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Niggling knee pain – don’t just soldier through it!

Almost all of us have experienced or will experience knee pain in their lifetime. Niggling knee pain can often result from an untreated incident or prolonged repetitive stresses. These stresses can impact the joint itself, the cartilage (meniscus), ligaments, tendons, or surrounding muscles.  Although our knee joints are very important to our daily function, knee pain tends to go ignored – with many people adopting the “soldiering on” mindset. However, continuing to overload an already compromised joint has the potential to cause further pain and dysfunction with prolonged recovery. With this in mind, any new or niggling knee pain should be examined by a trained professional to locate the cause and rectify the issue.

In the meantime, here are some TOP TIPS to avoid causing or worsening any niggling knee pain:

Do not over do it!

Yes, it’s true that exercising regularly helps to keep our bodies fit and healthy, but doing too much too soon can sometimes have the opposite effect! It is best to increase your activity levels gradually – whether this be walking or running 1k instead of 5k, or gardening for 20 minutes rather than an hour. It is also just as important to have plenty of rest periods to allow your body time to adapt to a regular exercise schedule.

Respect your history!

If you have suffered any previous injury, you can be pre-disposed to further problems if it is not managed appropriately. It is important to not overstress your joints to prevent aggravating old symptoms so, again, introduce or increase any new activity gradually!

Posture is important!

Without realising, do you find that your knees buckle in while performing a squat? This incorrect posture in your lower back, glutes, hips, knees, or ankles can contribute to knee pain. When exercising, try to keep alignment in your joints to prevent incorrect posture causing pain.

The stronger the better!

Weak muscles around the hip, knee, and ankle can change the bodies mechanics causing joint pain. Strengthening muscle groups including the quadricep (front of the thigh), and gluteal muscles (buttock and hip muscles) can prevent further injury.

Flexibility can be key!

If you find that your niggling knee pain is aggravated after sitting for long periods of time – tight muscles may be contributing to your problem! Having a regular stretching routine can help to keep your muscles supple, preventing injury.

Lastly, the greatest tip of them all – get your niggling knee pain checked by a trained professional. At Back In Shape, our degree level Sports Therapist can help to prevent, find the cause and reduce your niggling knee pain. As well as improve your posture, strength, and flexibility! Get booked in today at..

Cydney Barlow
    5 Wooler Park, North Way, Walworth Industrial Estate, Andover, Hampshire SP10 5AZ
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