{"id":1556,"date":"2018-12-26T03:19:32","date_gmt":"2018-12-26T03:19:32","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=1556"},"modified":"2021-07-15T14:55:46","modified_gmt":"2021-07-15T14:55:46","slug":"12-surprising-things-that-can-cause-knee-pain","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/12-surprising-things-that-can-cause-knee-pain\/","title":{"rendered":"12 Surprising Things That Can Cause Knee Pain"},"content":{"rendered":"

\"\"Our knees are a highly complex network of small bones and even smaller tendons and ligaments. It’s though this complicated and delicate area that we generate most of our forward momentum and on which we place most of our body weight, and as such, it’s no surprise that they often have problems and complications \u2013 particularly for athletes who will perhaps put their knees through their paces even more than the average Joe.<\/p>\n

This can then be quite a problem as our damaged knees make it more difficult for us to run and to walk, and can even make sitting down painful. In such a situation it’s of course important to look at ways that we can improve the condition of our knee joints, and fortunately, there are several ways to do this.<\/p>\n

First of all, though, you need to identify precisely what it is that might be causing your knee pain to begin with. With the knee being such a complicated structure, this is something that requires a little detective work on your part.<\/p>\n

In this post, we will look at 12 surprising causes of knee pain and how you can address them.<\/p>\n

1. Hairline Fracture<\/h3>\n

One of the most surprising things to learn if you are suffering from knee pain is that the problem is actually caused by a fracture<\/a>: a broken bone.<\/p>\n

This comes as such a surprise because we tend to associate broken bones with significant injury and time out. The assumption is that we couldn\u2019t possibly have a broken bone and not be aware of it.
\nActually though, this is precisely what happens. The hairline fracture is a very thin break that is imperceptible to many but which is enough to cause slight pain when moving. It is often the result of general wear and tear\/strain caused by everyday life.<\/p>\n

\"\"2. Office Jobs<\/h3>\n

You might think that the kind of work most likely to lead to a knee injury<\/a> would be something physical that involved spending a lot of time on your feet. In fact, though, the opposite can sometimes be true!<\/p>\n

Jobs that involve sitting for long periods of time can actually place the most strain on the joints because they cause uneven development of the muscles. The leg extensors (used to kick the leg forward) may become elongated and weaker, and the hamstrings and glutes can become tighter and shorter. This uneven development can then end up pulling on the knee joint and causing discomfort.<\/p>\n

\"\"3. Muscle Injury<\/h3>\n

A simple muscle injury such as a tear, sprain, or pull can be enough to cause significant knee pain. The best solution is to consult with a physiotherapist<\/a>.<\/p>\n

Usually what your physiotherapist will then do is to recommend a course of exercises and stretches to help ease the discomfort and get your knee back to full working health. This will depend on the nature of the damage, for instance, if you have damaged your vastus medialis obliquus (VMO \u2013 one of the muscle bellies in the quadriceps) then they will recommend some exercises designed to strengthen these which will include exercises like light leg extensions and squats.<\/p>\n

They might also recommend in the build-up to this some exercises such as the static inner quadriceps contraction which requires you to place a rolled-up towel under your knee while lying down flat on a bed or on the floor and then to try pushing down with the inside of your knee as hard as you can for reps of five seconds. Repeat several times.<\/p>\n

\"\"4. Torn Cartilage<\/h3>\n

On the other hand, discomfort might be being caused by a meniscus tear<\/a> \u2013 or ‘torn cartilage’ as it is generally known. This requires quite ‘opposite’ exercises in order to repair, for instance, passive knee extensions where you will lie down flat again but this time place the towel under the heal and let gravity gradually straighten your knee for you.<\/p>\n

Once again, this is best done with the guidance of a professional who can help you to address the issue.<\/p>\n

\"\"5. Pronation<\/h3>\n

Pronation of the foot can also often lead to imbalances and pain in the knees and other joints<\/a>. This happens because the line of gravity from the hip through to the foot is no longer straight. Instead of being able to push through the foot and bend the leg like a spring, the pressure will now be dislodging the patella for some serious discomfort.<\/p>\n

The best solution is to again speak with a professional, who should be able to recommend orthotics (shoes or inserts) to correct the problem.<\/p>\n

\"\"6. Weakness<\/h3>\n

In some cases, a patient may find that their knee pain persists even after they have addressed the problem. This can be due to lingering weakness<\/a> in the muscles and imbalances.<\/p>\n

If you have mostly recovered from your knee pain, or if you want to look at ways to prevent future injury, then general strengthening of the knee joint is recommended. You can do this with an exercise designed to strengthen the supporting muscles around the knee cap which can help to keep it in line, as well as with stretches that are designed in order to help make the ligaments and other connective tissue in the area more flexible and limber and thereby prevent tears and rips from occurring when you move your leg suddenly.<\/p>\n

Use unsupported compound weight training to develop the muscles around the knee and make sure to train in a balanced way so that you aren’t pulling unevenly on the joint, and at the same time consider joining a class where you will be taught some basic light stretches such as Pilates or yoga.<\/p>\n

\"\"7. Omega 6<\/h3>\n

Omega 6 is an essential fatty acid found in our diets which is important for general health and wellbeing. However, when we get too much of it and not enough omega 3<\/a> fatty acid, this can actually cause inflammation. Because omega 3 comes from fish predominantly, many of us do not get enough of this key nutrient.<\/p>\n

Likewise, because omega 6 is commonly used as a preservative in our food, we tend to get too much. The solution of course: eat more omega 3.<\/p>\n

\"\"8. Deficiency<\/h3>\n

When looking at the cause of knee pain, it can sometimes be a good idea to look even deeper: what caused the problem that led to knee pain?<\/p>\n

In the case of something like a hairline fracture, it may be that your bones are not strong enough and that in turn can be the result of a deficiency of key vitamins and minerals. Vitamin D, magnesium<\/a>, calcium, and more all contribute to bone strength.<\/p>\n

\"\"9. Back Problems<\/h3>\n

Ask any chiropractor<\/a> and they will tell you that pain felt in the joints is very often not caused by problems in that part of the body. Rather, knee pain can actually be caused by problems in the back or even the abs.<\/p>\n

This is due to something called compensation: when one part of the body is overly tight or has a loss of flexibility, it can end up negatively affecting other parts. Problems with the lower back and hips can often radiate into the knee and vice versa.<\/p>\n

\"\"10. Gait<\/h3>\n

We\u2019ve discussed pronation, but sometimes knee pain is simply caused by unusual gaits<\/a>. That means you might be walking while leaning forward, or with your toes splayed. This can be the result of many things but is often simply a habit formed over time. Correcting this habit can often be enough to immediately solve the problem and restore normal function\/remove the pain.<\/p>\n

\"\"11. Shoes<\/h3>\n

Whenever you suffer from a chronic<\/a> complaint, the hope is always that it will be easy to fix. That there is some kind of \u2018quick solution\u2019 out there that can immediately fix the problem. Occasionally that is the case: and certainly when the problem is due to your shoes.<\/p>\n

Try switching shoes: especially if they are very old, if you run, or if you stand on your feet for long hours at work. It might just be the quick fix you\u2019re looking for!<\/p>\n

\"\"12. Repetitive Strain Injury<\/h3>\n

Repetitive strain<\/a> can impact any part of the body due to any kind of repetitive movement. This is a particularly large problem for runners and other athletes that will repeatedly feel the impact on their knee joints.<\/p>\n

If you are a runner suffering from knee pain, then it is important to rest and take time out but also not to allow the muscles to atrophy. Switching to a no-impact form of exercises such as a recumbent bike or swimming is the best way to recover. From there, try switching to running on grass, sand, or another softer surface.<\/p>\n\r\n

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