Knee Pain Blog

The Knee Pain Blog is my mini-journal about knee pain. It lets you know about:

1) New web pages on knee-pain-explained.com
2) New videos added to knee-pain-explained.com
3) New product reviews added eg for different knee braces
4) Recommended products on sale
5) New Articles of interest relating to knee pain

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Nov 02, 2016

Pes Anserine Bursitis: Causes, Symptoms & Treatment

Pes Anserine Bursitis causes pain in the inner side of the knee. Find out everything you need to know about the causes, symptoms and treatment of pes anserinus problems

Continue reading "Pes Anserine Bursitis: Causes, Symptoms & Treatment"

Jun 29, 2016

Twisted Knee: Common Injuries & Treatment

A twisted knee can cause a whole host of problems, most commonly a meniscus tear or knee ligament injury. Find out about the common causes, symptoms and treatment options

Continue reading "Twisted Knee: Common Injuries & Treatment"

Jun 28, 2016

Knee Pain When Bending: Causes & Treatment

Knee pain when bending is a common problem as huge forces go through the knee as it bends. Find out about the most common causes and how to treat them

Continue reading "Knee Pain When Bending: Causes & Treatment"

Jul 10, 2015

Stiff Knee: Causes & Treatment

A stiff knee may be caused by an injury or knee condition. Use this simple guide to help you work out what is causing your knee stiffness and find out what you can do to treat it.

Continue reading "Stiff Knee: Causes & Treatment"

Jun 23, 2015

PCL Injury: Posterior Cruciate Ligament Tear

A PCL injury is farily rare causing pain and instability of the knee. Find out about the causes, symptoms, diagnosis and treatment options for a pcl tear

Continue reading "PCL Injury: Posterior Cruciate Ligament Tear"

Jun 16, 2015

Knee Locking: Causes and Treatment

Knee locking occurs when the knee gets stuck and you can't move it. Find out about the common causes and treatment options for a locked knee

Continue reading "Knee Locking: Causes and Treatment"

Apr 20, 2015

Knee Joint Pain Treatment Options

Top 10 knee joint pain treatments including exercises, acupuncture, injections and surgery. Find the best knee pain cure for you

Continue reading "Knee Joint Pain Treatment Options"

Dec 10, 2014

ACL Injuries Part 7: Preventing ACL Injuries

Problems after ACL knee reconstruction

ACL injury prevention is becoming an increasing popular focus in many sports. This is no wonder considering it can take around a year to return to sports following an ACL injury.

In our final week focusing on ACL knee injuries we will be looking at some of the best ways to reduce the risk of an ACL injury including:

1) Effective Warm Ups
2) Targetted strengthening and Stretching Exercises
3) Plyometric Exercises: Specifically devised high-intensity neuromuscular training programmes
4) Ways to Improve Balance & Proprioception: The reflex control of the knee
5) The Best Footwear to choose
6) ACL Knee Braces: Do they really help?

There is no full-proof way to avoid an ACL injury, but these ideas can certainly help reduce the risk. This is definitely a case where prevention is better than cure.

Continue reading "ACL Injuries Part 7: Preventing ACL Injuries"

Dec 03, 2014

ACL Injuries Part 6: Rehab Following Surgery

ACL rehab process

Today, we will be looking at the different stages of rehab following ACL surgery. Recovery is a lengthy process, generally split into 5 different phases.

In each phase you will be working towards specific goals using a variety of exercises for strength, flexibility, balance, co-ordination and control to ensure you make a full recovery from surgery. Here, we will look at

1) The goals for each phase of recovery
2) Targetted exercises for each stage
3) Timescales for returning to specific activities

The rehab process will vary from person to person depending on things such as the type of graft used, pre-injury fitness and what your goals are, but here you will find a typical rehab protocol to help you through the recovery process.

Continue reading "ACL Injuries Part 6: Rehab Following Surgery"

Nov 12, 2014

ACL Injuries Part 5: Problems After Surgery

Problems after ACL knee reconstruction

Whilst 9-out-of-10 ACL reconstructions are successful, some people do encounter problems after surgery. These may be short-lived and relatively minor such as swelling and pain kneeling, or more serious.

Here we will look at common problems:
1) Associated with the anaesthesia
2) That are normal and short-lived
3) Potential long term problems

We will also look at various ways to minimise the risk of suffering from problems after ACL surgery and how to make the best recovery.

Continue reading "ACL Injuries Part 5: Problems After Surgery"

Nov 04, 2014

ACL Injuries Part 4: Recovering From Surgery

ACL surgery recovery

90% of people who have ACL surgery make a full recovery and get back to their pre-injury activity levels.

However, recovering from ACL Surgery is a long process. Whilst you should be up and about within 24 hours of your operation, it can take up to a year to fully return to sports.

Here, you will find a recovery time guide outlining:

1) The different phases of recovery
2) What happens in each phase
3) When you can return to different activities and
4) How to make the best recovery from surgery in both the short and long term

Continue reading "ACL Injuries Part 4: Recovering From Surgery"

Oct 28, 2014

ACL Injuries Part 3: ACL Reconstruction

ACL knee reconstruction

Around half of all ACL injuries will require surgery. A tear in the ligament cannot be sewn back together, it needs to be replaced with new tissue, known as an ACL reconstuction. The surgery is usually carried out arthroscopically i.e. keyhole surgery. Here, we will look at:

1) The indications for surgery
2) The types of graft commonly used including the pros and cons of each
3) What happens during surgery
4) The recovery and rehabilitation process and
5) Common problems associated with ACL reconstruction surgery

Continue reading "ACL Injuries Part 3: ACL Reconstruction"

Oct 21, 2014

ACL Injuries Part 2: Do I Need Surgery?

ACL knee surgery
There are approximately 200,000 ACL injuries each year in the US. About half of them will need surgery. But how do you know if you do?

In today's topic we will be looking at the two treatment options for ACL knee injuries, surgery or a rehab programme. Neither is a quick fix. We will cover topics such as:

1) What exactly is an ACL injury?
2) How do you know if you need surgery?
3) What does ACL surgery involve?
4) What are the alternatives to surgery?
5) When is the right time to have surgery?
6) What happens after surgery?

Continue reading "ACL Injuries Part 2: Do I Need Surgery?"

Oct 14, 2014

Focus Topic: ACL Injuries Part 1

ACL knee injury

ACL injuries are one of the most dreaded knee injuries in sport, sideling athletes for around 12 months.

Over the next few weeks, we are going to be looking in depth at the different aspects of ACL knee injuries. We will answer questions like:

1) What is the ACL and why is it so important?
2) I heard a "pop" - was it my ACL?
3) Are ACL injuries usually caused by direct contact?
4) How do I know if I need surgery?
5) What does the recovery process look like after surgery?
6) When can I play sport again?
7) How can I prevent an ACL injury?

Today we will start by looking at the common causes of ACL injuries and what happens to the ligament, the symptoms of injury, diagnosis process and treatment options. We will also look at the special function of the ACL, known as "proprioception" and why it is such a big deal.

Continue reading "Focus Topic: ACL Injuries Part 1"

Sep 24, 2014

Exercises Part 13: Kneecap Exercises

Knee Cap Exercises

Did you know, there is a special little muscle known as the VMO which sits just next to the kneecap?

The VMO's job is to hold the kneecap in the right place and co-ordinate its movements so you can move your knee properly. Unfortunately, this muscle is often forgotten. You could spend all day doing squats or lunges, but it wouldn't make any difference to the VMO muscles. They need to be worked in a different way to get them strong.

By strengthening the VMO kneecap muscles, you can improve the movement of the kneecap and reduce knee pain.

Here, you will find three simple exercises to strengthen the VMO that can make all the difference.

Continue reading "Exercises Part 13: Kneecap Exercises"

Sep 15, 2014

Exercises Part 12: Torn Meniscus Exercises

Bakers Cyst Knee Exercises

Damage to the meniscus, the special layer of cartilage that protects the knee joint, is one of the most common causes of knee pain. Tears can develop from an injury or from repeated wear and tear on the knee joint.

The most common symptoms are pain, swelling, stiffness and locking - where the knee gets stuck and you just can't move it.

Exercises are a great way to reduce the symptoms of a meniscus tear. With easy to follow pictures and videos, find out more about the best exercises for a torn cartilage and get started with them today

Continue reading "Exercises Part 12: Torn Meniscus Exercises"

Sep 10, 2014

Exercises for Knee Pain: Beat Pain Fast

Simple, effective exercises for knee pain to build strength, flexibility and balance. Tailored programmes including video guides & top tips.

Continue reading "Exercises for Knee Pain: Beat Pain Fast"

Sep 09, 2014

Exercises Part 11: Housemaids Knee Exs

Housemaids Knee Exercises

Do you get front knee pain and swelling, particularly after kneeling? It might be that you suffer from Housemaids Knee.

Don't be fooled by the name, this painful condition often affects tradesmen and labourers - anyone who spends long periods kneeling. Clinically known as Prepatellar bursitis, it develops when repeated pressure through the knee from kneeling irritates the underlying bursa, a small fluid filled sac just in front of the kneecap. It often feels like there is a squashy orange at the front of your knee and can cause pain and swelling as well as limit your knee movements.

Pain can be relieved with some simple stretches which help to reduce the friction on the bursa allowing it to heal. Find out how you can get started today and stop your knee pain fast

Continue reading "Exercises Part 11: Housemaids Knee Exs"

Aug 07, 2014

Arthritis Food Choices: Good & Bad

Arthritis food choices can both help and hinder. Here we will look at the best diet for arthritis, including what food to avoid with arthritis

Continue reading "Arthritis Food Choices: Good & Bad"

Aug 04, 2014

Exercises Part 10: Bakers Cyst Exercises

Bakers Cyst Knee Exercises

A Bakers Cyst is a common cause of pain and swelling behind the knee. It is caused by inflammation of the popliteal bursa, a small fluid filled sac that acts as a cushion between the muscles and bone at the back of the knee.

Excess fluid in the knee from an injury or arthritis can sometimes seep in to the bursa causing it to swell, making the knee feel tight, restricted and painful.

Here, we will look at how to stretch the knee muscles to reduce the pressure on a Bakers Cyst, allowing it to heal.

Approximately 50% of arthritis sufferers will experience a Bakers Cyst at some point, so don't delay, start your exercises today

Continue reading "Exercises Part 10: Bakers Cyst Exercises"

Jul 30, 2014

Exercises Part 9: Osgood Schlatters Exercises

Did you know that Osgood Sclatters Disease is the leading cause of knee pain in teenagers affecting 1-in-5 of adolescents?

Osgood Schlatters Exercises
Tightness and weakness in the leg muscles places tension on the bone resulting in a painful lump, just below the knee cap.

When treated properly, symptoms usually settle within a few weeks, but without the correct care, the condition can last for up to 2 years.

Here, we will look at a specific exercise programme for Osgood Schlatters Disease. Effective rehab should combine both stretching and strengthening exercises. This will ensure not only that you treat the condition, but that you prevent it from coming back again.

So read on to find out the best exercises to treat Osgood Schlatters Disease today.

Continue reading "Exercises Part 9: Osgood Schlatters Exercises"

Jul 21, 2014

Exercises Part 8: Arthritis Exercises

Arthritis Knee Exercises

Did you know, one of best treatments for arthritis knee pain is exercise. It has been scientifically proven to reduce pain, improve knee movement and fuctional ability. It might even help you delay the need for surgery.

As we continue through our focus topic of knee exercises, we are going to be looking at exercise programmes for specific knee problems and we thought what better way to kick it off than to look at arthritis exercises, being that arthritis is one of the most common causes of knee pain.

You will find a whole range of exercises for arthritis from beginniners through to advanced that will help improve the strength and flexibilty, as well as your balance.

So if you suffer from arthritis of the knee, take control today and see how these exercises could benefit you

Continue reading "Exercises Part 8: Arthritis Exercises"

Jul 14, 2014

Exercises Part 7: Leg Stretches

So just how flexible are you? Tight muscles is a common cause of knee pain as it affects the position of the joint and how forces go through the knee.

Knee stretches
In part 7 of exercise focus topic, we will be looking at leg stretches. We will cover topics like:

1) Are my muscles tight? Quick tests to see if there is any tightness in your leg muscles
2) How long should I stretch for?
3) How often should I stretch?
4) What is the best way to stretch?
5) Which is more important, stretching or strengthening?

We will look at all the major leg muscles: quads, hamstring, glutes (buttock muscles), calves and ITB (not technically a muscle but still benefits from stretches!)

So start stretching today and see how much difference it can make to you.

Continue reading "Exercises Part 7: Leg Stretches"

Jul 09, 2014

Knee-Pain-Explained Mobile Site Goes Live!

Mobile version knee-pain-explained.com

We are really excited to announce that from today, our new mobile friendly site is up and running!

Mobile users with smart phones and tablets will now automatically see the new version when accessing the site. There is still all the same great information, but it will load faster and be much simpler to view. The page layout will automatically resize to fit your particular device making it much easier to read.

Things you might want to know:

1) Site Navigation: The navigation bar can now be found at the bottom of the page - you can skip straight to it by clicking on the "Site Navigation" icon at the top of your screen

2) Social Buttons: You can still share articles via facebook, twitter, pintrest and google plus, but for speed and simplicity, you won't be able to add comments to pages whilst on the mobile view. The social buttons such as facebook and twitter can be found at the top of the navigation section. To send us comments, use the "Contact Us" page instead.

3) Full Version: If you would prefer to view the original version, click on the "View Desktop Version" at the top of your screen

We've tried to make the transition as seamless as possible, but if you do have any problems, please let us know and we will get them sorted out asap.

So come and have a look at what we've done and enjoy the new mobile friendly knee-pain-explained site today.

Continue reading "Knee-Pain-Explained Mobile Site Goes Live!"

Jun 18, 2014

Exercise Part 6: Advanced Knee Rehab

Advanced Knee Rehab
So far, we have looked at beginners and intermediate level knee exercises. Today, we are going to step it up a notch for those of you that are wanting to add the final cherry on top with some great advanced level exercises. Not only will they improve your strength and control, they will also help your co-ordination and balance.

So often, rehab following a knee problem stops all too soon. We make an 80% recovery and feel so much better that we stop before getting back to a full 100%. The problem with that is it leaves us prone to future injuries, or just not quite performing as well as we used to.

These exercises are the final step along the road to recovery. Don't quit too soon - get back to top form today.

Continue reading "Exercise Part 6: Advanced Knee Rehab"

Jun 04, 2014

Exercise Part 5: Intermediate Knee Rehab

Best Leg Exercises
Last week we looked at a beginners level rehab programme and today, we are going to take a step forward and look at some of the best intermediate level leg exercises. We will cover areas such as:

1) How To Strengthen: your quads, hamstrings, glutes and calves
2) How to Stretch: the various leg muscles with the minimum effort but maximum reward
3) How To Improve Your Balance: if you don't think you need that try standing on one foot with your eyes closed. You'll be amazed how hard it is!

So if you are looking for intermediate level leg exercises, look no further. There are easy to follow instructions with video guides and pictures to help you get going today.

Continue reading "Exercise Part 5: Intermediate Knee Rehab"

May 28, 2014

Exercise Part 4: Beginners Knee Rehab

Exercise is a vital part of treatment for almost every case of knee pain. People frequently come to me keen to get going with knee exercises but not sure where to start. They are often nervous about over doing it, particularly if they are recovering from an injury or operation.

Knee Pain Exercises for beginners
Here, you will find a beginners level programme that covers a range of exercises to improve both the strength, flexibility and range of movement at the knee.

There are easy to follow instructions and videos so you can make sure you are doing them right and get the most benefit. You don't need any special equipment and they can all be done in the comfort of your own home. You will find top tips on how often to exercise, how to make them easier or harder and how to check you are doing them right.

So whether you are recovering from an injury or operation, are trying to get a stiff knee to loosen up or are trying to build up more stength to help protect your knee, these will really help.

Continue reading "Exercise Part 4: Beginners Knee Rehab"

May 07, 2014

Exercise Part 3: Where To Start?

Knee Strenghtening Exercises
In the third part of our exercise focus topic we are going to look at how to successfully kick off a new exercise regime and tailor it right get the best results. We will look at 3 fundamental principles of exercising correctly:

1) Stretching vs strengthening: People are often unsure which to start with and if you pick the wrong one, you can actually make things worse. So where do we start?
2) How to work at the right level: Am I doing enough? Am i doing too much? How do I know when to stop?
3) How to progress exercises: As we exercise, we need to gradually work harder to further increase our strength. But how do we do that other than simply exercising more?

Find answers to all of these questions and choose from a wide range of knee exercise programmes to get you going today.

Continue reading "Exercise Part 3: Where To Start?"

Apr 30, 2014

Exercises Part 2: Getting The Best Results

Knee Exercises: Getting the best results
In the second part of our exercise focus topic we will be looking at how to get the best results from exercises.

Ever started off a new exercise programme with high hopes only to quickly feel disappointed that there hasn't been much improvement?

Well, here I will share with you my "Top 10 Tips" to make sure you are getting the most out of your exercises. We will cover aspects such as:

1) How to progress exercises effectively
2) How to prevent boredom kicking in
3) Goal setting

Exercise is a crucial part of recovery for nearly every cause of knee pain, so check out this section today and get on track to beat your pain.

Continue reading "Exercises Part 2: Getting The Best Results"

Apr 23, 2014

Focus Topic 3: Knee Exercises Part 1

Knee Strenghtening Exercises
Over the next few weeks, we are going to be focusing on the best exercises to help reduce knee pain. Whether you are recovering from an injury, have long term knee problems, or just want to get fitter and stronger, you will find a whole range of exercises and top tips to suit you.

Approximately 25% of people suffer from some cause of knee pain, and in a majority of cases, exercises can be one of the best ways to help. Improving the flexibility, strength and control around your knee helps to reduce the forces going through the joint, improves the way the knee moves reducing friction and helps improve your functional activities.

We will be sharing top tips on everything to do with exercise including:
1) How to get the best results from exercises
2) How to push yourself without overdoing it
3) How to get the maximum benefit for the minimum effort
4) Specific exercises for specific knee problems

Today we will start by finding out why exercises are such a vital part of knee rehab.

Continue reading "Focus Topic 3: Knee Exercises Part 1"


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