Having knee pain at some point is very common. But did you know there are some simple things you can do to lessen your knee pain or prevent knee pain from happening?
Here are some simple tips you can do to prevent knee pain:
1) Proper footwear – If you like to wear flip-flops a lot (I know, this tip makes me very unpopular with all the women out there who like to show off their pedicures and toenail work!) or if you have flat feet, you are a lot more likely to do develop knee pain.
Make sure you have proper arch support in your feet, especially if you’re going to be standing, running, or walking throughout your day.
At Active ChiroCare, we offer custom-made orthotics for our clients to help with knee, ankle, hip and low back pain.
2) Flexibility – Most people do not have good flexibility throughout their hips and legs. Improving flexibility in your quads and hamstrings is critical for knee pain prevention.
3) Stability Exercises – Coordination drills and stability training have also been found to be helpful in protecting the knee from injuries. At our clinic, our clients do balance and stability exercises on our Power Plates!
4) Strengthening Exercises – Muscle weakness or imbalance is one of the first things physical therapists check for when evaluating knee pain. Such an imbalance can be the source of pain. In addition to specific muscle strengthening of the muscles that support the knee (quads, hamstrings, calf), building core strength improves overall stability which may reduce the risk of injury.
The balance of quadriceps to hamstring strength is not 1:1; but closer to 3:2. In general healthy hamstrings can lift 60 – 80% of what healthy quads can do.
By doing exercises on our Power Plates or our BStrong4Life equipment, we can dramatically improve muscle group strength, power, and endurance.
– Dr. Leif