There’s nothing like a little knee pain to make you feel old and out of shape. Ironically, it is normally when you are trying to get in shape that you discover these little annoyances.
When I started jogging a few years ago, it was a shock to my system. I quickly discovered my body much preferred a brisk walk over running. I had never felt that out of shape before. Although I was lifting weights and occasionally doing the stepper or elliptical, my body wasn’t used to jogging and it let me know it quick! My hip ached, my knees throbbed, and my muscles were incredibly sore.
Even though most of my body adapted to the new routine eventually, my knees took a little longer to improve. Believe it or not, it was a simple fix – all I needed to do was stretch.
I am sure this may sound odd to some people. I mean, what in the world could stretching a muscle do for a joint? Well, plenty! You see, my leg muscles were really tight, especially my quadriceps (thigh muscles). Since these tight muscles attach to the patella (the knee cap), tight muscles were most likely the cause of my discomfort.
If you gently stretch the leg muscles, you relieve the tension on the kneecap, allowing for proper knee tracking. The only drawback is you have to be patient and consistent with your stretching routine. You can’t expect your muscles to loosen up after just a few stretches. With increased activity comes increase tightness, so it’s something you have to do often.
I had to stretch several times a day. I would even stop and stretch in the middle of my run to help get me through my routine. Eventually, my knee pain completely went away. My two miles of limping turned into a four and half mile pain-free jog thanks to a few simple stretches.
While there are many reasons for knee pain, tight leg muscles are often the culprit, especially if you just started noticing it after increasing activity. Unfortunately, many people quit an exercise program due these new aches and pains, thinking their body just can’t handle it. My knee pain could have easily, and literally, stopped me in my tracks. Instead, I didn’t give up and I’ve been running pain free for 9 years.
When it comes to knee pain, the solution maybe easier than you think.
(photo from www.mediahelp.org)
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ปวดหลัง
August 25, 2014 at 10:56 pm (UTC -4) Link to this comment
Go to different stores and try as many mattresses as you need
to until you find the right one. This will help in reducing the pain as fast as possible.
Trigger points can enhance and affect other medical disorders and related
problem in a human body for physicians and doctors.
หมอนรองกระดูกทับเส้นประสาท
May 22, 2014 at 10:35 pm (UTC -4) Link to this comment
When typing at a computer, think about how you are sitting.
The problem is that the coccyx also has the greatest risk of injury among all elements within the skeletal structure.
I have written this article to explain why they say to do this and I why I don’t agree and why I believe there is a better option.
Tom Talley
June 10, 2013 at 6:19 pm (UTC -4) Link to this comment
Thanks Bonnie, I had not even thought of that. I’m sure that is what is causing my knee pain lately as I have not been stretching at all and have increased my activity. Softball and golf even hurt my knees yesterday. I am certain my quads are tight. I have concentrated on stretching just my hamstrings but not my quads. Duh.
Pat
June 9, 2013 at 5:47 pm (UTC -4) Link to this comment
Sharing this info with my 82-year old mother who just finished physical therapy for her knee and what you’re saying about tight leg muscles is right. Many of the exercises they had her do were for loosening up her leg muscles and I think she got to see how everything is interconnected.
Keith MacDonald
June 8, 2013 at 7:44 am (UTC -4) Link to this comment
I ran for most of my life – right up until my 50th, then I got a book contract and spent 2 years sitting and writing. When I wanted to get out and run again, it was painful and futile. Now, even walking hurts after 1/2 mile!
(I could jog/run 5 miles @ 50! 10 minute miles…).
A CT Scan shows bone spurs. I’m so upset. Running was a HUGE joy in life. Is there a way back? I’m 57 now, but I see guys my age and older jogging every day!
Thanks, Bonnie! You’re awesome!
Keith
Bonnie Pfiester
June 8, 2013 at 9:20 am (UTC -4) Link to this comment
I’d invest the time and money in going to a podiatrist and seeing about getting that fixed. bone spurs are definitely a challenge, but if you are aggressive with treatment (and pursuing answers) I believe almost anything can be done!!
de Finish Line
February 28, 2013 at 9:50 pm (UTC -4) Link to this comment
Reblogged this on De Finish Line and commented:
Just exercising blindly can lead you to a lot of trouble. See why stretching is so vital?
saaj444
December 30, 2012 at 2:42 pm (UTC -4) Link to this comment
Great post. So many people talk about ‘strenghthening’ the quadricep when invariably it is the opposite that is needed. Also, the hamstring muscle behind the knee tends to be extremely short so the knee is under constant tension. The amazing Brent Brookbush has shown the world a stretch that is working like magic.
https://www.youtube.com/watch?v=PMiJ_7D15mA
Not trying to gatecrash your post honey as I find it very inspiring. Keep up the good work.
Saaj
Dennis Mastrolia
August 9, 2012 at 9:49 am (UTC -4) Link to this comment
Hi Bonnie-Stretch how? Please include some suggestions. Hamstrings-quads-tendons-ligaments? What do you recommend? I cannot at this point bend my leg at the knee all the way “back”-as in a leg curl. Would you or Steve have any help in this quandry? My cardio is suffering !!! (: Thanks Dennis Mastrolia Boston,MA. – Vero Beach,FL.- Madison,N.H.–
Bonnie Pfiester
August 10, 2012 at 3:54 pm (UTC -4) Link to this comment
It depends on what is causing you not to be able to get that full range of motion – but I’d definitely do a quadriceps stretch: http://www.ch4.searsfitclub.com/exercises/quadriceps-stretch
Loraine
January 28, 2012 at 8:51 am (UTC -4) Link to this comment
I find this to be true about stretching
Bonnie Pfiester
January 29, 2012 at 6:20 pm (UTC -4) Link to this comment
absolutely! Stretching heals SO many things!!
ROCIO
May 23, 2012 at 4:51 pm (UTC -4) Link to this comment
i have same problem with my knee now i am going to do stretch thanks for the great tip Bonnie
Emma
January 25, 2012 at 11:24 am (UTC -4) Link to this comment
Sounds good! I’ll try it right away! Thanks. I really didn’t wanted to pause the Boot Camp workout. It’s good to know that I can just continue
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