Knee Pain Treatment

Knee pain after sitting for long periods can be due to joint stiffness, muscle imbalances, poor posture, or underlying conditions like arthritis. Patellofemoral pain syndrome often presents with knee pain that is worse after sitting. To alleviate it, take regular breaks to stand up and stretch, maintain proper posture, and strengthen and stretch your quads to support your knees. Maintaining a proper exercise and mobility routine throughout the week can help manage the pain you feel and ensure you’re moving optimally.

Arthritis is an umbrella term for conditions that result in inflammation in the joints. The most common type of arthritis is osteoarthritis, which is also known as degenerative joint disease (DJD ).

DJD develops over time and is often noted as an ancillary finding on X-rays—meaning that there’s evidence of bony changes to the joints long before pain or other symptoms present. For instance, arthritis in the sacroiliac (SI) joint can start in your 20s.

Now, many people think of the inflammatory arthropathies when they think of arthritis—they think of rheumatoid or psoriatic arthritis, which are both different diseases that can progress to affecting the joints. Because all of these get grouped under “arthritis,” the general public views them all the same way.
Diagnosing knee arthritis requires an assessment from a health care provider, in addition to symptoms like pain that improves with rest, stiffness, and reduced motion. The good news is that osteoarthritis does not have the same progression as inflammatory arthropathies and that x-ray findings of degenerative joint disease are poorly correlated with symptoms. So you may have arthritis, according to your x-ray, but that does not mean that you have to live with pain.

Motion is one of the best ways of managing pain related to arthritis; and at MYo Lab, we know “motion is lotion!” It ensures that the joints are moving well and within healthy ranges of motion to encourage blood flow and reduce stiffness. Low-level light therapy/Cold Laser is also an effective modality that can help with swelling and inflammation if they occur.

Yes, regularly stretching your legs offers many benefits, including improved flexibility, increased joint range of motion, reduced muscle tension, better circulation, and enhanced posture. Leg stretches can also help prevent injuries and improve performance in physical activities. Remember to stretch properly and avoid overdoing it. Stretching your quads and psoas muscles daily are the main muscles to focus on as they become shortened and fixed during a day of sitting.

Calf tightness can stem from muscle imbalances, overuse, poor footwear, dehydration, poor posture, injury, or medical conditions. Calf tightness can reoccur based on how you walk day to day. To alleviate tightness, stretch the calves regularly, wear supportive shoes, stay hydrated, maintain proper posture, and seek guidance on how you are currently moving with clear direction on how to improve.

Hearing popping or cracking sounds in the knees during squats is common for many people and is not necessarily a cause for concern, especially if there’s no pain or discomfort associated with it. These sounds can often be attributed to the movement of nitrogen bubbles within the joint or the release of tension in soft tissues around the knee. However, if there’s accompanying pain, swelling, or instability in the knee joint, it’s advisable to consult a healthcare professional to rule out any underlying issues such as cartilage damage or ligament injuries. 

Additionally, ensuring proper squatting technique, warming up adequately before exercise, and incorporating strengthening and flexibility exercises for the muscles around the knees can help improve joint health and stability.

Allowing your knees to cave inward during squats can increase the risk of injury by placing excessive stress on the knee joint and surrounding structures. It disrupts proper biomechanics, leads to inefficient muscle recruitment, and indicates weakness or imbalance in the muscles around the hips and thighs. 

Over time, this can accelerate joint wear and tear and contribute to more serious issues. To prevent knee cave, focus on maintaining proper form, engaging the core, and strengthening the muscles around the hips such as your glutes and quads.

Knee pain after exercise can result from overuse, muscle imbalances, improper form, joint degeneration, or inflammation. 

To alleviate it, incorporate proper warm-up and cool-down routines, gradually increase exercise intensity, maintain proper form, strengthen surrounding muscles, use appropriate footwear, and consider low-impact exercises. 

Incorporate exercise that focuses on proper glute and core engagement as well as reducing tightness in your quads pre and post exercise.

While waiting for a knee replacement, focus on staying active with low-impact exercises like swimming or cycling to maintain mobility and strengthen knee muscles, as prehabilitation will improve your surgical recovery time & outcomes. Physiotherapy & Chiropractic can help with prescribing exercises for improving knee strength and flexibility, and reducing pain by improved movement. Once the surgery is complete, you will likely be referred to a Physiotherapist or Chiropractor for more exercises and a full recovery plan so that your surgery is a success.

Chiropractors can address knee pain through manual therapy techniques like joint manipulation and soft tissue therapy to improve motion and reduce muscle tension. They may prescribe specific exercises to strengthen muscles around the knee and correct imbalances. Additionally, they may offer advice on posture, nutrition, and lifestyle modifications to support joint health. 

The progression of knee pain varies depending on factors like the underlying cause and how it’s managed. Without proper treatment, knee pain can worsen over time, affecting mobility and quality of life. However, with appropriate care, including conservative treatments and lifestyle modifications, symptoms can often be alleviated. Ensure proper biomechanics and exercises are implemented within your weekly routine, which are great ways to further prevent deterioration.