Does your knee hurt? Does it hurt with walking? Does it hurt with running? Does it hurt just trying to stand up? We might be able to help.
If you went to the doctor you may have heard about Patello Femoral Syndrome (PFS), or tightness of the Ilio-Tibial Band (ITB) or maybe they said you had a large Q angle, or maybe they kept it simple and just said you had a weak quadriceps muscle. Perhaps, if you are a runner, they said you have ‘Runner’s Knee’, or if you are a golfer, they said you have ‘Golfer’s Knee’.
Let me try to make this simple. General knee pain, without a specific injury, is usually the result of poor ‘tracking’ of the knee cap (patella). The knee cap needs to easily and smoothly slide up and down in the patellar groove. When it does, the knee cap is “feeling groovy.” (Ugh, sorry that was a terrible joke.) Seriously, this up and down sliding of the kneecap is called patellar ‘tracking’.
A knee that is too weak or too tight results in poor tracking of the knee cap. Poor tracking leads to painful knees. It is really that simple. Good tracking of the knee cap = happy, healthy knee. Poor tracking of the knee cap = unhappy, painful knee.
Fixing the knee may be very simple. You can improve the tracking of your knee cap by doing the knee extension exercise shown in our video here.
If you do our knee kicking exercise, but your knee still is having pain, you may need to stretch your knee. There are several ways to stretch a knee. Here is one simple stretch of the ITB that I found at Rice University / Sports Med Web.
Remember, for an exercise to work, you have to do it every day. You will usually begin to see results (have less pain) in about a week after starting your exercise program. Good Luck.
I hope you have enjoyed our post on Knee Exercise. Please send me any questions or comments you may have so we can be sure that we are helping you succeed. Thank-you.