Just today, the last remnants of the 2 feet of snow has melted away and exposed the flat brown grasses. This is a great sign because it shows that Spring is around the corner.
One thing I know about Spring is that it is the start of knee pain season. This is because people have got out of their Winter slumber and all of a sudden increase their activities that oftentimes causes knee irritation and pain. This leads me to today’s video and article. It is about the 6-step knee pain treatment at home. Let it help you when knee pain strikes this Springtime.
In today’s video, I wanted to go through the 6-step knee pain treatment at home.
6-Step Knee Pain Treatment at Home
CLICK HERE to watch the YouTube video.
I’ll get Andrea to demonstrate.
#1 – Improve knee range of motion
Oftentimes when we have knee pain, we don’t want to move it. But it is really important to maintain the range of motion you have in the knee and build on that range of motion in the knee. Andrea is working on straightening the leg out. She is working on neutral and also a little bit of extension because a lot of times that end range is lost with knee pain. She is bringing the heels towards the seat and then working on the flexion. Take a seat so there is no weight on the knee and then work on that range of motion. Go through 5 each way when it comes to improving knee range of motion. You can do that exercise multiple times throughout the day.
#2 – Strong hips
You will go through a deadlift movement. The feet are hip width apart and you have to slightly bend the knee. You are moving through the hips. The rest of your body is in good alignment and you are coming back up going through the hips nice and straight. And on the way up, you are really using your glutes and your hamstrings to get you back to that starting position. Because with knee pain, you use the knee less so you compensate with the hip. We need to have good and strong hips so they can help when it comes to the knee pain. Having good and strong hips decreases the work load that the knee has to do.
You can make it more challenging by adding dumbbells and go through the dumbbell movement. You are hip width apart, slightly bend the knees and the hips, upper body is straight, come down and then back up. You pull yourself back up with the glutes and you also get a little bit of help when it comes to hamstrings. Go through to 10 repetitions and you can do three sets of that, really working on strengthening your glutes and your hamstring.
#3 – Single leg work
You can utilize the wall or you can go through the exercise in the door frame. You will stand on one leg, and work on single leg standing. So Andrea is standing upright. She is eliminating balance by placing her hand in the wall and then she is working on the stability on the hip. Good and strong hips will help when it comes to knee pain. She is working on the muscles around the knee joint. She can progress by adding a little of a squat. Her hand is on the wall and adding a little bit of a squat and then coming back up. We are working on the balance in the knee and stability in the hips.
Single Leg Standing
I have clients who don’t have great balance and have the fear of falling so you can put the hand on the wall. Another way is you can step on the door frame and put your hand or even push your hands up against the door frame.
#4 – Strengthening the knee through full range of motion
In this step, we want to make sure that we maintain and improve the strength in the knee.
Single Leg Tubing Press
We will do a single leg tubing press. Andrea grabs the resistive tubing on her hands, loop it over in the middle part of her foot and then hold it. She will straighten out the leg and bend then repeat. This exercise is like a single leg press movement. She is working on strengthening the muscles around the knee joint.
Vertical Shin Squat
Now if you passed this point and you find it too easy for you, then you can do the vertical shin squat. Grab the suspension trainer handles and then you will lean back. You are trying to keep the shin vertical. You will bring the hips down about 90 degree angle but then ideally try to go a little bit deeper. So your hips are passing the knees and then coming back up.
When you go to a 90-degree angle, you are mainly working the quads and the front of the thigh. When you get below 90-degree angle, you are working the glutes. When the shin is vertical, it puts a least amount of stress in the knee joint in the squatting movement. If you don’t have a suspension trainer, you can grab the door frame or something really secure that does not go anywhere to hold your body weight and then lean back and go through that movement. When it comes to the door knobs, be cautious because you might rip it off.
#5 – Decrease and eliminate unnecessary stress
The more you stand or the more you bend your knees, the more stress is being put on that knee. The least amount of the stress on the knee is when you are in a lying down position compared to sitting or standing. So if you don’t have to stand, just sit down or lay down to take away unnecessary stress. Now if you keep your knee in a bending position for example, you sit with your legs underneath you while sitting, you put more stress on your knee. It is better to sit with your legs straight to put less stress on the knee and eliminate unnecessary stress.
Do those couple of tweaks to avoid unnecessary stress on the knee. These will help you heal and recover from the knee pain as opposed to constantly being irritated.
#6 – Addressing inflammation
I recommend icing the knees for 10 to 15 minutes. Cool down the knees with ice if you are walking or standing for a long period of time. Take a bag of ice, put a towel on the knee and then place the ice bag on top of the towel. Everyone responds differently when it comes to icing and how long they can handle it. Remember, there is no ice burning happening on the skin that is why we put the towel on the knees and then you can see what works better for you.
So there you go, those are the six-step knee pain treatment at home. These steps will drastically help your knee pain.
If you want to get rid of your nagging knee discomfort once and for all, then check out the Fix My Knee Pain program here:
Rick Kaselj, MS