Knee Pain
- Your knee has four major ligaments that are susceptible to injury from trauma or overuse.
- Many of these injuries are related to falls or blows to the knee. Your knee has two menisci (pads of cartilage) that are also often injured through trauma, but are more often damaged from long term problems, such as osteoarthritis.
- Over use, poor body mechanics and muscular imbalances may also cause patellofemoral syndrome (PFS), which can lead to tendonitis of the patellar tendon, or softening of the cartilage under the knee cap.
MA0006974 MM0010470
PT0013284
Slainte
Physical Therapy
5208 E. Fowler Ave. St #4
Tampa, Florida 33617
Phone# (813) 985-8878
Fax# (813) 985-7798
e-mail: info@slaintept.com
Avoid twisting your knee, especially when your weight is on it.Keep the muscles around your knee strong and flexible.
Be sure to stretch the front and back of you thighs (Hamstrings & Quadriceps). Also, stretch the outer thigh as shown:
Put the leg you are trying to stretch behind you, keep your weight on the forward leg. Lean away until you feel as stretch. Hold 10-30 seconds, repeat 3x. Do the same for the opposite leg. You can hold onto something for balance.
If you are at risk for Patellofemoral Syndrome (consult your doctor or physical therapist to find out) you should avoid exercises that involve lifting weights with your legs, such as knee extension exercises.It is better to do "closed-chain" exercises. These involve keeping your foot planted on the ground, or on a platform.
Be sure to stretch the front and back of you thighs (Hamstrings & Quadriceps). Also, stretch the outer thigh as shown:
Put the leg you are trying to stretch behind you, keep your weight on the forward leg. Lean away until you feel as stretch. Hold 10-30 seconds, repeat 3x. Do the same for the opposite leg. You can hold onto something for balance.
If you are at risk for Patellofemoral Syndrome (consult your doctor or physical therapist to find out) you should avoid exercises that involve lifting weights with your legs, such as knee extension exercises.It is better to do "closed-chain" exercises. These involve keeping your foot planted on the ground, or on a platform.
When doing closed chain exercises, be sure that your feet are straight, and your knee is pointed in the same direction as your toes.
Try these simple exercises:
Stand against wall with feet shoulder width apart. Slowly slide down wall as far as you can comfortably. Hold 2-5 second. Be sure to keep knees in line with the toes. There should be no stress in the knee, and it should be easy to slide back up. Repeat 5-10 times.
Place one foot on a step, start small, 2"-3", keeping you knee pointed over your toes, put your body weight over your foot and slowly bring yourself up to stand on the step. Step off backwards and repeat with other foot. Do several (10-20 repetitions each side).
Stand against wall with feet shoulder width apart. Slowly slide down wall as far as you can comfortably. Hold 2-5 second. Be sure to keep knees in line with the toes. There should be no stress in the knee, and it should be easy to slide back up. Repeat 5-10 times.
Place one foot on a step, start small, 2"-3", keeping you knee pointed over your toes, put your body weight over your foot and slowly bring yourself up to stand on the step. Step off backwards and repeat with other foot. Do several (10-20 repetitions each side).
Stay Active
Stay Flexible Avoid Twisting
If any of these activities cause you pain, discontinue and consult
a doctor or physical therapist.
The longer you let a problem go, the worse it can get. Have little
problems checked out before they become big problems.