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Knee pain relief comes from many sources. What is the body's biggest joint? The knee, of course.  The knee is where the lower end of the thigh bone, called the femur, meets the upper end of the shinbone, called the tibia, and the knee cap called the patella. Other parts of the knee include the cartilage, which acts as a shock absorber between the muscles, the tendons, which connect the muscles to the bones, and the ligaments, which hold the bones together.

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How Knee Pain Occurs

There are many potential causes of knee pain, not all of which involve disease. Injuries, lack of use, sitting in a confined space, or resting on one's knees for an extended period of time are all examples.

Knee physical therapy addresses issues with all of these structures, but especially the ligament, which is prone to injury due to its position at the joint's center and its four major supporting ligaments: the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the lateral collateral ligament (LCL), and the medial collateral ligament (MCL). and many different knee issues.

Knee Pain After Working Out

Tissues in and around the kneecap can become irritated if you repeatedly bend your knee or engage in high-stress exercises like lunges, squats, leg presses, plyometrics, or even running.

Many people begin an exercise program not knowing that their knees naturally go in (knee valgus) or bow out (knee varus). This is caused by poor posture and muscle imbalances. If you are noticing soreness or pain from your workouts, don't worry. The best thing to do is perform an overhead squat assessment. This will tell you which muscles are tight and need correcting. In the meantime, don't force your knees into uncomfortable exercises to avoid further injury.

Who Helps with Knee Pain

Physical Therapist

Knee physical therapy deals with damage to all these bones and parts altogether – so what better reason to take care of it? Working with a physical therapist along with an orthopedic doctor, a massage therapist, and a corrective exercise specialist will give you the best chances of recuperating faster. The level of your injury or discomfort will determine who will be able to help you with your knee pain.

Whether you have a knee injury or knee pain, recovering from injury, or plainly trying to avoid it – Knee physical therapy, massage therapy, and corrective exercise can handle it all, as long as you get it immediately.

Corrective Exercise

A corrective exercise program is a great option for injury prevention, it does so much in providing better health for our knees. Since the knee is one of the most easily hurt parts of the body, it needs to be warmed up before it ends up with injuries like cartilage tears, chondromalacia, tendon tears, Iliotibial Band Syndrome, Osgood-Schlatter disease, Osteochondritis dissecans, Plica syndrome, or arthritis.

Which Exercises Are Best for Knee Pain

If your knee pain is not severe, a few simple moves can get you back on the right side of things, otherwise please visit your doctor. The following workout is very helpful if you have been experiencing some pain or soreness after doing some squats or working out.

Warm-Up Self-Myofascial Release - Find the knot or tender point and hold for about 30 secs on each.

1. Calves foam rolling
2. Adductors foam rolling
3. IT Band/TFL
4. Hamstrings

Static Stretches 2x on each leg and hold for about 30 secs

1. Calves
2. Adductors
3. Hamstrings

Strength Training for Your Knee - 2 sets, 15 reps, slow tempo

1. Ball Bridge
2. Lateral Tube Walk
3. Step up to Balance - Choose a lower box or step-up if you are a beginner
Cool off

Keep in mind that this is just a sample workout, for best results clear any training with your doctor and then work with a corrective exercise specialist for your knee relief.  If you are in the Austin area, come by our studio on 38th street for a consultation and personalized corrective exercise plan.

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Corrective Exercise Specialist

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf


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