4 Ways You’re Making Your Knee Pain Worse

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Do you ever ask yourself, “Am I doing the right things to reduce my knee pain?” or, “Are the things I’m doing making my knee pain worse?” Dr. Grace Walker, physical and occupational therapist, has worked with countless patients who suffer from knee pain. Everyone who has dealt with knee pain is aware how much it slows life down.

Senior man suffering for osteoarthritis of the knee

 

Before you go on diagnosing yourself (we’ve all done it), it is important to see a doctor or physical therapist to give you a correct diagnosis. Without one, you could be doing more bad, than good.

Read through this list and ask yourself, again, whether you are taking the right steps to reducing your knee pain.

 

 

  1. Running on hard surfaces

If you were running multiple miles on the regular, and have been diagnosed with osteoarthritis or another cause of knee pain, it might be time to adjust your fitness regimen.  The impact caused by running, especially on hard surfaces, is very hard on your knees. If you are committed to running, and find your knee pain is becoming unbearable, consider running on a softer surface. Many schools have padded running surfaces on their tracks.

 

  1. Taking it too easy

Rest is a crucial part of recovering from a knee injury. However, if your doctor clears you for exercise, it might mean it’s actually time to start.

Start with low impact exercises, such as swimming or cycling. Activities such as tai-chi or yoga help increase flexibility. For inflammatory conditions such as rheumatoid arthritis, stiffness improves with activity. For those with RA, it is important to find the threshold of rest and movement. A physical therapist can help you design a strengthening program to build and maintain the muscles that support your knees, too.

 

  1. Every pound counts

If you are overweight, there are plenty of reasons to try and change that. Knee pain is one of them. It’s pretty straight forward– less weight equals less joint damage equals less pain.

If you are overweight, you are at a higher risk of developing osteoarthritis and other conditions.  However, losing weight can slow the progression of arthritis one you have it.

 

  1. Get the right gear

We’ve discussed it before- your flip-flops, Uggs, and flat-soled Vans are not the best footwear to take walking or exercising.  Shoes with support, such as athletic shoes, will be more accommodating.

The same goes for that drug-store knee brace. Relying on generic braces may be putting a bandage on a major wound. If you have recurring pain, talk to your doctor about getting fitted for a proper, load-bearing brace.

 

At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on  their knees, but also in the hips,  ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment.

Call us at (714) 997-5518 if you would like to discuss out program in detail.

 

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Dr. Grace Walker shares two lifestyle tips to reduce knee pain

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Dr. Grace Walker, physical and occupational therapist, shares that patients seen for knee injuries find dramatic results by a few life style changes. Research shows that knee injury patients who utilize physical therapy, along with these tips listed below, find greater, longer lasting relief.

stock-photo-81368917-runner-touching-painful-knee-athlete-runner-training-accident

 

  • Be conscious of your footwear

    • Women might love the look of those high-heels, and men the comfort of sandals, however these types of shoes are just as unsupportive as they look. One wrong step in heels or sandals could be disastrous, not only for the ankle, but the knee as well. The same misstep in ergonomic footwear, may be correctable and more forgiving on the knee. Women should also know that “the higher the heel, the more the knee will bend when the foot hits the floor. This put a lot of strain on the knee joint, especially for women who are overweight.”  (Christensen 1)
  • Maintain a healthy body weight

    • Overweight men are five times more likely (and women four times more likely) to experience knee osteoarthritis. Research shows that a “loss of at least 10% of body weight is associated with moderate to large clinical improvements in joint pain.(Asay 1)

To see the second part of this article, “Three areas of exercise to reduce knee pain”  featured on our blogger website, click the link.

At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on their knees but also in the hip, ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd. Ste. 1

Orange, CA92868

Phone: 714-997-5518

 

 

References:
Christensen. Ann Rheum Dis. 2007 Apr; 66(4): 433–439. PMCID: PMC1856062. Effect of weight reduction in obese patients diagnosed with knee osteoarthritis: a systematic review and meta‐analysis
Asay JL, Favre J, Titchenal MR, et al. Effects of high heel wear and increased weight on the knee during walking. Journal of Orthopaedic Research. 2014.
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