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How To Fix Knee Problems

Can Knee Cartilage Repair Without Surgery

How To Instantly Fix Knee Pain When Going Up And Down Stairs

Can knee cartilage repair without surgery? Cartilage is essential for the free and painless movement of any joint. A common injury to the knee is to the cartilage in the joint. Cartilage often referred to as hyaline cartilage in the knee is soft and spongy and has a number of functions. Firstly, it acts as a shock absorber, absorbing pressure and stopping bone on bone contact during jumping walking and running. Secondly, it maintains the synovial fluid within the joint with the right concentrations of salts and other substances. Finally, it provides a smooth surface for joint movement to occur on. By having a smooth surface and stopping bone on bone contact the joint is able to move freely and without pain. As such, when this cartilage is damaged, pain and an inability to move the joint can occur. This can come on slowly, in the case of osteoarthritis or suddenly, as in the case of a meniscus injury from a twisting motion in sports like Football or Tennis. Either way, the cartilage is often repaired using surgery but this is associated with a number of risks and is not always ideal for older patients. So can knee cartilage repair without surgery?

As we have seen there are options for knee cartilage repair that do NOT involve risky surgery. Regenerative medicine could be the breakthrough many doctors have been waiting for as it is associated with so few risks and has so many benefits.

Signs And Symptoms Of Knee Problems

Knee pain can affect your daily life. At times, your knees may feel pain because youve only overused the joints. These are signs and symptoms of knee problems that may need your attention:

  • Mild stiffness
  • Temporary weakness
  • Inability to fully straighten

These issues might worsen or not get better by themselves through home treatment such as rest, icing and exercise. If that happens, see a doctor. If you cant put any weight on your knee or you have extreme knee swelling , go to the emergency room.

How To Bend Knees Without Pain Using A Partial Squat

Regardless how low you crouch, keep both heels down on the floor. Don’t let your heels come up when squatting. Shift your body weight back towards your heels and feel the weight shift off the knees and onto your thighs.

Keep both knees far enough back when you bend that you can see your toes.

Check if you bend by letting your knees come forward. Body weight is shifted to the knee joint. Instead, whenever you bend or lift, even to pick up a towel, keep heels down and knees back, over the ankle. Shift your weight to the heel, off the front of the foot and toes. Feel the difference in thigh and hip muscle use when you shift your weight back to the muscles and less on the knee joints. Done right, feeling of pressure or pain should disappear from your knee. Don’t let your back arch keep hip slightly tucked. Use a mirror to practice healthy knee position. Or put the front of your knees against a bench or other object to train yourself to keep them from slouching forward.

Go up and down gently, a small amount at first. Done properly, it should feel like exercise for the thighs and hips, not pain in the knees. If you do squats in a gym, don’t prop up your heels or stand on the ball of the foot . Stand flat on your whole foot, rocking weight back more to the heel.

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How To Fix Knock Knees

Many parents wonder how to fix knock knees or bow legs, but if your child has one of these conditions theres no need to worry about. Just keep things under control.

Only if the situation doesnt improve or tends to get worse with growth, it is better to see a specialist.

Knock Knees also called valgus knee, is a condition when the knees touch each other and the ankles are widely separated. On the contrary, bow legs or varus deformity is when the knees are separated from one another and the ankles are close together. Both attitudes can be considered normal only at certain stages of a childs life

When should we worry?

The direction of childrens legs varies a lot until adolescence. During gestation the position of the fetus is curled up and this explains why the knees are physiologically varus at birth. Around 18-20 months the knees often become knocked.

This process continues up to 5 years, when the knees tend to realign. Around 10-11 years, they take the final position that will persists in adulthood.

However, there may be cases in which Knock Knees and Bow Legs do not correct themselves with growth, but they may worsen, instead.

Bow Legs that worsens in the first 20 months of life could indicate an underlying disease.

Anyway also the childs weight can determine this condition: a chubby baby, who starts walking early, around 9-10 months, is often bow legged because his/her weight, burden on the knees and pushes them outwards.

What causes Knock Knees and Bow Legs?

Being Active And Managing Stress

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If youre not tired at the end of the day, it can be harder to get to sleep. If possible, make sure your routine includes:

  • Regular exercise.Water-based exercises are good options as they take the weight off your knees. Tai chi and yoga can help with strength and flexibility. Exercise can also help reduce stress.
  • Social activities. If youre no longer working, attending a day center, joining a club, or spending time with friends, family, or neighbors can help you get out and about.

If youre concerned that your stress and anxiety levels are too high or never seem to go away, speak to your doctor. They may be able to help with counseling or medication.

A suitable environment and regular sleeping habits can help improve sleep quality.

Tips include:

  • making sure the temperature is not too hot and not too cold
  • changing to a more suitable mattress, if necessary
  • using blackout blinds to keep out the light
  • leaving phones and other devices outside the room
  • shutting the door if other people are still up and about
  • using earplugs to cut out any noise
  • if possible, using the bedroom only for sleeping, not for working or watching television
  • having a regular time to wake up and go to bed
  • avoiding eating a large meal near bedtime
  • avoiding drinking too much fluid close to bedtime or you may wake up needing the bathroom

If you feel anxious about falling when you get up in the night to go to the bathroom, add nightlights in key locations to help you see your way.

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What Could Be Driving It Why Is It Present

  • Weight is too heavy
  • Lumbar spine and pelvic position
  • The hip joint position may be directing the knees inward and bodyweight forward.
  • Foot and ankle
  • Tibial external torsion or rotation
  • High arches promote varus leading to valgus
  • Structurally flat feet without orthotic support
  • Functionally flat feet lacking strength and motor control
  • Varus leading to valgus
  • Motor control, knees TOO far out
  • High foot arches
  • How Long Does It Take To Stop Knee Pain

    Dont wait. Stop causes of pain starting right now.

    If your pain comes from mal-positioning your knees, hips, ankles, and / or feet, you should feel the pain stop or lessen when you reposition to healthier ways. If youre not feeling better right away:

    • If it hurts you ARE doing it wrong. Stop and assess. Check what you are doing compared to what is presented above. None of this is exercises to do but retraining drills to learn to stop doing what hurts and learn healthy movement instead.
    • Are you over compensating? Are you pushing too hard the other way? Are you straining to hold straight which is just as painful, in many cases, as slouching into poor positioning.
    • Are you fixing one segment and leaving others still in painful positions? That does not mean that these methods do not work, just that you have not identified and fixed all needed.
    • Are you tightening or clenching muscles?
    • Are you doing bad exercises that lean on or twist the knees? Many conventional knee exercises are not healthy. Several commonly done yoga poses twist cartilage and grind knee joints. My page on Healthier Yoga tells how many posses were never meant for health, which poses hurt the back, which the knees, what to do, and more. Make sure you can understand the simple basics of healthy movement before using any exercises.

    Some Lab Research on the Topic

    Some of my work in this area is summarized in my Lower Body Revolution Class Syllabus.

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    How Ankle Problems Can Cause Knee Pain And What You Should Do About It

    The ankle is one of the most important and complicated joints in the body. With all those moving parts, however, a lot can go wrong in sometimes surprising ways. If you have knee pain without having injured your knee, its possible that its an effect of an ankle problem.

    How can the ankle cause knee pain?

    Calgary has many foot clinic options so you can find the doctor thats right for your needs. Dr. Ian Russell of Dalhousie Station Foot Clinic is a foot specialist dedicated to helping the community of Calgary. As a podiatrist who is also accredited to perform surgeries, Dr. Russell has a depth of knowledge about your foot health. If you have problems with foot pain, bunions, ingrown toenails, or fungus, contact us today to learn more about how we can help.


    Suite 287-5005 Dalhousie Dr NW,Calgary, AB T3A 5R8

    Staying Motivated If You Have An Injury

    4 Tips To Fix Knee Pain!

    Being injured can be very frustrating. If you’re new to running, you might be tempted to give up at the first sign of injury.

    Andy says that having a specific goal, such as a 5km race or charity run, will help you stay motivated through injury.

    “If you have something to work towards, you’ll be much more likely to get back into running once you’ve recovered.”

    Running with a partner is also a great way to stay motivated. If they carry on running while you’re injured, you’ll want to get back out there once you’re better as you will not want to let them down.

    Page last reviewed: 20 June 2018 Next review due: 20 June 2021

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    How Does Poor Posture Cause Knee Valgus

    In order to understand how poor posture contributes to knee valgus, its important to consider how the muscles of the hips and legs work together to ensure proper alignment of the knee.

    The knee joint is supported by a network of muscles that not only allow for a full range of motion, but also stabilize the knee.

    These muscles include the hip abductors, the external rotators, the quadriceps, and the hamstrings.

    When the knee is properly aligned, your weight is distributed evenly along a load-bearing axis that runs down through the hip, knee, and ankle.

    When the muscles that stabilize the knee become weak, whether due to trauma or overuse, a misalignment of the knee can occur.

    In the case of knee valgus, weak hip external rotates, hip abductors, and pelvic muscles cause the femur to rotate inward, resulting in a knock-kneed appearance.

    It is important to keep in mind that some degree of varus or valgus is normal and wont produce any noticeable symptoms or loss of movement.

    The Truth About Patellar Tracking Disorder

    Okay so weve just covered the conventional wisdom about patellar tracking disorder the general patellofemoral pain thats caused by your kneecap shifting to one side.

    But, the thing is

    Its a bunch of BS!

    The TRUTH is theres no ideal alignment for the kneecap. And theres plenty of research to back this up.

    Take for example a 2006 study where researchers from Queens University here in my home province of Ontario used MRIs to examine the kinematics of participants knees in 3D .

    They studied 60 people in 3 different groups:

  • 20 subjects with patellofemoral pain syndrome and diagnosed tracking issues
  • 20 subjects with PFPS without evidence of tracking issues
  • 20 subjects without any knee pain at all
  • They looked the subjects knees during 5 separate angles of flexion.

    And what did they find?

    A big huge pile of NADA.

    They found no differences in patellar motion patterns between the groups, and instead found a lot of variety in the way the patellas moved.

    At one of the 5 knee flexion positions, they did find that those with PFPS had patellas that were placed an average of 2.25 millimeters more laterally than those without knee pain.

    But again, this was only at one specific position in a range of those tested, and the researchers concluded that you could not separate the PFPS patients from the non-patients by looking at the patellar movements they observed.

    Another study, published in 2001, again used MRI, but this time to examine 40 knees with no painful symptoms .

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    Why Common Knee Exercises Don’t Help Knee Pain

    Strengthening alone doesn’t fix knee pain that comes from poor mechanics. Plenty of muscular people have pain. They may do knee exercises, but strengthening is not what changes bad knee positioning during all the things you need to do in real life.

    The best exercise is functional – how you bend and move all day in real life, not doing sets and reps of artificial knee exercises then going back to the other 24 hours a day of injurious movement habits. Bend properly for all the many dozens of times you bend for things every day. Use good bending described in #3 above. You will strengthen at the same time that you prevent ongoing injury and get free, built-in, real life exercise all day.

    Letting the joints of your knees, hip, or ankles sag and tilt under your weight instead of using supporting muscles to stand and move in healthy position, loses the benefit of rehab exercise, and wears on the joints. Keep knees in healthy positioning during walking, standing, lifting, and bending, as described in this article. You’ll get built-in exercise and free knee rehab without going to a gym or PT.

    What Is Wear And Tear Arthritis

    How to Fix Knee Pain

    How can you tell if you have osteoarthritis?

    If you have pain inside your knee, under your kneecap,especially when kneeling, squatting or going up and down steps, its usuallywear-and-tear arthritis, says Dr. Nickodem.

    Cartilage, the cushioning betweenbones, deteriorates throughout life. It can erode more quickly in some peopledue to injury or genetics. As cartilage thins, your bones begin to rubtogether, causing pain, swelling and stiffness.

    Sometimes the level of pain does notalways correlate to the severity of the condition.

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    Develop Proper Strength Control And Mobility

    Work on strengthening your entire lower body from feet to hips, and even low back .

    As youre strengthening, work on your control in these movements are you able to move slowly and under control throughout the entire range of motion, without using momentum or compensatory movements?

    And, you definitely need to devote time to improving mobility.

    I get it, everyone is busy, and you want to focus on getting strong, maybe working on that six pack or building those pecs when youve got time to work out.

    But the truth is, mobility is key to taking your body to new places and reaching those goals.

    Mobility is kind of like motor oil for your body.

    Sure, you can keep driving your car for a while, even if you neglect to change the oil for way too long.

    But eventually, it will catch up with you and the engine will grind to a halt

    Dont let this happen to your body.

    Improving mobility will not only help heal any pain youre currently dealing with it will help prevent future injuries and setbacks. Meaning you will probably end up with more time in the gym in the long run if you devote some time to mobility now. This is a sound investment strategy if Ive ever heard one.

    What You Need To Know

    • The most common causes of knee pain are related to aging, injury or repeated stress on the knee.
    • Common knee problems include sprained or strained ligaments, cartilage tears, tendonitis and arthritis.
    • Diagnosing a knee injury or problem includes a medical examination and usually the use of a diagnostic procedure such as an x-ray, MRI, CT scan or arthroscopy.
    • Both non-operative and surgical treatment options are available to treat knee pain and problems depending on the type and severity of the condition.

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    D Strengthen The Popliteus

    This muscle is responsible for correcting the turning out of the lower leg bone.


    • Sit down with your hip/knees bent at 90 degrees.
    • Hold your knee straight with your hands.
    • Turn your lower leg inwards
  • Make sure your foot does not lift off the ground.
  • Repeat 30 times.
  • Repeat on other side.
  • What Are Some Common Knee Problems

    How to Fix Patellar Tendonitis (No More KNEE PAIN!)

    Many knee problems are a result of the aging process and continual wear and stress on the knee joint . Other knee problems are a result of an injury or a sudden movement that strains the knee. Common knee problems include the following:

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