Bottom Line:

If you wake up and your knees hurt, you’re not alone. If you’ve had past knee injuries that still seem to bother you years later, you’re not alone. If you’ve been dealing with knee pain for years and don’t know where to turn next, you’re not alone. Have you tried ever orthotic, surgery, knee sleeve, cream, etc. without any noticeable effect? You’re not alone. 

 

Numbers say that around 25% of all adults battle chronic knee pain. 1 in 4! Saying our bodies use our knees a lot is like saying our cars use the tires a lot. 

 

Your knee is a hinge-joint that primarily moves in the sagittal plane (back/forth or flexion/extension) and allows for some twisting or rotation. Although it does not like excessive twisting, it can be called upon during certain events to provide small amounts of torque. 

 

Every step you take places stress and strain on your knees, so it's no surprise that trauma, misalignment, and degenerative changes can all take their toll over time. The way our muscles respond to the forces of the ground are very important in the longevity of our knees. 

 

The knee is caught between the hip and the foot, and due to the design of the joint it typically goes as the foot and hip goes. Since the long bone of our upper leg is half of the knee joint, the ability to control and stabilizes that bone (femur) at the hip socket is imperative in limited knee injury. 

 

Knee issues? Check the hip!  

Why it Matters:

The cartilage in your knee is designed to last a lifetime if you take care of it.

 

Yes, knee pain may not be entirely preventable, but there are steps you can take to keep your knees as healthy as possible. 

 

For instance, did you know that for every pound you are overweight, your knee must absorb an extra 4 pounds of pressure when you walk, run, or climb stairs. Over thousands of steps a day that added force adds up quickly! 

That’s why watching your weight is at the top of the list or preventative measures. 

Here’s a few more ways to keep your knees healthy and strong: 

·  Warm-up before exercising. Stretching your quadriceps and hamstrings before and after you exercise is a smart way to reduce the chance of a flare-up of knee pain.

·  Find adequate foot support. Every step you take transfers force from the bottom of your foot to your knee. Therefore, your shoes should provide the support you need to keep your knees healthy for at least 10,000 steps per day. Ensuring your arch is developed and maintained can limit knee collapse while walking or lifting. Knee collapse can cause added stresses to many components of the knee. 

·  Maintain a full range of motion. Ensuring your low back and hips are moving freely is essential to overall knee health.

·  Strengthen your hips by focusing on gluteal activation in many different planes of motion(muscles on each side right below your belt line)

 

Next Steps: 

It’s not uncommon for people with back issues to find themselves struggling with knee pain after limping around for a few weeks. Limping, any abnormal gait, causes excess stress on other body regions. Especially if you’re leaning to one side! 

Cases like that are just one of the many reasons we encourage our patients to be proactive with their health. 

 

The joints of your body should be surrounded by muscles that have a balance of strength and flexibility through their full range of motion, allowing you to move well.  

 

We encourage you to use the strategies above to help reduce your chances of knee pain.

 

And whether you’re already a patient or still thinking about that first visit, be sure to call our practice if you’ve been living with knee pain or restricted motion.

We’re here to help you get out of pain and back to doing what you love, naturally.

Dalton Sealey DC, CSCS

ProMove Chiropractic & Performance

402.915.4901

drsealey@promovechiropractic.com

Science Source(s): 

Chronic Knee Pain. Healthline. 2021.