Knee pain is a common ailment that can get in the way of your regular activities. Knee injuries are also common, but you might also have a few bad habits that are contributing to your knee pain.
Our team of expert physical therapists here at Logos Physical Therapy helps patients in and around Perth Amboy & Somerville, NJ, recover from knee pain and build the strength and flexibility you need to reduce their risk of future pain and can do the same for you. We can also help you break the bad habits that are making your knee pain worse
We’re all guilty of skipping that early morning gym session or being too beat at the end of the day to take a walk after dinner. However, skipping exercise or spending too much time sitting in the same position stresses your muscles and the connective tissue around your knees. When you’re not moving, your blood flow to these tissues slows, which deprives them of oxygen and other essential nutrients.
You should aim for around 30 minutes of moderate exercise every day. Adding strength training also improves the muscles around your knees, which increases joint support and stability.
How many times have you run out of the gym as soon as you finished your workout without taking time to stretch? When you don’t cool down enough, you don’t eliminate the lactic acid that builds up in your muscles while you work out, which leads to cramping and tightness that can cause knee pain. Stretching also boosts circulation, which feeds your muscles and connective tissue.
Wearing the wrong shoes
Wearing shoes that are comfortable and supportive helps reduce knee pain, as well as pain in your feet, ankles, and lower back. Whether you spend your day in beautiful, but painful, high heels or aren’t wearing the right shoes to exercise, you’re increasing your risk of knee pain and injury.
We’re not saying you have to give up your fashionable shoes for good. You should limit your wear to when you don’t spend a lot of time on your feet. For example, if you work at a desk all day, wear different, more supportive shoes for your commute but wear your heels while you’re at your office.
Also, if you participate in sports or any type of athletic activity, go to a reputable sports shoe store and have a professional gait assessment. Getting the right shoes for your sport and to accommodate any pronation (abnormal foot movements) can make a huge difference in your knee pain.
Carrying a few extra pounds
With over 71% of American adults being overweight or obese, it’s safe to say that almost everyone could do with losing a few pounds. When you walk, your knees absorb one and half times your body weight. That force only increases when you go up or down stairs or if you run or jump.
So, if you’re a 200-pound man, you put 300 pounds of pressure on your knees with every step. Over time, this increases the wear-and-tear on your joints, which not only leads to pain but also increases your risk of injury.
Too many assume that knee pain is an inevitable part of aging and do their best to ignore their pain or treat it at home. If you have knee pain that lasts for more than a couple of days, especially if you’re trying to rest your knee and using at-home treatments like heat, ice, or over-the-counter pain relievers, it’s time to get professional help.
In many cases, working with a physical therapist can help injured knees recover and help you manage your pain. We can also help you improve the strength and flexibility in the muscles that surround your joints to reduce your risk of future pain or injuries.
If you have knee pain or want to prevent future pain, call or make an appointment online. Our team at Logos Physical Therapy is here to help you maintain a pain-free and active life.