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Incredible Knee Pain Treatment by Knight Physical Therapy in Orange County Knee pain is probably the third most common reason for a visit to the doctor after neck and low back pain. The most common complaint is chronic knee pain after prolonged walking, running, or jumping. In younger athletes, the most common problem is patella tendonitis. In older adults, the more familiar complaint is a grinding pain or a deep ache in the knee joint, also known as osteoarthritis. It doesn’t matter if you are a mother or a nationally ranked volleyball player, knee pain can put a stop to your game and life in a hurry. Most of us ignore the pain until it’s too late. We might brush off the soreness after a long jog or the pinching pain after a game of basketball as nothing more than “growing old” pain. However, as mild as it seems, this kind of pain can lead to much more serious knee injury down the line. They are the signals of what is to come if we don’t take care of our knee. Our knees take a beating. Everyday, we squat, bend, kneel, run, jump, hop, skip, you name it, your knee takes it. After a while, the knee can only carry so much and it begins to crumble under your own weight. First to go is the tendon that attaches the leg muscles to the lower leg, the patella tendon. If this tendon gets swollen, painful, or torn, you lose about 30% to 50% of your leg strength almost immediately. It’s the most common knee injury. What most people don’t realize is that one simple stretch and exercise can reduce the risk of this injury by almost 50%. We’ll tell you in a bit. The second most common injury to the knee is what we called, “growing old” pain, also known as osteoarthritis of the knee. When arthritis sets in, the knee contact surface is no longer smooth and strong. The surface is rough and swollen with arthritis. This causes pain and we start to avoid bending, squatting, kneeling, and walking. The knee feels stiff and we feel a chronic deep ache all the time, especially at night and after standing or walking too long. It’s one of the most common complaints to doctors. We’ll also share with you the secret stretch and exercise to reduce this pain by 50% almost as soon as you do them. So how do you avoid knee pain? You can’t! It’s inevitable that we have knee pain, it’s natural but we can definitely minimize it with two simple exercises. The first is what we call a quadriceps stretch. This one stretch alone can help reduce your knee pain more than any pain medications you can take. The second exercise is a deep squat. This is a great warm up for your knee before a walk, jog, or a game of basketball. For the quadriceps stretch, we recommend holding it for 1 minute and do it 3 times. For the deep squats, we recommend doing one set of 15 repetitions and twice a day. You’ll be amazed by what these two exercises can do for your knee.
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Dr.Alan Cheng is author of this article on Neck and Back Pain in Orange County. Find more information about Hip and Knee Pain in Orange County here.
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