Knee Pain? Try this out
The most basic of daily activities from bending down to pick up a child or maybe a purse, climbing the stairs, walking from your car to the office, or just rolling out of bed can feel so difficult when you are experiencing knee pain. Knee pain definitely has a negative effect on your ability to function at your full potential.
You do not have to decide to live in misery, reduce your activity level, or start taking more pain medication. Instead you should consider going to a chiropractor. You may not think a chiropractor would be able to help but oftentimes, a licensed chiropractor can start to address the underlying issues that are likely causing knee pain (when it isn’t from an acute injury), and use a combination of techniques to help alleviate pain. There are usually several angles of approach when it comes to treating knee pain this way. Some common treatments include using ice to reduce inflammation around the joint and some soft tissue massage to help improve the knee range of motion. In addition, the doctor can apply chiropractic manipulation and mobilization techniques in the areas of restricted movement in the knee as well as surrounding joints. The combination of methods can help reduce knee pain while simultaneously increasing range of motion in the joint and improving its overall function.
If you’re not sure whether you should spend the time and money to see a chiropractor there are several signs that it’s definitely time to seek treatment. One sign, is if the knee pain is severe enough to limit your ability to function normally in daily life. That consistent pain is not something you need to accept. Additionally, if you have tried to limit your activity levels and taken pain medication and the knee pain remains bothersome, it is time to visit the chiropractor. A good doctor will address the issues in and around the knee from the pain, but will also investigate if other alignment issues in other areas of the body may actually be the true cause of the knee pain, or at least contributing to it. For example, limited range of motion in the hips or tightness in the lower back can place excessive strain on the knees which can be painful. With the right chiropractic care, issues such as these can be corrected so you can live pain-free.
If you’re still not quite sure if you want to visit a chiropractor, here are some at hope stretches you can perform with just a foam roller:
IT band stretch
Start by positioning the body in a side plank position, with the foam roller between your body and the ground. Place the foam roller on the outside of your thigh. Line your body parallel to your mat, as if you're going to do a side plank on your forearm. The IT band runs down the outer side of your thigh and rolling it might be painful in the beginning. Reduce the pressure by putting more weight on your supporting arm and leg, if this feels too painful at first. Roll slowly down your IT band until you reach just above your knee, then roll back and forth slowly about three to 10 times. Remember to breath and try to relax in spite of the discomfort. Be mindful not to roll your knee!
Quad stretch Begin in a forearm plank position. The quadriceps are responsible for leg and hip extension. Foam roller exercises for the quads will alleviate muscular tension, limber the muscle and work out any knots or trigger points for improved soft-tissue quality.Begin by supporting your body weight in a forearm plank position with a foam roller between your quads and the floor. Roll the quad muscles from the hip down to the knee. Pause and hold on any tight or painful areas.
Hamstring stretch Keep your back as straight as possible and engage your core. Begin by sitting up, supporting your body weight with your hands, and placing the foam roller under your hamstrings. Feet should be straight in front, with back straight. Engage your core. Slowly roll back and forth from the glutes to the knee, pausing on any tight spots in the muscle until the pain goes away.