knee pain | Tone and Tighten

STOP Kneecap Pain – Best Exercises For Patellofemoral Pain

August 29, 2019

Patellar pain, or pain under the kneecap, is a painful condition that can be treated effectively with the right exercises. Get the best patella pain exercises you can do at home to eliminate your kneecap pain and start to feel better today. Demonstration of patellofemoral pain exercises presented by a physical therapist.

THE BEST EXERCISES FOR KNEECAP / PATELLOFEMORAL PAIN:

1. STRAIGHT LEG RAISES WITH QUAD CONTRACTED

2. STRAIGHT LEG RAISES WITH FOOT ROTATED OUT

3. SIDELYING HIP ABDUCTION

4. HIP HIKES

5. LATERAL BOX STEPS

6. REVERSE LUNGES

7. BAND WALKS FORWARD

8. BAND WALKS LATERAL

Keep reading below for video instruction on how these exercises should be performed!

Your knee is a joint that is made up of three bones – your femur, your tibia, and your patella (or kneecap). While we typically think of our knee “joint” as the spot where the femur and the tibia come together, there’s actually one more joint in the knee – that’s where the patella and the femur come together.

Believe it or not – this joint where the kneecap sits on top of the femur is one of the most-common sources of knee pain I treat in my physical therapy clinic.

Today I wanted to talk more about this patellar pain – what is it, why you get it, and then share about 8 simple exercises you can do at home to help it feel better….

Best exercises and stretches for knee pain

February 7, 2019

As a doctor of physical therapy, knee pain is one of the most common conditions that I treat. Luckily, there is a lot that the right stretches and strengthening exercises can do to help alleviate this pain. Today, I wanted to share with you 10 of my favorite knee stretches and exercises to decrease your knee pain and help you feel better.

Knee Anatomy

In order to understand why your knee is hurting, it’s important to understand the structures that make up the knee joint. Your knee is made up of three bones – the femur, the tibia, and the patella. These bones are held together primarily by four ligaments (ACL, PCL, MCL, and LCL). There are also multiple tendons from muscles that cross the knee joint as well.

Why does my knee hurt?

There are many different potential causes for knee pain depending on which particular anatomical structure is affected. Common bone issues include osteoarthritis and stress fracture. Knee ligament pain can indicate strains and tears. Muscle and tendon issues include sprains and tendinopathies (tendinitis, tendinosis, etc). The most common conditions I encounter as a physical therapist include osteoarthritis pain, patellofemoral syndrome (pain under the outside of the kneecap), meniscus injuries (pain in the knee joint; usually isolated to one side), and ligament injuries.

It’s important to note that not all knee pain is the same and therefore recommended treatment and exercises will be different depending on which structures are affected. The stretches and exercises demonstrated here are highly generalized and should not be taken as a treatment plan for your specific condition. You are encouraged to consult with your doctor or physical therapist for treatment options specific to your individual needs.

Will exercising help decrease pain in my knees?

The right exercises performed in the right way can have a major influence on knee pain. Stretching structures that are tight while strengthening muscles that are weak has a profound effect on the biomechanics of the knee joint. Increasing range of motion, strength, and stability in the knee are critical steps in decreasing pain and promoting normal function.

Which muscles should I strengthen to decrease my knee pain?

The two major muscles that move the knee joint are the quadriceps group and the hamstring group. You also need to focus on the hip muscles (hip flexors, hip extensors, and hip abductors) as they play a critical role in knee alignment and stability. The exercises demonstrated in the following video will address strength and range of motion in all of these areas.

10 of the best knee pain stretches and exercises

Patella mobilizations

Knee flexion stretches

Knee extension stretches

Quadriceps strengthening – straight leg

Quadriceps strengthening – with knee movement

Hamstring strengthening

Straight leg raises – hip flexors

Bridges and hamstring curls – Hip extensors and hamstrings

Lateral hip including IT band and hip abductor strengthening

Knee pain is a common issue that affects millions of people everyday. These exercises and stretches are designed to increase motion and strength in key areas that will help decrease pain and facilitate normal activity.

How To Check Your ACL – Top 3 Signs You Have An ACL Tear

November 7, 2018

Anterior cruciate ligament (ACL) tears are a common injury to the knee, especially among athletes. How can you tell if you have torn ACL or not? Today I wanted to share three easy tests we use as physical therapists to assess the integrity of your ligament and tell whether or not you may have a tear.

====================================
7 Days of awesome at-home workouts and delicious dinner recipes – delivered daily right to your inbox!
Sign up for our all-now “7-Day Home Workout and Recipe Plan” by clicking RIGHT HERE!
====================================

What are the ligaments of your knee?

The four major ligaments that stabilize your knee joint are the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL) and lateral collateral ligament (LCL). These ligaments each serve to stabilize and support the knee in different directions.

What is the ACL?

The anterior cruciate ligament (ACL) is one of four major ligaments that hold your knee together. The ACL attaches from the front of your tibia to the back of your femur and is key in providing stability to the knee. Specifically the ACL limits the motion of forward translation (forward “sliding”) of the tibia on the femur. It also serves to limit rotation of the tibia on the femur.

How do you injure your ACL?

Most injuries to the ACL are actually non-contact; no trauma from an outside force is involved. ACL injuries are typically sustained when your foot is planted and then you try to cut laterally or rotate. These motions apply maximum stress to the ACL and, with sufficiently high forces, can cause it to rupture. Another common cause is a blow/trauma to the outside of the knee when the foot is planted.

The most common injuries to the ACL I see in my physical therapy clinic come from soccer, football, and slips/falls.

What are the signs of an ACL injury?

The most common signs of an ACL injury are

Hearing or feeling a “pop” in your knee
Joint effusion (swelling in the knee)
Bruising (depending on the severity of the rupture)
Joint tenderness
Instability (feeling like your knee could “give way” while standing, walking, going up/down stairs, etc).

How bad is my ACL injury?

Whenever healthcare professionals discuss ACL injuries, we talk about 3 different “degrees” of sprain.

Grade One – the ligament has been stretched to capacity, but no significant structural damage has occurred to the ligament.
Grade Two – a “partial tear” of the ACL. The ligament has been stretched beyond capacity and some micro-tearing has occurred. There may be some fraying to the outside structures of the ligament.
Grade Three – a “complete rupture” of the ligament has occurred; AKA “torn ACL”. The ligament is no longer intact and requires surgical repair.

How can I check my ACL to see if it’s injured?

If you suspect you may have an ACL injury, you should go get it assessed by a medical professional (either a physical therapist or orthopedic doctor). These individuals are extensively trained in performing tests and measure to assess whether or not your ACL has been compromised.

There are three tests you can perform at home with the help of a friend or family member that will give you a better idea as to whether or not your ACL has been injured.

Push PLAY on the video below to see how each of these tests is performed…

1. History – one of the major predictors of ACL injury is the history of the injury. As mentioned previously, ACL injuries are typically accompanied by a “pop” that is either heard or felt, swelling, bruising, joint tenderness, and instability. These injuries are often traumatic in nature and happen suddenly as opposed to gradually over time.

2. How to perform Lachman’s Test

Lay the subject on his/her back with his/her knee slightly bent (20 degrees).
Stabilize the person’s femur with one hand and pull the tibia forward with the other.
If the ACL is intact, you should feel a “catch” at the end limiting forward motion of the tibia on the femur.

3. How to perform an Anterior Drawer Test.

Lay the subject on his/her back with his/her knee bent to 90 degrees.
Sit lightly on the person’s foot and wrap your fingers around to the back of his/her knee.
Pull the tibia forward towards you to assess how much motion there is.
If the ACL is intact, there should be very little motion with a “firm” end feel.
If there is an ACL injury, there might be excessive motion and an “empty” end feel (no catch limiting forwards translation.

If any of these tests are positive, chances are you’ve injured your ACL. The next step would be to go see a physical therapist or orthopedic doctor/surgeon to discuss your injury and your options. Please don’t hesitate in taking this important next step!

If you have any questions or comments about any of the information presented in this post please feel free to leave them in a comment to this post down below. I’ll get to them as soon as I can.

Looking for more great videos to help you feel better? Here are some great tips on how you can help some of the most-common ailments out there…

Be sure to follow Tone and Tighten on YouTube | Facebook | Instagram | Twitter | Pinterest

Make it happen,

Jared

Disclaimer: The information presented in this post is designed to be used for informational purposes only. The diagnoses and treatment plans are general and may or may not be the recommended interventions for your specific problem. If you are experiencing pain, you are encouraged to consult with a healthcare provider to determine the best treatment plan that will be in your best interest individual. Tone and Tighten claims exemption from accident, injury, or perpetuation of any injury incurred while performing these tests or any exercises found on this website. The user assumes all risk.

Best Leg Workout With Knee Pain

November 2, 2017

As a doctor of physical therapy, one of the most common injuries that I treat in my clinic is knee joint pain.

It’s incredible how debilitating knee pain can be! Even the simplest of activities such as standing and walking can be limited by pain in this one joint.

Today I wanted to share with you 8 of my favorite lower body strengthening exercises that you can do despite painful knees. These virtually no-impact exercises are not only easier on the knee joint itself, but chances are they might also help your knees to feel better as you strengthen key muscles that stabilize the knee! …