How To Prevent Knee Pain When Running

How To Prevent Knee Pain When Running

How to prevent knee pain? What is the best painkiller for knee pain? How to get rid of knee pain fast? Frustrated with niggling knee pain when running, and not able to perform at your best in your chosen sport because of stiffness, tightness or discomfort in and around your knee?

It doesn’t have to be that way.

You can prevent knee pain when running – hundreds of our patients are proof of that, so this New Year, stop knee pain when running, get back to playing your best, and enjoy your workouts again!

Why Do I Have Knee Pain When Running?

Patellofemoral Pain Syndrome or Runner’s Knee is a dull pain around the front of the knee.

It may be caused by a structural defect where you have imbalances in the supporting muscles of your knee. It can also be caused by a certain way of walking or running which means your knee is out of alignment, and the force from walking or running puts too much stress on the knee joint.

Often people try to address the knee pain directly but fail to fix the root cause which could be your walking or running pattern.

One of the services you can choose at our clinics is a Free Running Evaluation, which allows you to get an expert analysis of your running pattern so you can discover how to get rid of knee pain when running and improve your performance.

Should I Run With Knee Pain?

If you have knee pain, the safest advice is to avoid running – at least until you speak to a medical professional.

We know that keeping active is more than just a way to keep fit, it’s something that you love…

But if you run or play sports with knee pain, you might be turning a minor problem that’s currently an annoying niggle into a major injury that requires surgery.

If you choose to push through the pain, it may result in a long time stuck on the treatment table, and on the sidelines – and we know that’s the last thing you want to do.

 

How To Prevent Knee Pain When Running_Prep Performance Center

How To Prevent Knee Pain When Running

Knee pain can be a complex issue, however here are 5 ways that help runners prevent knee pain. To find out exactly how to prevent your knee pain, our team is ready and waiting to speak to you!

Wear The Right Shoes and Insoles

Make sure your running shoes and insoles fit correctly, are supportive, and provide adequate cushioning and shock absorption. Look for shoes with extra cushioning and stability features to reduce the impact on your knees while running.

Custom orthotic insoles can be a really powerful way to reduce knee pain, as well as other issues such as foot, ankle and hip pain.

Strengthen Muscles That Support Your Knee

Strengthening the muscles around your knees can help prevent knee pain when running. Focus on strengthening your quadriceps and hip muscles, as well as your core, to prevent knee pain.

Warm Up Before Running

Make sure you warm up properly before running to prevent knee pain. Make sure to stretch your quads, hamstrings, calves, and hips before running to prevent injuries.

Avoid Running On Hard Surfaces

Running on hard surfaces such as concrete can put extra pressure and stress on your knees when running. Try to run on grass, dirt, or other softer surfaces instead.

Do Overdo It

Listen to your body and don’t push yourself too hard. Increase your running mileage slowly and give your body enough time to rest and recover.

Following these simple tips can help prevent knee pain when running and keep you running safely and comfortably.

Get Expert Help For Your Knee Pain When Running

If you’re struggling with knee pain when running, and it’s lasted more than a week, it’s becoming more frequent or painful, then our advice would be to get help from knee pain specialists who work with athletes and active people through specialist sports performance programs like ours.

At PREP Performance Center in Chicago, we are able to provide natural knee pain relief, whilst helping you get faster, fitter, and stronger when running, and playing sports.

To speak to a member of our team and find out how we can treat knee pain when you run, arrange a Free Running Evaluation.

But hurry, demand at our clinic is extremely high, so contact us today to arrange your Free Running Evaluation or call us on (773) 609-1847.


Other Free Resources To Prevent and Treat Sports Injuries

Read Our Blog – How To Prevent Sports Injuries – 5 Proven Strategies

Read Our Blog – 6 Best Exercises To Eliminate Your Knee Pain

Follow Us On Social Media – Prep Performance Center Facebook, Prep Performance Center Twitter and Prep Performance Center YouTube


Book an Appointment Today

7 Tips To Recover From Knee Replacement Surgery Fast

7 Tips To Recover From Knee Replacement Surgery Fast

Tips to Recover – I guess you are questioning now on what is the fastest way to recover from knee surgery? If you’re waiting for surgery after a serious knee injury, and searching for the best ways to recover from knee replacement surgery…

Or you’ve already had knee surgery and you’re finding it much more painful, and you’re desperate for a faster recovery so you can get back to normal fast, this blog is for you!

7 Tips To Recover From Knee Replacement Surgery

After total or partial knee replacement surgery, it can be incredibly difficult to recover with the pain, stiffness and tiredness.

In our experience of treating hundreds of patients before, and after their knee surgery, there are some proven ways that can speed up recovery.

With the right support, you can get back to walks, enjoying exercise and being able to move pain-free.

(1) Move Little and Often, Every Hour

How long does it take to walk normally after knee replacement? After your doctor has cleared you to move your knee and walk, it is important to keep active and we would recommend moving every hour, even if it’s just to get a drink, or go to the bathroom.

Keeping active reduces your risk of blood clots and other complications.

It also improves circulation to your knee which allows you to heal quicker.

Starting to walk is often possible whilst you are still in the hospital, so this is something that you should be able to do quite soon after knee surgery.

(2) Get Great Sleep and Rest

Total or partial knee replacement surgery takes a significant toll on your body.

This is going to leave you feeling very tired, and whilst it’s important to keep moving, it’s also important to make sure you get enough sleep.

Getting great sleep is going to play an important role in achieving the quickest recovery time.

So, aim to get 8+ hours sleep, if not more.

When you are resting (but not asleep), keeping your leg elevated and apply an ice pack wrapped in a towel for 20 minutes to reduce any swelling.

(3) Avoid Putting Pressure Or Kneeling On Your Knee

Your knee is going to be very sore and swollen after surgery, so minimising the pressure against it can create a lot of pain. It’s also likely to make the swelling much worse which will slow down your recovery.

Shortly after your knee surgery, reducing swelling is a priority as this will increase the amount you can straighten and bend your knee.

(4) Use Equipment Given To You

You will be given walking aids by the hospital to help you safely move around your home and reduce your risk of falling.

In the long term, the goal is to stop using these walking aids entirely and you may think it’s a good idea to ditch the walking aids straight away.

However, in the short term, it’s safer to use the walking aids until you have regained enough strength, and mobility in your knee.

(5) Follow Your Exercise Plan (Tips to Recover)

For the fastest recovery from knee replacement surgery, an exercise program that is tailored to you, and includes progressions as you leave behind the walking aids and can handle more challenging exercise.

Our patients all receive personalised exercises and those that build these into their daily habits get the most impressive recoveries.

We often work with people who’ve had surgery and tried to recover without the proper support – nearly all cases are made worse through doing the wrong exercises, or not doing them often enough.

Whilst we can’t prescribe specific exercises for you in this blog and your worried about a long and painful recovery, feel free to reach out to us in the clinic.

To speak to a member of our team and find out how we can help recover faster from your knee replacement surgery, arrange a free discovery visit which is great if you are unsure whether private physio is right for you.


Arrange Your Free Discovery Visit or call us on (773) 609-1847


(6) Avoid High Impact Activities Or Activities With A High Risk Of Twisting Your Knee Or Falling

As you approach a full recovery and you’re considering returning to your usual hobbies, sports and workouts, make sure to be cautious if these involve any high impact on your body.

High impact activities such as running, or jumping can demand a lot from your knee, and also have a very high risk level.

Also, be wary of activities that have a risk of falling or twisting your knee such as certain sports where change of direction is common.

We appreciate that if you had an active life pre-surgery, you want to return to this as soon as you can, but in the short term, choosing low impact activities like cycling and swimming is a smart option.

(7) Speed Up Recovery Post Surgery With Physical Therapy

If you have had your knee replacement surgery, and struggling to move freely, still experiencing pain, and still not able to do what you wanted to do, then reach out to our expert team.

We have worked with patients who were disappointed with the results after surgery and came to us looking for more support.

At PREP Performance Center, we are able to provide a variety of services and tips to recover which will not just get you to a minimum quality of life but will enable you to get back to long walks with your partner, exercise classes with your friends, and being able to play with the children and grandchildren.

To find more, we offer Free Discovery Visit, where you can speak to a member of our team, ask any questions that you have, and find out what’s stopping you from getting the life you thought you were going to have post-surgery.


Arrange Your Free Discovery Visit or call us on (773) 609-1847


Tips to Recover and How To Prepare For Knee Replacement Surgery

If you are waiting for your knee replacement surgery, you can arrange a Pre-Surgery Analysis which will enable you to identify how best to prepare for knee surgery – patients who come for treatment before their surgery experience much faster recovery with less stiffness, pain and complications.


Arrange your Pre-Surgery Analysis by completing our simple webform or call us on (773) 609-1847


Other Free Resources To Help Your Knee Pain

Follow Us On Social Media – Prep Performance Center Facebook, Prep Performance Center Twitter and Prep Performance Center YouTube

 

Book an Appointment Today

Physical Therapy Exercises For Knee Pain

6 Best Exercises to Eliminate your Knee Pain

Knee pain is one of the most common issues we treat in our Chicago clinic, as people seek out physical therapy to ease the discomfort and improve their function.

But should you be doing exercise if your knees hurt, and what are the best exercises for knee pain relief?

We share 6 of the best physical therapy exercises for knee pain which offer a natural, drug-free way to relieve long term, and help you stay healthy, active and be able to perform at your best with your hobbies and sports.

Whether you are a 15-year-old basketball player, a 50-year-old runner, or a 75-year-old grandma, knee pain can limit our ability to do the things we love to do.

Our patients often report achy knees, stiffness in the knees, and knee pain with walking or going up and down stairs. If you’re a more active person, knee pain with running, jumping, and/or landing can also be affected.

This can cause a major limitation in one’s daily life and often stops patients from exercise and recreational activities, choosing to stay at home instead of enjoying the activities they love.

When the pain is ignored, the condition can often worsen and cause more functional limitations if left untreated.

General knee pain is often treated quickly with a thorough movement assessment and physical therapy program that will address strength and mobility deficits that are contributing to the pain.

“Why Do My Knees Hurt?”

If you’re just started to get knee pain, or you’ve been struggling for years, you are probably wondering “why do my knees hurt?”.

More often than not, it is because some muscles are tight, others are weak and your body is not doing a good job of absorbing and dispersing the shock encountered throughout the day.

When we walk, the approximate force exerted on our knees is approximately 3x our body weight.

Therefore, those muscles can fatigue over time if not properly trained and that’s why exercises for your knees are vital.

It’s also important to seek care sooner rather than later so you avoid joint damage or early degeneration.

Over time the joint and surrounding cartilage can also break down, knee muscles may be tight and other muscles (such as the glutes, and hips) may weaken.

Now don’t get scared, not all pain is treated equally and this is not something you need to worry about.

Arthritis, a normal progression of “wear and tear” on our joints and bones, plagues approximately 32 million people. That means that the majority of people over the age of 50 have arthritis.

While some of these numbers seem scary, it’s important to note that if you get the right treatment (and perform the right knee exercises), you should be able to drastically reduce the time needed to get you back to doing the activities you love.

How Physical Therapy Can Stop Your Knee Pain

When you see a Doctor of Physical Therapy they will complete a full body evaluation that will identify strengths and weaknesses, mobility and flexibility deficits throughout your body and more specifically your knee.

Then together you and the Physical Therapist will develop a plan of care that will help you meet your goals and establish a timeline for expected return to your life without knee pain!

It’s important to note that in most states you can go see a physical therapist WITHOUT having to see a Medical Doctor or Specialist so if you realise you need expert help, and you’re sick and tired of relying on medication to numb the pain, you can reach out to us TODAY – Simply arrange your Discovery Visit or call us on (773) 609-1847 and find out what options are suitable for you.

For those in Illinois, Direct Access was established in 2018 and has made getting rid of that knee pain more accessible, more affordable, and a faster solution to eliminating knee pain. Since 2018, we’ve noticed a large increase in patients who want fast, drug-free relief from common issues.

6 Physical Therapy Exercises For Knee Pain Relief

Thomas Test Stretch

Seated Piriformis Stretch

 Bridges

Sidelying ABD

Sit to stand (Knee Pain)

Sidestepping/Duck Walks

Stop Knee Pain That’s Ruining Your Sports Performance

You love your sport but knee pain can leave you missing practice, on the sideline for important games, and unable to perform at your best.

It’s frustrating, and we understand how much knee pain can impact your life.

At our Chicago clinic, we are currently offering a limited number of Peak Performance Assessments where you can discover how to eliminate knee pain, recover faster and become faster, stronger and better at your sport.

At PREP Performance Center, we have dedicated sports injury specialists and sports performance programs which have helped hundreds of professional and amateur athletes as well as those who simply want to keep fit and healthy.

Contact us today to arrange your Peak Performance Assessment or call us on (773) 609-1847.


Other Free Resources To Prevent And Treat Knee Pain

Read Our Blog – How To Prevent Sports Injuries – 5 Proven Strategies

Read Our Blog – 7 Tips To Recover From Knee Replacement Surgery Fast

Read Our Blog – 10 Ways To Improve Knee Extension

Follow Us On Social Media – Prep Performance Center Facebook, Prep Performance Center Twitter and Prep Performance Center YouTube


Book an Appointment Today

Sinding-Larsen Johansson Syndrome (SLJ) treatment and analysis contact Prep Performance Center in Chicago

Why Does my Knee Hurt: Sinding-Larsen Johansson Syndrome (SLJ) Edition

SLJ: What is it?

SLJ is a syndrome that can occur when the growth plate on your knee cap encounters excess stress. Children and adolescents have open growth plates on bones throughout the body, these growth plates (apophyses) are normal and quite literally the place where the bone grows. Apophyses can be especially susceptible to irritation because they are often also a site where ligaments and tendons attach. Because SLJ is a syndrome that affects the growth plate of the knee cap, those going through a growth spurt (ages 9-14) are more susceptible to this type of injury. The good news here is that once you are done growing, it is very likely your pain will resolve. But how can you manage these symptoms and stay active if you do have SLJ…? Keep reading! See related article from Cleveland Clinic.

What are some SLJ symptoms I might experience?

– Pain and swelling at the bottom of the knee cap

– Pain that worsens with running, jumping, stairs

– Pain increases with squatting or kneeling

I’m having pain that is starting to limit my ability to participate in activity… what should I do?

First and foremost, rest. In order for the body to recover and remain healthy, it must be given time to rest. So take a few days off from full participation in your sport or activity. Secondly, ice the painful area for 10-15 minutes following activity. Ice is a natural anti-inflammatory and analgesic. Third, consider making an appointment with your physical therapist at PREP Performance to create a plan for rehab and prevention.

What can I expect from physical therapy?

At your first visit, your physical therapist will administer a comprehensive exam of your strength, range of motion, muscle length and functional movement in order to identify all contributing factors to your symptoms. From these findings, your physical therapist will create an individualized plan of care to address these factors and start you on your path to feeling better. A typical session may consist of manual therapy to address tissue restrictions and inflammation, strengthening and stretching of specific muscle groups contributing to impairments, and discussing activity modifications when not in the clinic. At home, it is crucial to continue making progress by following the home exercise program created by your physical therapist!

What can I do to prevent my knee pain from returning?

Because SLJ involves the growth plate of the knee joint, a structure that will continue to be vulnerable as you grow.. it is important to continue being consistent and persistent with your home exercise program. This means being consistent even after physical therapy is over and your knee feels better. Prevention of reinjury is essential in order to remain pain free and healthy for full participation in your sport! Your physical therapist will provide you with all necessary resources to continue injury prevention interventions at home.

Contact Doctor of Physical Therapy, Mary Kate Casey at our Chicago, IL clinic today! Through our movement analysis, we can assess hitting and throwing mechanics and help you improve performance and reduce your risk of injury. Give PREP Performance Center a call at 773-609-1847 for more information on our movement analysis program!

 

Book an Appointment Today

Total Knee Replacement (Part 3) - Prep Performance Center

Total Knee Replacement (Part 3)

Phase II – Motion Phase (Day 3 – Week 3) Progression to OUTPATIENT PT 

Knee Replacement – By now you are starting to feel like you can get around your house and may have had some in-home physical therapy.  Your knee most likely still hurts and you have made some progress with your knee flexion and extension, but you still have a bit more to go.  You may have progressed to using a cane for in-home walking and stairs, but think about bringing your walker for walking longer distances outside.  

BASIC Home Exercise Program (Complete 3-4 times per day, approx. 10-15min) – knee replacement

– Walk 1x/hour (Make a loop on your first floor and aim to complete 2-3 times per hour)
– Heel slide
– Assisted Heel Slide 
– Quad Set with towel 
– Straight leg raises (SLR) 

Progressive Home Exercise Program (Complete 10 reps 1x/day near countertop for safety)

Complete these exercise with assistance from a family member for safety reasons

– Standing Hip ABD 
– Standing Hip EXT 
– Standing Heel Raises 
– Standing Toe Raises 
– Standing Marching 
– Standing Knee Flexion 
– Stairs 1x/day 
– Sit to stand 
– FSU 
– LSU 
– Sidestepping at Counter 
– Seated Heel Slides 
– Seated Knee Extension 
– Seated Marching 

Walk at least 800-1000 feet or around the block with an assistive device and wean off the assistive device as tolerated. (If limping occurs, use a cane to assist, opposite of the surgical leg. 

Check out our Total Knee Replacement Part 4 blog that will help you as you progress into the next phase of rehab.  

Check out our Total Knee Replacement Part 2 blog that will help you as you progress into the next phase of rehab.

Download our Knee Range of Motion Tracker, FAQ Page and Return to Sport Timeline

Disclaimer: This is not medical advice. Always reach out to your medical provider with questions and if you are worried at all about an infection, go to Immediate Care. 

 

Book an Appointment Today

Total Replacement - PT services at Prep Performance Center

Total Knee Replacement (Part 2)

Phase I – Post Surgical Phase (Day 0-3): (Total Knee Replacement)

The first few days after your Total Knee Replacement (TKR) is crucial in meeting your range of motion and mobility goals.  You might be wondering when will my knee stop hurting, when can I do stairs, when can I shower, and how I bend my knee after Total Knee Replacement. In this article, we will give you a step-by-step program that has worked for many of our patients in our clinic.  

You probably didn’t expect it, but they don’t give you much time to rest and recover after your total knee replacement. Your Physical Therapist is often in your room the following day asking you to bend your knee, stand up, walk to the bathroom and maybe even go up and down the stairs. You might be walking with a cane or a walker at this point.  Pain is definitely to be expected but tolerable. 

Goals

Reduce swelling, increase range of motion, increase functional strength during daily activities 

BASIC Home Exercise Program (Complete 3-4 times per day, approx. 10-15min) 

– Walk 1x/hour (Make a loop on your first floor and aim to complete 2-3 times per hour)
– Heel slide
– Assisted Heel Slide 
– Quad Set with towel 
– Straight leg raises (SLR) 

Progressive Home Exercise Program (Complete 10 reps 1x/day near countertop for safety)

Complete these exercise with assistance from a family member for safety reasons

– Standing Hip ABD 
– Standing Hip EXT 
– Standing Heel Raises 
– Standing Toe Raises 
– Standing Marching 
– Standing Knee Flexion 
– Stairs 1x/day 
– Sit to stand 
– Seated Heel Slides 
– Seated Knee Extension 
– Seated Marching 

A few secrets that no one ever tells you (Total Knee Replacement)

Wear a compression sleeve or ace wrap around your knee for a few weeks.  Managing your swelling is a big part of helping you bend your knee and straighten your knee.  Swelling can also contribute to pain, possibly causing fear of bending your knee, quadricep inhibition and stagnation in progress. Start below your knee at mid calf level and apply moderate compression at the calf and slowly reduce the amount of tension as you move up towards the hip.  Try to avoid bumps in the ace wrap.

Effleurage. Seems silly, but the more you manage you touch your knee the less sensitive and painful it becomes.  You want to perform a gentle massage to your surgical knee that helps with lymphatic drainage and mobilizing the swelling surrounding your knee.  Starting from below your knee and moving up towards your hip, you will assist your body in flushing the swelling and mobilizing surrounding tissue. Check out our video here.

Follow the BUM Principle.  Be Up and Moving- I promise you want to move once an hour.  Movement , while painful, will also help manage the swelling which in turn improves range of motion and overall mobility and independence. 

Don’t do too much. While we want you up and moving, you also want to give yourself a break and elevate and ice your knee (above your heart) for 20 min a few times a day.  This manages swelling and pain and again just keeps you moving towards your goals. 

Pain Meds. DEFINITELY stay on top of your pain medications.  Set an alarm and take those pain meds! In order to make the gains you want, you have to control your pain. 

Listen to your body. Be aware of how your knee feels. Pain is to be expected.  But if you follow this program and stay active (but not TOO active), bending and straightening your knee will be painful BUT TOLERABLE. 

Last but not least, if you haven’t already, you will want to schedule your Outpatient Physical Therapy Evaluation for approx. 1-2 weeks after your surgery.  Your surgeon will likely tell you when to start outpatient physical therapy, but the sooner the better.  Choosing a Doctor of Physical Therapy with experience in treating patients with Total Knee Replacements is very important. You want a therapist who is going to push you to meet your goals, but empathetic and approachable when things might not go according to plan. 

You are probably going to receive In-home therapy for a week or two, which focuses on safety and independent mobility within your house, where outpatient therapy focuses on progressing your Range of Motion, normalizing your gait mechanics, improving your strength to go up and down stairs, and return to other activities of daily living.  Goals of outpatient therapy are to normalize knee range of motion, reduce pain, improve strength and ability to complete health and wellness activities as you did prior to surgery. 


Check out our Total Knee Replacement Part 3 blog that will help you as you progress into the next phase of rehab.

Download our Knee Range of Motion Tracker, FAQ Page and Return to Sport Timeline

Disclaimer: This is not medical advice. Always reach out to your medical provider with questions and if you are worried at all about an infection, go to Immediate Care. 


Read more article: Headaches


Book an Appointment Today