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Knee Pain
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Understanding the Problem and Finding Relief
Knee Strengthening for Pain Relief and Stability
Knee pain can interfere with your daily life, making activities like walking, climbing stairs, or exercising difficult. At Pelvic Prime, we provide personalized care to address knee pain, improve stability, and enhance your overall function. Whether you’re recovering from an injury, managing chronic pain, or looking to prevent future issues, our targeted approach to knee health can help you regain strength and confidence in your movement.
Common Causes of Knee Pain
Knee pain can result from various conditions, each requiring a unique approach to treatment.
Osteoarthritis: Degeneration of cartilage in the knee joint, leading to stiffness, swelling, and persistent pain that worsens over time.
Patellofemoral Pain Syndrome: Pain around the kneecap often caused by overuse, poor alignment, or repetitive stress, commonly referred to as "runner’s knee."
Ligament Injuries: Injuries to the ACL, MCL, or other ligaments, which can result from sports, accidents, or sudden twisting motions.
Tendinitis: Inflammation of tendons, particularly the patellar tendon, which is common among athletes and those engaging in repetitive jumping or running activities.
Meniscus Tears: Damage to the cartilage that cushions the knee joint, often caused by twisting injuries or age-related degeneration.
Weakness or Muscle Imbalance: Leading to improper joint mechanics, increased strain on the knee, and a higher risk of injury.
Bursitis: Inflammation of the fluid-filled sacs (bursae) that cushion the knee, resulting in swelling and pain during movement.
Signs to Seek Help
If you experience any of the following symptoms, it’s time to seek professional care to prevent further complications and restore function:
Persistent or worsening knee pain that interferes with daily activities.
Swelling, redness, or warmth around the knee joint.
Stiffness or difficulty bending and straightening the knee.
A feeling of instability, giving way, or locking in the knee.
Pain that disrupts your sleep or doesn’t improve with rest, ice, or over-the-counter remedies.
Reduced mobility that impacts your ability to walk, climb stairs, or participate in favorite activities.
Early intervention can help address the root cause of your pain and prevent it from becoming a chronic issue.
How Pelvic Prime Can Help
At Pelvic Prime, we understand that knee pain affects everyone differently. As a single-practitioner clinic, we provide personalized, one-on-one attention to ensure your treatment plan meets your specific needs. Here’s how we can help:
Comprehensive Assessment: We conduct a detailed evaluation to identify the root cause of your knee pain, assessing strength, mobility, and movement patterns.
Tailored Treatment Plans: Your care plan is customized to your condition, incorporating evidence-based techniques to relieve pain and restore function.
Holistic Care: We integrate manual therapy, taping, stretching, strengthening exercises, and other therapies to address all aspects of knee health.
Prevention Strategies: For athletes and active individuals, we focus on techniques to reduce the risk of future injuries, including sport-specific strengthening and alignment corrections.
Education and Support: We empower you with knowledge about your condition and teach you effective strategies to maintain knee health at home.
Quad Set Exercise
One foundational exercise to begin strengthening the quadriceps and reducing knee pain is the Quad Set:
Sit or lie down with your leg extended straight on a flat surface.
Tighten your thigh muscles by pressing the back of your knee into the surface, engaging the quadriceps.
Hold the contraction for 5-10 seconds, focusing on maintaining steady breathing.
Relax and repeat 10-15 times for each leg.
This simple exercise activates the quadriceps without putting stress on the knee joint, providing stability and support for improved function over time.
Learn More About Treatment Options
At Pelvic Prime, we offer a range of services designed to address knee pain effectively and holistically. Click below to learn more about each option and how they can complement your recovery:
Manual Therapy: Hands-on techniques to improve joint mobility and reduce stiffness.
Taping: Supportive taping methods to enhance alignment and reduce strain.
Stretching: Targeted stretches to improve flexibility and relieve tension.
Dry Needling: Precision therapy to release trigger points and reduce pain.
Strengthening (Sports Injury Prevention): Advanced exercises to build resilience and prevent future knee issues.
Take the First Step Toward Pain-Free Knees
Don’t let knee pain hold you back from enjoying the activities you love. With expert guidance from Pelvic Prime, you can regain strength, stability, and confidence in your movement. Schedule an appointment online using our convenient scheduling software, email us at rea@pelvicprime.com, or text 803-716-9723. Together, we’ll develop a personalized plan to help you move with ease and comfort.
Arundale, A. J. H., Bizzini, M., Dix, C., Giordano, A., Kelly, R., Logerstedt, D. S., Mandelbaum, B., Scalzetti, D. A., Silvers-Granelli, H., & Snyder-Mackler, L. (2023). Exercise-Based Knee and Anterior Cruciate Ligament Injury Prevention: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health From the Academy of Orthopaedic Physical Therapy and the American Academy of Sports Physical Therapy. *Journal of Orthopaedic & Sports Physical Therapy, 53*(1), CPG1–CPG34. https://doi.org/10.2519/jospt.2023.0301