Fixing Knee Pain + Stiffness
In this post you’ll learn how to fix knee stiffness.
Knee pain is made worse with the more time you spend at your desk, sounds like a nightmare! But we’ve got some tips to help you get some relief.
What this pain looks like/ location/feels like:
Stiffness in the front of your knee, specifically in the meaty part of your knee, which increases the longer you’re at your desk. Some patients describe it as the knee feel “full” or “heavy”. It usually starts in the front of your knee and distributes itself across a wider region and can radiate into your calves and shins.
At home and in office treatments includes:
At home or in your office you’ll need to focus on ways to get your knee moving more. One way is to try and increase the amount you walk in a day. Some stretches you can try are extending your leg with the back of your heel being the only point of contact with the ground. Then try and drive the back of your knee into the ground.
Quad stretch where you pull you ankle into your butt.
At home, lay on your back and put a knee behind your knee. Pull your ankle into yourself.
Treatment in office looks like:
Soft tissue massage to the muscles that surround the knee.
Mobilization of the knee.
Assessment of the knee and ankle and hip joint to see if the root of the pain is above or below the knee leading to pain to be felt in the knee.
Additional exercises to strengthen your knee.
When to book in:
When you’ve tried the above at home exercises at home and knee still hasn’t improved or if the pain is stopping you from carrying out your activities of daily living ie. walking up or downstairs.
Get in touch if you feel like this sort of treatment would be beneficial in your office.