Knee Pain: Tips and Exercises

05/08/2022 Par Kevin Paquet

The knee is a joint that is at risk of injury throughout life. From a young age, rapid growth spurts and lack of muscle control are factors that can cause pain. On the other hand, as we age, the knee joint is prone to degeneration and eventually to pain that can be very debilitating. Furthermore, since the knee is located in the middle of the leg, a simple false movement or a direct hit can cause trauma, sometimes requiring conservative treatment, sometimes even surgery.

Common causes of gonalgia (knee pain):

Lack of muscle control
Trauma
Osteoarthritis and degeneration

1. Lack of Muscle Control

Lack of muscle control is common in the general population, both in young and old people. Individuals with less than optimal control are at risk of a variety of injuries. The knee, being an intermediate joint between the ankle and the hip, is often the joint that suffers the consequences of this lack of control. This is the case for people with patellofemoral syndrome, which is frequently encountered in children and adolescents. In these people, growth is a contributing factor because the body is constantly changing, which makes muscle control more difficult for some.

2. Trauma

As mentioned above, the knee is a joint at risk in certain sports, especially contact sports. The slightest false movement or direct hit to the leg can result in injuries such as ligament tears, like the anterior cruciate ligament, or meniscus damage. Depending on the grade and type of tear, these injuries can sometimes require surgery and, of course, post-operative physiotherapy. An exercise program prior to surgery can also be beneficial for recovery.

3. Osteoarthritis and Degeneration

As we all know, aging causes degenerative changes in the various structures of the human body. Joints (and their cartilage) are no exception. The heavier and more prolonged the load on them, the greater the risk of developing joint degeneration. In fact, since the knee supports almost all of the body’s weight, the cartilage of the various joint surfaces thins out and is destroyed over time. This is called osteoarthritis. In the more advanced stages, the bone is affected and deforms, forming bony growths called osteophytes, which reduce the intra-articular space and thus the range of motion. This lack of mobility/flexibility and lack of strength are important factors in pain. Osteoarthritis does not necessarily come with pain and a good exercise program can have a considerable effect on people with osteoarthritis.

4. What to Do When You Have Knee Pain?

When knee pain occurs, it is important to manage it well to avoid relapses and long-term problems. In cases of trauma, if you are unable to put weight on the leg, you should have X-rays taken to see if there is a fracture. Otherwise, as a general rule, when the pain is too intense, you want to avoid movements that hurt, but you also want to avoid total rest so that the knee does not become ankylosed. When the pain subsides, it’s time to get active to improve strength, flexibility and muscle control.

Here are some simple exercises that can have a significant impact on the function of people with knee pain:

Squat
Strengthening the gluteal muscles
Stretching and muscle relaxation of the thigh muscles (quadriceps, hamstrings and the iliotibial band)

5. When to Consult?

As mentioned above, when a fracture is suspected, it is important to consult a doctor quickly to have X-rays taken. Some physiotherapists are also trained to prescribe X-rays within 48 hours of trauma.

For other injuries, a consultation with a health professional is recommended in order to properly manage the person and their condition. In most cases, conservative treatment is recommended (relative rest, physiotherapy, osteopathy, and kinesiology). A consultation with a physiotherapist, for example, can be a good first step. If the conservative treatment does not work, other investigations can be done (Magnetic Resonance Imaging (MRI) for example) and other approaches can be tried (cortisone injection, Synvisc, surgery, etc.). A referral to a physician will then be indicated.

Obviously, some injuries can heal on their own, but to avoid long-term problems, it is always better to consult a physician.

At Hexa Physio, our team of doctors, physiotherapists, osteopaths, kinesiologists, sports therapists, and massage therapists is equipped to take proper care of you and eliminate your knee pain for good!

Knee Pain: Tips and Exercises

1. Lack of Muscle Control

2. Trauma

3. Osteoarthritis and Degeneration

4. What to Do When You Have Knee Pain?

5. When to Consult?

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