3 Strategies to Prevent Knee Pain
If you are an active adult, there is a 1 in 4 chance at some point you will deal with knee pain. According to a 2018 journal article from the American Family Physician the prevalence of knee pain has risen almost 65% over the last 20 years. While these odds might seem alarming, there are several strategies you can take today to decrease the likelihood that knee pain puts you on the sideline or on the couch.
Having a basic understanding of what your knee is supposed to do and how it interacts with joints above it and below it is a great starting point. Most of us know that the knee flexes and extends. However, most forget that in order for the knee to optimally flex and extend it must also rotate. The knee is also smack in the middle of two joints, the ankle and hip, that both have a propensity toward mobility.
This brings us to our first strategy to prevent knee pain, improving range of motion at the ankle and hip. Limited mobility at the ankle and the hip is very common for several reasons like previous injuries and common daily practices (ie wearing shoes and sitting). Decreased mobility at the foot or ankle can increase load through the knee which could be a common cause for overuse injuries like tendonitis or bursitis. Common ways to improve mobility can include manual therapy, joint mobilizations, foam rolling and stretching.
The next stratgey to prevent knee pain would be to ensure that the knee has the ability to function like a knee. As previously stated above, the knee not only flexes and extends but it also rotates. Training a joint like the knee in isolation can be tricky. One of my favorite ways to train joints to improve and expand their existing capacity is through Functional Range Conditioning. This is a system that has a joint first approach to improve functional capacity.
Our last strategy to prevent knee pain is improving the strength and stability both above and below the knee. If we can make sure that the ankles, hips and their surrounding tissues are strong, resilient and able to absorb force this decreases unnecessary force absorption through the knees. Performing compound movements barefoot like deadlifts and kettlebell swings are a great way to improve strength and support below and above the knee.
Sometimes, the best offense is a good defense. When it comes to preventing something as common as knee pain going after the root cause is often more effective than simply managing symptoms. If you are dealing with knee pain and interested in an approach that doesn’t just involve treating symptoms and rest please reach out to find out how Ecotone Performance Health & Fitness can help get you back to the active life you deserve.
