Knee Pain Holding You Back? Find Your Ultimate Path to Recovery!
By Oshin Amberkar (MSc Sports Physiotherapy)
Senior Physio at Rehab Rooms Physio Clinic
As we witnessed thousands of runners gearing up for the Dublin Marathon last weekend, motivated athletes and fitness enthusiasts are intensifying their training efforts. However, along with the thrill of competition comes the risk of injuries, with repetitive knee pain being one of the most common issues faced.
Whether you’re running, cycling, participating in team sports, golfing, or just like to go for regular walks, the knee joint is particularly vulnerable, leading to frustrating setbacks in your performance. The good news? With the right approach to rehabilitation, you can manage knee pain effectively and get back to doing what you love!
What are the most common causes of Knee Pain?
The most frequent causes of knee pain are often linked to aging, injuries, or repetitive stress on the joint.
Common issues include sprained or strained ligaments, torn cartilage, tendonitis, bursitis and arthritis.
Most common types of knee pain and their causes
Osteoarthritis: The most common form of arthritis, characterized by the wear and tear of cartilage, leading to pain and stiffness.
Patellar Tendinitis: Also known as ‘jumper’s knee’ this condition involves inflammation of the tendon connecting the kneecap to the shinbone, often caused by repetitive strain.
Bursitis: Inflammation of the bursae—small fluid-filled sacs that cushion the knee joint—can occur due to repetitive motion or prolonged pressure.
Iliotibial Band Syndrome: This condition involves irritation of the iliotibial band, a ligament that runs along the outside of the thigh, leading to pain on the outer side of the knee
ACL strain: A tear or stretch of the anterior cruciate ligament, often resulting from sudden stops, pivots, or changes in direction during sports activities.
Tip to prevent injury-
Remember to monitor your training volume and intensity carefully. A sudden increase in training without incorporating adequate recovery intervals into your routine might lead to injury. It is essential to give your body the time it needs to heal and adapt to the demands of your workouts.
Symptoms of Repetitive Knee injury-
If you’re experiencing knee pain, you may notice:
Dull or sharp pain in or around the knee, especially during movement
Swelling or stiffness
Limited range of motion
Pain that worsens with activity and improves with rest
If these symptoms resonate with you, it’s vital to consult a physiotherapist or a healthcare professional for a proper diagnosis and rehabilitation plan.
Effective Rehabilitation for Knee Pain: The Role of Physiotherapy
Recovering from knee pain involves a structured approach that combines rest, exercise, and strengthening strategies. Here are the key components of an effective rehab program:
1. Rest and Ice
Immediately following the onset of knee pain, rest is crucial for the first few days. Avoid activities that exacerbate the pain and apply ice to reduce inflammation. This initial phase can last several days to a week, depending on the severity of your symptoms. Once pain starts to subside, it's important to gradually resume functional activities.
2. Stretching Exercises
After you cross the painful stage, gentle stretching is essential for restoring flexibility and preventing future injuries.
Quadriceps Stretch: Stand on one leg, grab the ankle of your opposite leg, and gently pull it towards your glutes. Keep your knees together for an effective stretch.
Glutes stretch: Sit on the floor with one leg extended in front of you. Cross the opposite leg over the extended leg, placing your foot flat on the ground. Twist your torso toward the bent knee, using your opposite arm to gently pull the knee toward your chest. Keep your back straight for an effective stretch.
Hamstring Stretch: Sit on the ground with one leg extended. Reach towards your toes, keeping your back straight, to feel a stretch in the back of your thigh.
3. Strengthening Exercises
Building strength in the muscles surrounding the knee is critical for recovery. Focus on exercises that target the quadriceps, hamstrings, and calf muscles. Here’s a few examples of common knee rehab exercises that may be useful depending on your injury:
Wall Sit: Lean against a wall with your feet shoulder-width apart. Slide down into a sitting position, keeping your knees above your ankles, and hold for 15-30 seconds.
Straight Leg Raises: Lie on your back with one leg bent and the other straight. Slowly lift the straight leg to the height of the bent knee, then lower it back down.
Single Leg Step Downs: Stand on the edge of a step or a low platform on one leg, with the other leg hovering over the edge. Slowly lower your hovering leg toward the floor by bending the knee of the supporting leg, keeping your hips level and your core engaged. Lightly tap your heel to the ground, then press back up to the starting position. Keep your movements controlled for balance and strength.
As your strength improves, gradually increase the intensity and complexity of these exercises. Make sure to work on strengthening of not just the knee but the whole lower limb chain, including calf, hamstrings, quadriceps and glutes.
4. Gradual Return to Activity
As you regain strength and flexibility, you can begin to reintroduce low-impact activities such as swimming or cycling. Gradually progress to higher-impact exercises, ensuring you listen to your body and avoid pain.
5. Functional Training
The final step in rehabilitation involves practicing movements specific to your sport or daily activities. This could include exercises that mimic running, jumping, or lateral movements. Working with a physical therapist can help tailor these exercises to your needs.
Takeaway Tips from Recent Evidence-Based Research
Recent research underscores the following strategies for effective rehabilitation of non-traumatic knee pain:
Early Mobilization: Engaging in gentle, pain-free movement shortly after symptoms begin helps maintain mobility and prevent stiffness.
Eccentric Strengthening: Incorporating exercises like step-ups and controlled squats can effectively target the muscles around the knee, reducing the risk of re-injury.
Core Stability: Strengthening your core through exercises like planks helps support overall knee stability and reduces strain on the joint.
Progressive Resistance: Gradually increasing load through resistance bands or weights builds long-term muscle strength and resilience.
Targeted Strength Programs: Exercises that specifically target knee stability, such as single-leg balances, can enhance recovery.
Summary
Managing knee pain can be challenging and stressful, but with a structured rehab plan that focuses on recovery, stretching, strengthening, and functional training, you can regain your mobility and prevent future issues. Consulting a physiotherapist can ensure you’re on the right track to recovery.
What to Do Next
At Rehab Rooms we believe that successful treatment is down to accurate diagnosis and assessment, which leads to successful treatment outcomes. With this in mind…why not book online by clicking here or call us at 01 430 5634 to schedule a time that works for you!