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How To Fix Knee Pain

Yes, you can do it yourself.

Learn how to fix knee pain to enjoy doing the things you love the most!

Knee pain can significantly impact a person’s life and limit their ability to engage in activities they enjoy, including exercise. Typically, individuals with knee pain find themselves faced with two options:

  1. Seeking medical advice from professionals like physicians, chiropractors, or even well-meaning family members, who often advise them to stop exercising altogether.
  2. Ignoring the warning signs of pain and pushing through it, which can eventually lead to further injury and the need to stop exercising.

Both paths can bring about various challenges, such as weight gain and frustration from the inability to perform tasks involving heavy lifting or running long distances. BOXROX has previously written about how to avoid knee pain and injury, but if you clicked on this link, it means that ship has sailed.

Source: Towfiqu barbhuiya on Pexels

So how can you fix knee pain? Is it even possible? Yes, it is, but you will need the help of someone who knows what they are doing such as doctor Aaron Horschig.

Dr Aaron Horschig is a physical therapist, coach, and creator of Squat University. He is one of the most respected authorities when it comes to squatting and everything related to your stance and knees.

How To Fix Knee Pain

There could be a few reasons why your knees are in pain, but Horschig says the most common one is revolving the patella, the bone in front of your kneecap, and something called patellar tendonitis. Patellar tendonitis, also known as jumper’s knee, is a condition characterized by inflammation and irritation of the patellar tendon. The patellar tendon connects the kneecap (patella) to the shinbone (tibia) and is responsible for transmitting the force produced by the thigh muscles to the lower leg.

The first exercise you need to do to fix knee pain on your patellar is the Spanish squat isometric in which you will use a thick resistance band. Do 5 sets of 45-second hold.

athlete performs Bulgarian split squat with dumbbell
Bulgarian split squats

From that, you need to modify your training, and decrease the stress in the short term. So you need to do exercises that put load on your tendon, but doesn’t continue the pain cycle – or heavy slow resistance training.

One exercise to achieve this is a slow Bulgarian split squat. Take 3 seconds to lower your body to the squat position and 3 seconds to come back up. Do 3 sets of 15 reps.

“This is going to allow your body to improve load tolerance at that tendon without making anger.”

See the video for more information.

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There are many possible causes of knee pain, including:

  1. Injury: Knee injuries are a common cause of knee pain. They can occur from a variety of causes, such as sports, falls, or accidents.
  2. Overuse: Repetitive activities or overuse of the knee joint can cause pain, especially in athletes or people who perform physical labour.
  3. Osteoarthritis: This is a degenerative joint disease that occurs when the cartilage that cushions the knee joint wears down over time, causing pain, stiffness, and swelling.
  4. Rheumatoid arthritis: This is an autoimmune disorder that causes inflammation in the joints, including the knee joint.
  5. Gout: Gout is a type of arthritis that can cause sudden, severe pain in the knee joint due to the buildup of uric acid crystals.
  6. Tendinitis: Tendinitis is an inflammation of the tendons that attach muscles to bones. It can cause pain in the front, back, or sides of the knee.
  7. Bursitis: Bursitis is an inflammation of the bursae, small fluid-filled sacs that cushion the knee joint. It can cause pain, swelling, and stiffness in the knee.
  8. Meniscus tears: The meniscus is a rubbery, C-shaped disc that cushions the knee joint. Tears in the meniscus can occur as a result of a sudden twist or turn, causing pain, swelling, and stiffness.
  9. Patellofemoral pain syndrome: This is a condition that causes pain in the front of the knee, around the kneecap. It can be caused by overuse, injury, or misalignment of the patella (kneecap).
  10. Osgood-Schlatter disease: This is a condition that affects children and adolescents, causing pain and swelling just below the knee joint due to inflammation of the growth plate.

It’s important to see a doctor if you experience knee pain for a longer period to determine the underlying cause and receive appropriate treatment.

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Strengthening your lower body is important for overall fitness and can also help improve your performance in sports and daily activities. Here are some reasons why:

  1. Improved balance and stability: A strong lower body can help improve balance and stability, which is important for preventing falls and injuries, especially as we age.
  2. Increased athletic performance: A strong lower body is essential for many sports and activities, such as running, jumping, and squatting. Improving lower body strength can help improve your performance and reduce your risk of injury.
  3. Improved posture: A strong lower body can help improve your posture by supporting your spine and reducing strain on your lower back.
  4. Reduced risk of chronic diseases: Lower body exercises can help improve blood flow, reduce inflammation, and increase bone density, which can reduce your risk of chronic diseases such as diabetes, heart disease, and osteoporosis.
  5. Easier daily activities: A strong lower body can make it easier to perform everyday activities such as walking, climbing stairs, and carrying groceries.

Overall, having a strong lower body can improve your physical health, enhance your athletic performance, and make daily activities easier and more comfortable.

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