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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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
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
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
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.
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
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
Top 10 knee joint pain treatments including exercises, acupuncture, injections and surgery. Find the best knee pain cure for you
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.
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.
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.
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
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
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?
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.
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.
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
Simple, effective exercises for knee pain to build strength, flexibility and balance. Tailored programmes including video guides & top tips.
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
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
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
Did you know that Osgood Sclatters Disease is the leading cause of knee pain in teenagers affecting 1-in-5 of adolescents?
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.