that are inflexible are often subject to accelerated wear and tear on their joints and muscles. They can be prone to muscle cramps, pulls, strains, tears and arthritis and ultimately need joint replacements.

The knee joint is trapped between the hip and ankle joints, so often times any inefficiencies involving strength, flexibility and stability of the core, hips or ankles tend to show up in the knee. Which is why movement patterns can be assessed from a bottom-up(how your feet meet the ground mechanically) or top-down(core, back and hip stability/flexibility) perspective in relation to the knee joint and pain.

Check You Out: Stand in front of a mirror and watch how you move…….

​Double Leg Squat:

  • Stand with both feet on the ground and squat. Do this 15 times.
  • Do your knees collapse in or go out?
  • Do the arches of your feet collapse down to the floor?
  • Do your knees wobble in or out?
  • Experiencing any knee pain- right away or later? Which ones?

Single Leg Squat:

  • Now do it standing on  Single Leg. Do this 15 times.
  • Do your knees collapse in or go out?
  • Do the arches of your feet collapse down to the floor?
  • Does your knee wobble in or out?
  • Experiencing any knee pain- right away or later?
  • Is one leg more unstable or noticeable than the other? Is this your painful knee?

Single Leg Balance:

  • Now stand on one leg and try to balance.
  • How long can you go for before wavering, losing your balance or experience pain?
  • Is one leg worse than the other? Is this your painful knee?

Now think about the workouts and sports you love. They involve the performance of a squat or the need for balance or stability. Working of core, hip stabilizing and balance exercise will be key to allow you to meet these demands of performance.

If you experience pain when; squatting, sitting, high impact, repetitive(cycling) activities or kneeling it may be due to a muscle tightness issue. Manual bodywork with a Physical Therapist, stretching and self soft-tissue work is often the answer. When multiple muscles of the hip and ankles are tight and restricted they can cause knee pain because they attach and cross the knee joint. Think of it as your ankle and hip muscles playing tug-or-war on your knee joint.

So what is the plan?
Don’t resolve to give up the workouts and sports you love. But don’t ignore your pain.

Typically, integrating a few simple strengthening, stabilizing and stretching exercises can help ease your pain, improve your performance.

Have any question about your unique knee issue or limitations? We would be happy to answer any question you have by calling to speak to a Specialist Physical Therapist here, 805-941-0125, or schedule a free 20 min Diagnostic Discovery Session here so we can explore how Physical Therapy can help free you of your pain and get you back to the sports you love quicker.

Yvonne Castillo

Yvonne Castillo

Dr. Yvonne Castillo is one of Santa Barbara’s leading Movement Specialists who helps active adults become more active, fit, active and independent so they live the life they love without fear, limitation and having to depend on painkillers or procedures. ​ Every day people consult Yvonne looking for the guidance to get them back to their active lifestyles faster and permanently. She helps them understand and address their current performance limitations, individual risk factors and weak links, prevent injury, avoid loss of mobility, flexibility, strength, stability and balance, avoid surgery and protect against falls, slow decline of their independence or the steady increase in aches, pains, stiffness, loss of energy or confidence in their ability to be active like they truly desire to be.​

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