Knee pain (especially “anterior” pain at the front of your knee, and under your kneecap) is a common condition in our clinic. It especially affects runners, and women between the ages of 30-50 who are starting out their new exercise program. In fact the incidence of patellofemoral syndrome (or pain at the front of the knee) in women is 20%, compared with 7.4% in men.
Common symptoms include:
- pain with squats/lunges,
- difficulty climbing and descending stairs, and even
- pain when sitting for long periods with your knees bent.
There may also be swelling or weakness that gradually gets worse. Painful, excessive clicking or grinding might also be a factor. However, clicking by itself is not always a sign of something wrong.
Several factors can cause anterior knee pain. These include:
- poor movement patterns when running/squatting,
- tight muscles in the outside of your thigh and calf, and even
- poor alignment in your feet, e.g. your feet rolling in when you walk and run.
These risk factors may have been present for many years, but only become a problem when you increase exercise volume or work levels.
If you are experiencing knee pain, try a few of the following Physio Tips:
- Ice your knees for 10-15 mins after each workout/work day for pain relief.
- Decrease the incline on the treadmill, or walk on flat areas instead of hills. This will reduce foot rolling.
- Do small range (pain-free) squats instead of lunges in your training program. Sometimes even the weight of your body in a lunge is too much for weakened thigh muscles to stabilise.
- Ensure you wear proper supportive shoes during your workout, and replace them regularly.
- Get professional advice from your physiotherapist or doctor.
If squats are an essential part of your training programme, here are a few more tips on how to make them friendlier for your knees:
- Stand with your feet shoulder-width apart
- Squat as though you are about to sit on a chair
- Keep your gaze on the horizon
- Keep your knees in line with your second toe
- Keep your weight in your heels
- Don’t let your knees go forward past your toes as you squat down
Correct Knee Position For Squatting
The good news is that most knee pain issues can be effectively treated with a range of physio-designed exercises and stretches. But beware: the longer you leave a problem, the harder it gets to fix.
If you have knee pain and would like some advice, call the BodyFit Physiotherapy Group central booking number on 09-5328942. You can arrange a full assessment and treatment on this number for either of our two clinics: Howick and Mt Wellington. Remember often left untreated your knee pain can snowball into a bigger, more serious problem so don’t delay your visit to us.
If you are unsure whether physio can help and would like a FREE Assessment, fill in a FREE assessment form on the right-hand side to register. Or simply call us to book 09-5328942 to make a booking.