Let’s play word association. I’ll show an image and tell me the first thing that comes to mind.
Banana Stand
The Crows Have Eyes
One doesn’t have to fall, trip, or have a run-in with Tonya Harding’s ex-husband’s hired assailant in the hallway of a Detroit ice arena to develop knee pain. As a chiropractor for knee pain, I see knee pain almost as much as back pain. Knee pain is a common issue because it’s a complex joint, the largest in our body. It’s a labyrinth of bones, cartilage, and ligaments that must withstand pressure, weight, shock, and this:
Knee pain is when one or both knees hurt. It’s not rocket science. But for those that need it spelled out, knee pain can manifest itself as:
- Swelling
- Discomfort that gets worse when walking, squatting, or exercising
- Inability to bear weight
- Stiffness, having a hard time straightening and bending the knee
- Weakness in the affected leg
- Redness and warmth around the kneecap
- Instability
- General reduced range of motion of the legs
- Feeling like the knee “gives out” when trying to move
- Unusual popping or crunching sounds when moving the knee
It’s not.
Knee pain can be an acute, spur-of-the-moment issue or a chronic injury that won’t seem to get any better. Knee pain can be caused by:
- Overuse
- Biomechanical problems
- Arthritis
- Osteoporosis
- Repetitive Movements
- Certain types of exercises
- Bone or cartilage issues
- Gout
- Infections that cause fluid retention
- Injury
…and turning 30. Turning 30 is famously an emotional and physical injury. It is one of the prime risk factors for developing knee pain along with:
- Contact or risky sports that can lead to collision, impact, or falling like skiing, football, basketball, soccer, lacrosse, or rugby
- Distance or endurance running or cycling
- Being a female athlete
- Twisting motions while the knee is bearing weight
- Bad training technique and posture
- A previous pelvic, hip, or foot injury
- An autoimmune disorder
- Being sedentary
- Being overweight or obese
…and being this guy:
How many times can someone propose on national television before their knees give out? Many thanks to Nick Viall who has put a lot of work into answering that question.
When Nick inevitably comes to me to help him with his chronic knee pain these are the 5 Natural Treatments for Knee Pain Relief and Prevention that I will send him home with.
Exercise and Adequate Rest
The muscles in the legs are crucial for stabilizing the knee joint and protecting it from injury. Weak muscles or muscle stiffness put us in jeopardy for a knee injury. Always remember to warm up. Just like we don’t like to get out of bed and go straight to work, our muscles don’t like to open their eyes and immediately try to lift a box of old Christmas decorations into the crawl space above the garage.
These low impact exercises are best for people with chronic knee pain or conditions that affect the joints:
- Swimming
- Water aerobics
- Brisk walking
- Elliptical Training
- Cycling
- Yoga
Avoid these activities if being able to walk at the age of 55 is a priority:
- Running
- Jumping
- Skiing
- Intense biking
Do this:
Not this:
Do this:
Not this:
Proper Footwear
The health of our knees begins at the bottom, with our feet. Our shoes matter because they provide a stable base for our knees to do their job. Crocs don’t just aggravate our eyes, they can also aggravate back, hip, and knee pain. The Sarah Jessica Parker collection may look fun and flirty but talk to me in 10 years while trying to flirt from a motorized scooter. Boat shoes and flip-flops should be reserved for country clubs and liquor stores in Florida, not for long walks or helping move a child into their dorm.
Flip flops huh, must be the least favorite child.
We should take the time to find shoes that are right for the unique needs of our bodies. Whether they’re for running, exercising, or the neighbor’s Bar Mitzvah, proper foot support sends a warm hug of love and support up the tibia and wraps its arms around the meniscus.
Foam Rolling
Foam rolling is one of those things that I see people do at the gym and think “wow they must be really intense athletes”. I imagine they’ve just finished doing this:
Foam rolling is great for breaking up adhesions on the muscles that support the knee and contribute to knee pain. Our knees rely on our muscles for support and stabilization so making sure that they are in the best shape possible is important. When rolling, find a spot that particularly hurts and take a few moments to sit there and let the tension start to ease. It may feel uncomfortable at first, but “no pain no gain”. The pain should gradually go away as the area loosens up.
Foam Roller Sweet Spots:
- Quads
- IT Band
- Hamstrings
- Adductors
It sorta feels like:
An Anti-Inflammatory Diet
Eating a nutrient-dense diet rather than Frito-dense is good for every joint in the body, not just the knees. Nutrient-dense diets help us to maintain a healthy weight (which will decrease the strain and stress placed on our joints), reduce inflammation, improve recovery time, and lower the likelihood of developing arthritis or osteoporosis.
New Shopping List:
- Fruits and vegetables – leafy greens, carrots, peppers, berries, onions, broccoli, garlic, asparagus, and cabbage
- Omega-3 fatty acids – wild-caught fish
- Grass-fed meat
- Pasture-raised poultry
- Healthy fats – coconut oil, olive oil, ghee, grass-fed butter, avocado, nuts, and seeds
- Bone broth
- Antioxidant-packed herbs and spices
- Turmeric
- Collagen protein
Avoid:
- Excess sugar
- Hydrogenated oils – soybean oil cottonseed oil, even canola oil
- Processed or refined grains
- Flour products
- Synthetic additives
- Processed meats
- Fast food
Chiropractic Care For Knee Pain Relief
This is a no-brainer. Why not go to someone who is a joint and nervous system expert to deal with the largest joint in the body?
Chiropractic care is the best medicine for knee pain. 1 in 3 people experience knee pain in their lives and in 2017 alone there were 966,000 knee replacement surgeries. That number is way too high, especially when there are natural treatments available that are less risky and just as effective at reducing knee pain and improving function.
A good chiropractor will work to get to the root cause of the issue whether it’s weakness, loss of flexibility, muscle compensation, or another limitation, and create a custom care plan based on what they find. That’s where the best results exist. We offer chiropractic adjustments to ensure the joint is moving properly and free of nerve interference. We also provide specific strengthening exercises to fortify the stabilizing muscles and prevent future injury and recommend lifestyle changes that keep our patients healthier and happier. Other treatments such as exercise to improve posture, massage, and knee traction (decompression) can get to the heart of the issue and have a lasting effect on the function of the knee.
Call us or schedule a visit with one of our amazing doctors. There is no reason to wince with each step or pass up an opportunity because of knee pain. Knee pain relief, a pain-free life, and a robust social calendar are possible and we won’t stop until every person in our community has the opportunity to experience it.
