Tips for knee Pain


 

 

Tips to help with Knee Pain

 

Your knees play a vital role in how you move daily, how you exercise & how you play sport. We need to release areas of tension & commence strengthening exercises to support your knee joint.

 

  1. Ice therapy to help reduce inflammation, 10 minutes x 2-3 times daily. Compression bandage or knee brace to help support your knee while your injury heals & muscles get strong.

 

  1. Release muscle tension in your quads, hamstrings & glutes. Try foam rolling, stretching and massage ball. Alternatively Dry Needling, Radial Shockwave Therapy, or a Sports Massage with a Chartered Physiotherapist.

 

 

  1. Exercises to help strengthening the key stabilising muscles in your knee, such as your quads & hamstrings. Also strengthen your glute muscles that support your hip. If you have a weak hip, you are more likely to have a knee pain. Practice core stability exercises as this is our centre of gravity & essential for all movements.

 

  1. Pace your activities & gradually progress your strengthening exercises. You need to be pain free walking before you attempt jogging.

 

 

  1. Ensure you wear supportive footwear to help take the pressure off your joints. Wear your insoles to help correct biomechanical foot issues.

 

W: www.louiseorourkephysiotherapy.ie        

E: info@louiseorourkephysiotherapy.ie

T: 012573722 or 0879376858

 


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