Knee pain affects almost every single person at some point in their lives. From sprains, to cartilage issues, all the way through to posture-related injuries and muscle tears, knee pain seems to play a role in the sometimes debilitating struggle for a pain-free life. We understand how the nagging, irritating, and oftentimes overwhelming pain in your knee affects your day-to-day activities, not to mention your social life, and that’s why this post is all about knee pain: what it is, why it is, and what can be done about it.
When it comes to knee pain, few people really understand its origins. This is not least because of the complex structure of the knee joint and its position in the body. In fact, the knee is one of the most important body parts. Why? Well, it not only grants the lower leg an immense amount of flexibility, but it also support and maintains the mobility of the upper leg and, finally, the torso and entire upper body. In other words, the knee is an invaluable part of the body’s mobility and stability.
It is no wonder, then, that the knee joint is also the site where most of the body’s pressures and strains accumulate. From walking, to running, and even to standing, the knee is subject to an incomprehensible amount of daily pounding and weight. In truth, your knees withstand more strain than you know, and without their resilience you would probably be far less mobile. Which is why, of course, knee pain is so debilitating.
As a knee experiences the constant pressure and strain placed on it by our everyday activities, it gradually starts to experience wear-and-tear, that is, muscles lose their strength and the cartilage is subsequently placed under more and more stress – hence, the pain. Quite often, if this state of affairs isn’t appropriately addressed, the cartilage might give way or tear, leading to serious injuries requiring surgery, or worse still, a complete knee replacement. Amongst these rather alarming injuries are the likes of ACL injuries, knee fractures, dislocations, PCL injuries, tears, popping, swelling, tendon injury, knee cap dislocations, and a myriad more – and, if the names don’t scare you, the pain will.
In lieu of this, it is easy to see why the maintenance of a healthy knee joint is vital. Unfortunately, however, many people already suffering from knee pain turn to temporary solutions for comfort: from painkillers, to surgery, and all the way around to injections and rest, people just aren’t taking action. The issue with pain in the knee joint is that rest and procrastination, not to mention tablets, only make things worse – as you know, the pain often only increases if you try to wait it out, and in the end you’re left with an even longer road to recovery. Yet, in a world where there is so much conflicting information, what can you do? Where do you turn? And how can you get rid of this pain?
Luckily, there are ways to combat knee pain and, in many cases, totally eradicate your daily discomfort, thus getting you back to the activities you love. Take a look:
Exercise – All Things in Moderation
We know you might be active, love golf, running, and sports. Maybe you just like walking and enjoy being outside. The good news is, activity and mobility are sure-fire ways of fast-tracking your journey to a pain-free life. Importantly, however, you need to be very sure that the exercises you do are moderate, low-impact, and do not place unnecessary or damaging strain on your knee. Movement is key… but, in moderation.
That having been said, try doing exercises that strengthen your knee as well as give it extra motion. Straight leg raises, whereby the leg is slowly lifted to extend the knee joint, are really helpful. Try leg presses and balancing exercises to increase the flexibility and strength of the knee joint. In addition, why not try cycling? Riding a bike is a low-impact form of exercise and is incredibly beneficial for strengthening the muscles around the knee joint. It’s all about support: find activities that support your knee so as to get you moving and feeling stronger… all in preparation for those things you long to get back to doing.
While increasing the amount of low-impact physical activity you do is helpful, the best and most effective way of eliminating your knee pain – fast and safely – is physical therapy. A professional, hands-on physical therapist is able to diagnose and treat the root-case of your problem, thereby offering you a permanent solution to your knee-pain. And not only that, physical therapy gives you a set of tailor-made exercises and stretches you can do at home; this means that your road to health doesn’t stop when you leave the PT room – you’ll be able to maintain your pain-free life well beyond your physical therapy sessions. Physical therapy is so much more than just a temporary mask for your pain: it’s about your health and your happiness.
We know how important your family and activities are to you, and we also know that the daily struggle you experience is about a lot more than physical discomfort. Your happiness and joy are being stolen, and we are here to help. Physical therapy gives you the opportunity to restore functionality in your knee, the tools to help rebuild and strengthen muscles, and the comfort of knowing that the range of motion in your knee is being systematically increased. We want to give you back the life you’ve been missing out on because of discouraging, frustrating knee pain.
Don’t let knee-pain ruin even one more day of your life. It’s time to get back to that golf game you’ve been dying to play, that yoga class that’s been in the back of your mind for weeks, and the training for that marathon you’ve waited forever to run. Knee pain is terrible, but there are solutions. Contact us today for information about how we can help you overcome your battle against knee pain – we want to see you up and running – pun intended – as soon as possible.
By now I’m sure you’re well aware of the benefits related to daily cardio, stretching, and resistance activities. Not only does your heart get a massive health-boost, but your entire body feels more supple and strong; your immune system is strengthened and you generally feel better. So, if you know all this, and have most likely experienced the positive effects of a daily workout routine yourself, why is it so hard to stick to a healthy pattern? Why is a daily exercise regime so difficult to maintain? The truth is, the reason we don’t stick to our guns is usually because of a busy work schedule; alternately, it could be because we can’t fit time into a hectic – and often delicate – work/family balance. We understand this predicament, and that’s why we’re offering you some useful tips on how to fit that much-needed exercise into your life, no matter the time constraints or pressures you face. Take a look!
As with most things in life, when it comes to implementing a regular, consistent daily exercise routine, perseverance is key. We know it can become difficult, that it can be tedious at times, and that you may feel like throwing in the towel, but making a commitment and sticking to it is absolutely vital. Just as you may be having a hard day at work, yet persevere because you know you need to, so too do you need to approach your workouts. Remove thoughts that tell you they’re not a priority… they are. And that’s really important to understand: your health is a priority, so treat it as such.
Now, we’re not suggesting this is by any means an easy thing to do. Sometimes these types of mind-shifts are difficult to make, but we know you can do it. Think of your workouts as a way to push your daily boundaries, to expand your skills, and as opportunities to better yourself both mentally and physically. Yes, you may be tired, you may be feeling groggy, and you may think you lack the energy to drive yourself on, but we promise that, once you start, your workout will be exceptionally rewarding both in the short term and long run. Keep at it! Here’s how:
6 Ways to Fit a Workout into Your Daily Schedule:
1. It’s competition time!
Whether at home or in the office, igniting your competitive spirit goes a long way in pushing you to do some exercise. Why not set up little goals to achieve? You can even challenge friends or family members to see if you can beat their times. If you really want to get creative, give yourself prizes when you finish within time or beat an opponent. It becomes a whole lot more fun to do workouts if you know that there is some sort of competitive spirit about them.
2. Consistency is key!
There’s a reason for the hype around habit-creation. When you are consistent in your activities, they become much easier to do and, eventually, they become part-and-parcel of your daily routine. It is no different when it comes to working out. Make a point of picking a specific time either in the morning or in the evening to do your daily exercise. Also, make sure you hold yourself accountable – stick to the chosen time and make it a constant, daily element of your day. Soon you’ll find that it has become a lot more engrained and natural; you’ll actually start missing it if you skip a day!
3. Personal Trainers Work
If you’re the type of person who needs a little extra motivation in order to stay on the right path, it might be worth your while to consider hiring a personal trainer. Doing so will ensure that someone other than yourself keeps an eye on your progress. If you’re not keen on a one-on-one situation, your local fitness center most likely offers community classes which will also incentivize you to exercise.
4. Plan Ahead
Plan your workout ahead of time. Make sure you have a detailed description of the activities you’ll be doing that week. In addition, include the foods you will be eating. It would be a mistake to assume that a workout alone will benefit you: diet plays a very important role in your health. Make sure to include more vegetables, healthy oils, fruits, and nuts into your everyday cuisine.
5. Workout Charts
Remember when you were at school and you were over the moon when you received gold stars? This is the same concept. Keep track of your progress, activities, workouts, and weight goals by using a chart. Achieving milestones will keep you motivated, determined, and focused.
6. Choose Something over Nothing
At the end of the day, choosing even small changes for a healthier body is a win-win. You really can’t lose by choosing a healthier snack, foregoing the taxi for a cycle, or walking instead of using the subway. In fact, making these small changes will boost your confidence and commitment. You’ll get rid of that feeling of guilt and regret, and you’ll start making even bigger changes down the line.
And there you have it… 6 amazing tips! Even so, though, it can be difficult to get going. Knowing which exercises to do, how to do them, how much to push yourself, or even where to start, can be a tricky and frustrating place to be in. That’s why visiting a qualified, professional, hands-on physical therapist is the best decision to make. A physical therapist will not only give you invaluable advice, help you with designing a workout schedule, and show you proper techniques, but he/she will also give you tailor-made exercises and stretches designed to support you throughout your workouts. You’ll get the answers you need in order to get going on the right foot. Contact us today for more information.
Make your health a priority and start developing a consistent, fun, daily workout routine – the above 6 tips give you the best chance of success. We look forward to seeing the healthy, fit, happier you in no time!
Unless you’re gifted with extraordinary medical abilities, you probably can’t immediately tell the difference between a pulled muscles or something else. Hey, let’s face it, most people aren’t doctors. Not everyone can instinctively tell where their pains are coming from. And, if you’re reading this post, my guess is that you might be one the ones who struggle a little. The good news is, though, it’s absolutely normal not to know the cause of your pain; both people who suffer from sudden, fleeting pain, as well as those who experience ongoing, chronic pain, are often dumbfounded as to its cause. More often than not, though, people jump to the conclusion that they’ve pulled muscles. The effects of this type of ill-informed opinion can be life-changing, and that is why we’re about to expose the hidden answers behind what it means to have a pulled muscles, and whether or not something completely different might be going on.
What are pulled muscles, actually?
This is a good question, and it is the best place to start on your journey to discovering the true source of your pain. Remember, if you have an informed understanding of your ailment, you’ll be able to heal the source and permanently eradicated the pain. With that in mind, here is some information about what pulled muscles actually are and whether or not you have one of them, or, something completely different:
Luckily, there is a way to tell. Pinched nerves, in particular, effect different areas of the body and produce different sensations. Take a look:
What is a pinched nerve?
The thing is, if your discomfort goes untreated – or is treated incorrectly – you risk prolonged bed rest, extended periods off of work, a decrease in activity and mobility, weight gain, muscle weakness, and daily, extreme discomfort. None of these sound particularly appealing and, if you’re reading this, it’s most likely that you’ve already experienced one or more of these results. It’s time to take action.
So, if you’re unsure why you are experiencing pain, you feel as though you’re not getting any better, or you’re at the end of your tether when it comes to finding the right kind of help, then we invite you to give us a call, right now. Physical therapy offers you the chance to find and heal the true cause of your pain, thereby allowing you to access the pain-free life you deserve. Why not try it today? Click the button below to speak to a specialist, right now. We look forward to hearing from you.
John Salva, PT
"We help people in pain get back to the things they want without relying on surgery or painkillers, even if past treatments have failed."