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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Is your knee pain aggravated by going up and down stairs? Find out what you can do to help
Fed up of your knees going snap, crackle, pop? Find out everything you need to know about noisy knees and how to treat them
Can't bend properly because of knee pain. Not able to do those things you love to do without pain? Take back control today
Check out this recent 5 star review of our book Knee Arthritis: Take Back Control!
"An excellent book. I was able to practice the exercises prior to my knee replacement which proved to be very beneficial. Also explains every stage of recovery from the surgery. 5/5 stars"
Our book tells you everything you need to know about knee arthritis and knee replacement surgery.
A dislocated patella is when the kneecap shifts out of place, usually due to a blow to the knee or sudden twisting. Find out about the causes, symptoms and treatment options for patellar dislocation
Born to Run? Don't let knee pain stop you from doing what you love. Take back control today with our top tips
Lateral release knee surgery realigns the patella by releasing tight structures on the outer side of the knee. Find out what happens during surgery and all about lateral release recovery.
Take back control. This easy to follow guide helps you to work out what is causing your knee pain and tells you what to do to beat it.
We are so chuffed to hit the number 8 spot in the top 50 blogs for knee pain!!!! Check it out!
Calf cramps can be extremely painful and are caused by strong, involuntary muscle spasms. Find out what causes them and how to treat and prevent calf muscle cramp
Iliotibial Band Syndrome (aka ITB Syndrome) is a common problem for runners. Find out about the common causes, symptoms & treatment options
Runners Knee aka Patellofemoral Syndrome is the leading cause of anterior knee pain. Find out about the causes, symptoms and treatment options.
Patellofemoral arthritis affects the kneecap and is caused by degeneration and inflammation of the cartilage. Find out all about the causes, symptoms, diagnosis and treatment options
These hamstring strengthening exercises improve strength, control and function of your knee and hip as well as reducing the risk of hamstring injuries. You can do all these hamstring exercises at home
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