Helpful Tips to Reduce Knee Pain
New research shows that a twice weekly hip strengthening regimen proved effective at reducing or eliminating the kind of knee pain referred to as patellofemoral pain (PFP) in female runners. Stronger hips may correct running form errors that contribute to PFP.
The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill, and finished the study period registering pain levels of 2 or lower.
According to Science Daily:
“PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse … PFP essentially wears away cartilage and can have the same effect as osteoarthritis.”
Vigorous physical activity in young children results in stronger hip bones.
More than 200 six-year olds participated in a study. Researchers measured bone mass and analyzed the structure of the hip and thigh bone. Physical activity was assessed for seven days.
According to Science Daily:
“The results showed that there was a relationship between time spent in vigorous activity and strength of the femoral neck, both in terms of shape and volumetric mineral density. This was independent of other factors such as diet, lifestyle and physical size.”
Other Helpful Tips to Reduce Knee Pain
Strengthening and stretching the areas around, above, and below your knee is key to lessening or eliminating most knee pain.
Non-weight bearing leg and knee strengthening exercises that can help include:
-Sitting on the edge of a table or bed and slowly bending and straightening your leg
-Laying face down on the floor and slowly bending your leg, bringing your knee towards your gluteus
-Laying on your back, one leg bent and the other leg extended, then slowly raising your extended leg towards the ceiling.
Complete these exercises with a minimum of 8 repetitions, at a slow and controlled pace.
Stretching is also recommended as tightness above and/or below your kneecap can increase the pain and decrease range of motion.
Active isolated stretching (AIS), which could also be very beneficial in this case.
With AIS, you hold each stretch for only two seconds, which works with your body’s natural physiological makeup to improve circulation and increase the elasticity of joints. This technique also allows your body to repair itself and prepare for daily activity.
