Youre Loading The Wrong Muscles
Everyone has imbalances. Youll be familiar with the idea of having a dominant side, but you may not know about specific muscles that are working harder than others when youre in the gym or on a run.
Jay explains: The knee is very susceptible to an overuse injury because of muscle imbalances, with weakness of the hamstring muscle group leading to increased strain to the anterior cruciate ligament . Yikes.
Most people who spend their day at a desk will find they have this weakened group – lazy glutes anyone?
This becomes a problem when your hardworking quads are asked to do too much. Thats when youll start to feel a pull on the connective ligaments one of the key knee pain causes. Ouch.
This is where glute activation comes in. If your butt muscles are lazy youll need to turn them on before you even start exercises like squats.
When To Consult With Your Surgeon
Though rare, it isnt unheard of for the uncommon causes listed above to be the culprit of pain.
If you are experiencing any of the symptoms below, it would be wise to consult with your surgeon:
- Swelling or redness around your knee
- Inflammation to your knee or calf
- Difficulty moving the knee
- New onset of sharp pain
- Difficulty with daily activities
- Increased knee pain with accompanied fever
When revisions must be completed for a total knee replacement, the success rate remains high. The rate of total knee replacement revisions at the 10-year mark is around 6%. The need for a revision before the 10-year mark is quite rare as implants are expected to last 15-20 years.
Have an honest conversation with your surgeon about your post-operative expectations and heed the guidance of your physical therapist.
What To Do About Persistent Pain
But strong, sharp or persistent pain that develops while you are exercising is a different matter.
Pain represents injury, Dr. King says. It occurs as a result of overuse or too much stress placed on a muscle or a tendon. It can be the result of repetitive use or a single episode of overloading a muscle or tendon. Thats muscle strain.
Pain during physical activity is a signal that you are putting too much strain on a muscle or tendon and should stop, Dr. King says.
People used to say you need to suck it up, or just push through the pain. Theyd say you need to keep going to get results. But pain is your body trying to tell you something, and you have to listen, Dr. King says.
Its also important to make sure the pain and tightness youre experiencing is not associated with something more serious, Dr. Schickendantz says.
Symptoms of possible structural injury that merit consultation with a physician include:
Give it a rest
The cornerstone of treating muscle soreness is rest, but its also important to move and maintain your range of motion as much as possible.
Applying ice and heat definitely can help, as can judicious use of anti-inflammatory medicines.
However, Dr. King says, inflammation is your bodys way of healing injuries. So you may not want to halt that inflammation entirely. If you have to ice often or take medications frequently, this may indicate an unacceptable type of soreness that should be evaluated by a physician.
Start low and go slow
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How Can A Physical Therapist Help
Even if you don’t have an injury, a physical therapist can assess your strengths and weaknesses. They can work with you to improve your performance in your sport or activity. They will develop a safe, progressive exercise program to help you reach your goals and teach you ways to prevent injuries.
If you have pain caused by an injury, a physical therapist can help you recover. They also will recommend activities to help you keep your fitness and help you address any weaknesses or movement problems that contributed to your injury.
Physical therapists are movement experts who diagnose and treat movement problems. They help people address and manage pain and improve quality of life through hands-on care, patient education, and prescribed movement. You can contact a physical therapist directly for an evaluation. To find a physical therapist in your area, visit Find a PT.
Strengthen Your Knees To Avoid Or Lessen Pain
If youre experiencing pain behind your knees while running, it doesnt mean youre destined to stop exercising. There are many simple things you can do every day to reduce or completely avoid the pain. Here are six strategies to start with:
Knee pain can be an uncomfortable and disheartening effect of an exercise routine. However, working with a certified health coach or your physician can help you identify the source of pain before it becomes a bigger issue and take the right steps to ease or avoid the pain in the future.
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What Does It Mean If I Have Pain Behind My Knee While Running
Whether youve just started a couch-to-5K running program or youre a seasoned marathoner, youre probably no stranger to aches and pains in your legs and knees as you grow muscle and improve your stamina. But how do you know if the pain is normal or part of a bigger issue? Ahat does it mean if you have pain behind your knee when you run?
Watch this video from Greenville health coach Aaron Benator and read on to find out.
What Is The Best Treatment For A Swollen Knee
Basic treatment for a swollen knee should start with the RICE formula Rest, Ice, Compression , Elevation and analgesics such as paracetamol and ibuprofen.
Please visit this page for more on the RICE formula.
Many people will quickly begin treatments such as physiotherapy, chiropractic or osteopathy, without getting a clear knee pain diagnosis.
If you take this approach, you may have to go through a great deal of pain and spend lots of time and money on the wrong treatment without getting any better .
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What Else Can Help With Knee Pain
Finding relief from knee pain depends on the cause or issue thats making it difficult for you to go about your daily activities. Carrying excess weight puts extra stress on your knees, which may lead to osteoarthritis.
In this case, the most effective treatment, according to the Cleveland Clinic, is weight loss. Your doctor may recommend a combination of diet and exercise to help you lose weight and strengthen the muscles in your lower body, especially around your knees.
A 2013 study found that adults with overweight and knee osteoarthritis experienced a reduction in weight and knee pain after 18 months of a diet and exercise program.
But if overuse is the culprit, your doctor will likely suggest RICE which stands for rest, ice, compression, and elevation and physical therapy. A physical therapist can work with you to develop a program that includes range of motion exercises, stretches, and muscle strengthening movements.
Who Can Doms Affect
Anyone can develop DOMS, even those who have been exercising for years, including elite athletes.
It can be alarming for people who are new to exercise, and may affect their initial enthusiasm to get fit.
The good news is the soreness will decrease as your muscles get used to the new physical demands being placed upon them.
The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.
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Injuries And Knee Pain
There are a number of bones, tendons and muscles related to the knee, providing ample opportunity for injuries that can cause knee pain after a workout. You may experience conditions like runner’s knee, which causes pain behind the kneecap, and iliotibial band syndrome, which causes pain outside the knee.
Both injury and overuse can cause you to experience knee pain. If your knee pain does not subside with rest, see your physician, who can evaluate your knee for potential injury. Knee pain does not always mean surgery your physician can recommend several conservative approaches to treat pain.
Delayed Onset Muscle Soreness
Another common form of exercise-induced muscle soreness can develop when you perform an unfamiliar physical activity for an extended time without a gradual ramp-up. This is called delayed onset muscle soreness, or DOMS. It develops a couple of days after intense exercise.
DOMS also can happen after exercise in which you are contracting your muscles at the same time you are lengthening them, says orthopedic surgeon This can happen, for example, if you run downhill, resutling, again, in those microtears in muscles.
Unfortunately, no treatment yet has been shown to actually reduce the length of time that muscles remain sore and weak. Ibuprofen or alternating hot and cold packs may help to ease the pain temporarily, Dr. Schickendantz says.
The good news is that the soreness typically goes away in a few days on its own. Whether or not you should work through this type of pain is a tricky answer. If youre only experiencing low-level soreness, Dr. King says, its probably okay to do a lighter workout. Some physical activity might even help to ease the achiness.
There is, however, a very fine line between gaining results through building muscle and causing damage, Dr. King says. If your DOMS is a bit more painful, its best to avoid strenuous exercise until you are no longer sore.
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How Can I Treat Doms
There’s no one simple way to treat DOMS. Nothing is proven to be completely effective.
These things may help ease some of the symptoms:
DOMS does not generally require medical intervention. But you should seek medical advice if the pain becomes unbearable, you experience severe swelling, or your urine becomes dark.
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Swelling in the knee most commonly develops after an injury but there are a number of different possible causes to consider. The diagnosis will depend on the cause so, to get an idea, its important to consider events leading up to the swelling as well as how quickly it came on.
Broadly speaking, there are two types of swelling within the knee.
The knee lining, or synovium, produces fluid containing nutrients and lubricants to keep knee cartilage nice and healthy.
The first type of knee swelling, sometimes called an effusion, is where the synovium manufactures excess fluid, which makes the knee appear to be swollen.
The second type is caused by bleeding in the knee that can follow some kind of trauma to the ligaments, the tough bands of tissue that connect the femur to the tibia .
Bleeding in the knee can also follow a bone fracture or a trauma to one of the two meniscus cartilages that lie between the major bones of the knee.
Here are the five main instances of swelling to the knee:
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You Felt Or Heard A Pop
Sometimes, a popping sound after a movement can indicate something is out of place.
Oftentimes this type of sound upon injury is indicative of a ligamentous injury, says Schwabe. Not all ligamentous injuries are full tears, though, and not all require surgery.
However, if you also experience excessive swelling and instability, get it checked out by an M.D. If you only have a mild sprain then you will be able to rehab it with physical therapy, he says.
The pop is what you hear as a result of a ligament tear, a meniscus tear, strained tendons, or a dislocated kneecap. Usually what happens is youll simultaneously hear and feel the pop.
If youre not familiar with the meniscus, its the cartilage in the knee that functions as a shock absorber. Each knee has two menisci, and theyre shaped like horseshoes. The medial meniscus is on the inside of the knee, and the lateral meniscus is on the outside.
The popping sensation can be difficult to explain, but youll certainly know it when it happens to you. Though the sound originates in the knee, youll hear it as though it was directly in your ear. Its as if the sensation travels up your body, and when it gets to your brain, it becomes audible.
If the pain is severe, youll want to visit a doctor as soon as possible. Surgery is often the recommended course of action, but physical therapy and other non-invasive remedies may be prescribed as alternatives.
Healing Exercises For Knee Pain
The knee, made up of bones, tendons, cartilage, and ligaments, is the largest joint in the body. It can also be the source of a lot of discomfort.
A lot of people wonder if its a good idea to exercise if they have knee pain. They think it might put unnecessary stress on their knees. The truth is, not exercising could lead to more pain and weaker knees.
These exercises for knee pain will put you on the path to recovery! So give a few of them a try!
Living with chronic knee pain is difficult. If youve done the exercises and are thinking about the next steps you want to take on your journey to recovery, consider consulting a professional.
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How Exercise Helps Inner Knee Pain
Exercise should be a normal part of your healthy lifestyle. It can boost strength, balance, flexibility, coordination, increased blood flow and endurance. Pain on the inside of the knee is often caused by existing knee injuries such as bursitis, knee osteoarthritis, runners knee, MCL tear, etc. The biggest factor in gaining these benefits is making sure that you are choosing the right exercises to avoid aggravation while still maximizing your knee health.
You Never Do Single Leg Exercises
Once again, we’re talking about imbalances. This time between your left and right side.
Jay makes it clear: When we run, we spend time on one foot for a fraction of a second before pushing off and landing on the other foot. Essentially, running is a series of single leg squat jumps, occurring quickly and repetitively.
Being able to stand comfortably on one leg is a key factor into staying injury free. If you cant control yourself while balancing on one foot, it is going to be difficult to dynamically perform a single leg squat jump over the course of a few miles while you are running.
That said, you need to ensure you build up to what youre capable of without causing injury. If youre wobbling on one foot, going straight into single leg deadlifts may not be the best idea.
Start with clamshells and weighted lunges and then move on to the more advanced movements.
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Myth: Don’t Exercise If You Have Arthritic Knees
Not exercising because you have arthritis is one of the most common myths about knee pain. As a general rule, if you have osteoarthritis it is fine to exercise.
A report by the American College of Sports Medicine provides strong evidence that exercise is, in fact, good for the knees. The findings concluded that exercise actually helps improve the cartilage in between joints instead of breaking it down.
‘For years, doctors have said for years that patients should rest their knees but now we think differently about this,’ says Allardyce. ‘Osteoarthritis is probably one of the biggest problems in the UK with knees one of the most common surgeries is a knee arthroscopy or a knee replacement and typically osteoarthritis develops after any knee injury.’
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How Long Will I Need Physical Therapy After Knee Replacement Surgery
Physical therapy is one of the key parts of your recovery. Physical therapists like myself use a combination of exercises, education and hands-on care to strengthen your body, teach you how to avoid injury and help you learn how to use your new knees.
Youll start regularly working with physical therapists within the first week after surgery. At TRIA, well work with you to develop a personalized therapy plan, which usually involves about three months of meeting with your physical therapist.
These first three months of physical therapy after knee replacement surgery are critical to setting you up for a successful recovery. And many of the moves you learn will be useful long-term to keep your joint feeling good.
Treatment plans are unique to each patient, but heres what you can expect:
One to three weeks after surgery
The first few weeks after knee replacement surgery your physical therapist will focus on helping you reduce pain and feel more confident on your feet.
Youll start working on a daily routine of strengthening and flexibility exercises with your physical therapist. During this time, youll also work on bending your knees, getting up from a sitting position and walking.
Typically, youll be able to bend your knees at a 90 degree angle, fully straighten your knee, and walk for at least 10 consecutive minutes during this stage of physical therapy.
Four to six weeks after surgery
Seven to 12 weeks after surgery
12 weeks after surgery and beyond