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Knee Pain Causes & Quick Relief Exercises

February 3, 2022

If you’re out there struggling with knee pain and you’re looking for a natural solution and you want to avoid injections medications and surgery this series of three videos is going to help you.

Watch Video #1:

YouTube: https://youtu.be/wScT7-LqiIQ

The knee is a joint where two bones come together to create a space. The femur comes down from the hip and the tibia comes up from the foot and ankle. That space where they meet is designed for movement.

The femur and tibia have to move together. They are interconnected, so what the lower leg bone does the upper leg bone has to do. The foot and ankle make the knee move from below, just as the hip joint does from above.

All of the joints in the body like to do certain movements, and they don’t like to do other movements. In the case of the knee, it’s very comfortable bending and extending about 140 degrees. It can also move side to side about 15 to 20 degrees, depending on the type of person. The third thing the knee can do is rotate in and out, but it can only do so five degrees. That’s a red flag. If the knee can only rotate five degrees, we know that it doesn’t like to do that very much.

If someone is struggling with knee pain, it’s important to assess how well the foot and ankle are moving and how well the hip is moving, because the knee is stuck in the middle with nowhere to go but where it is being told to go.

The body is designed to heal itself naturally, but you have to create the right environment. The right environment includes sleep, nutrition and the right kind of physical environment throughout the body.

The two most common culprits accused of causing knee pain are osteoarthritis and meniscus tears. But studies indicate that a lot of people with osteoarthritis and meniscus tears do not have pain.

As physical therapists, we know that the common causes of knee pain are actually from the hip and the foot/ankle. When these areas are moving properly, knee pain is eliminated.

In the next few weeks, we’ll be showing you some simple exercises that will get your hips and foot/ankle moving in the proper ways to eliminate your knee pain. In the meantime, try the quick relief exercises in the video, or if you’d like to come in to talk with one of our Doctors of Physical Therapy, call us at 231-944-6541.


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