What to do with stubborn knee pain

If you are like a lot of my clients, you are looking for that special exercise to alleviate your stubborn knee pain. No matter your level of fitness, after low back pain, this is the number one issue I hear from clients. But not to worry there may be help yet!

Recent studies have shown a twice weekly hip strengthening regimen performed for six weeks proved surprisingly effective at reducing -- and in some cases eliminating -- knee pain referred to as patellofemoral pain (PFP) in female runners.

The study by Tracy Dierks, assistant professor in the Department of Physical Therapy at Indiana University-Purdue University Indianapolis, was based on the theory that stronger hips would correct running form errors that contribute to PFP, even though study participants were given no instruction in gait training. The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain -- the point at which the runners normally stop running because the pain is too great. 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; i.e. no onset of pain. 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. Once they stop running, the pain goes away almost immediately. Dierks said studies indicate PFP essentially wears away cartilage and can have the same effect as osteoarthritis. His study participants showed many of the classic signs of PFP, the most prominent being their knees collapsing inward when running or doing a squat exercise move.
Hip strength measurements were taken before and after the runners in the control group maintained their normal running schedule for six weeks.
Strengthening the area around the hip by doing ball squats, exercises focusing on the abductors and adductor areas were also shown to help alleviate the chronic pain.

And yes just like you sang in grade school- “the hip bone’s connected to the knee bone”
I suggest to my clients that are exhibiting chronic pain in the areas of back, hip and knee to try some yoga. Yoga is an amazing tool to help strengthen and facilitate proper body awareness in these areas. As with any form of exercise, make sure that the fitness professional is aware of your conditions and limitations so that they will be able to modify and redirect exercises specific to your needs!
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Your inHealth & Wellness,
Tammie