Begging for aching knees to disappear …… Obviously to be active is one of the best ways to care for your joints and body. But more than often people do too much too soon or execute movements with incorrect body alignment, which can lead to pain in the knees. It can also be caused by a fall or contact injury.
Important when these very important joints in the body is complaining, is that you have it seen to and analyzed. Many times old knee injuries, which were left untreated, can flare up now and then or hurt all the time.
Knee problems can vary from sprained ligaments, meniscus tears, tendinitis or runner’s knee. Then there’s also the arthritis knee. With osteoarthritis in the knee joint, you will experience the stiffness first thing in the morning, but also aching and swelling during activity. Typical symptoms you experience with an arthritic condition. Your physician may need to provide relief for this inflammatory condition occasionally.
One of the important preventative methods to use for preventing knee discomfort, is the use of myofascial relief methods before starting your exercise. Especially if you are a runner. On the side of your leg is a band of tissue, which runs from the hip down to the outer part of your knee. This band can become inflamed should you overdo your training. Runners many times complain about pain on the outer side of their knees – especially during downhill runs. It is advisable to release this area before and if possible, after training. (I refer back here to an earlier article on Myofascial Release in Jhb Post)
When certain types of high intensity training gets done, before the body is ready for that next advanced step, inflammation can form in the tendon that connect the kneecap to the bone. Although tendons, which connect muscle to bone, are rather tough, premature plyometric training e.g. in the form of repetitive jumping, can bring along pain through inflammation. We emphasize yet again the importance of periodization in your training programs.
In our de-conditioned and sometimes overweight individuals, we come across muscle imbalances, body alignment problems and tight or hyper mobility in the joints. Many times a new client will just feel like the knee “gives in” or just simply can’t bear the weight anymore.
With any knee discomfort it is always advisable to make an appointment with a medical professional to be able to plan the road ahead. When the pain is mild and not too serious, you can use any of the following methods to assist with the healing process:
Ice (15 to 20 min every 4 hours till pain is gone)
Compress (strapping for support)
Elevation (while sitting or lying to alleviate swelling)
Anti-inflammatory medications (ask pharmacist)
When pain subsides, start with a strengthening and stretching program to assist the joint and prepare you for your sport
Ensure that the shoes you wear is appropriate for the activities or sport you engage in
Seek advice from a fitness professional to assist you with the correct training program and periodization planning
Try to place much more emphasis on ensuring enough safety during your training and every day activities where your knees are involved. There is no obvious reason why they should be in the begging position.