Are you or someone you know experiencing pain at the front or side of the knee, especially during running or exercise? Knee pain is a common issue that affects many people, making everyday activities like squatting, climbing stairs, or even sitting for long periods uncomfortable. Understanding the underlying causes and how to treat them effectively is key to recovery.
What Causes Knee Pain?
Knee pain can stem from structural and biomechanical issues, often involving the patella (kneecap) and surrounding muscles. Many individuals experience pressure or pain beneath the kneecap, which worsens with movements such as:
? Walking downstairs
? Squatting or lunging
? Sitting for extended periods
One of the primary factors contributing to knee pain is muscle imbalance. Tight muscles around the outer thigh and knee can cause excessive tension on the kneecap, leading to discomfort. At the same time, weakness in the quadriceps, particularly the inner range quadriceps, can reduce the knee’s ability to stabilize properly. This muscle functions similarly to the abdominals for the lower back, providing crucial support to the knee joint.
The Role of the Hips and Core in Knee Health
Knee pain isn’t always just about the knee itself. Weak or tight glute (buttock) and trunk muscles can also contribute to knee instability. Without adequate strength in these areas, the knee compensates, leading to discomfort and potential injury over time.
One of the best ways to improve knee function and reduce pain is by strengthening the surrounding muscles with targeted exercises. Modified Pilates is particularly effective in improving core and lower limb strength, enhancing movement control, and promoting better knee alignment.
How to Start Your Knee Pain Rehabilitation
A simple and effective way to begin strengthening your knee is by incorporating stationary cycling into your routine. Cycling helps to:
? Strengthen the glutes and quadriceps
? Improve joint mobility without excessive impact
? Promote gradual muscle engagement to reduce pain
Start with low resistance and gradually increase intensity over time. Aim to cycle daily as part of your knee rehabilitation routine.
Get Professional Help for Lasting Relief
If knee pain is limiting your daily activities, it’s important to seek expert guidance. A physiotherapist can assess your knee mechanics, provide hands-on treatment, and create a personalized rehab plan to restore strength and function.
At Bodyreform Physio, we specialize in treating knee injuries with a combination of manual therapy, exercise rehabilitation, and education to help you move pain-free.
? Call us today at 09 361 6415 to book an appointment and take the first step toward stronger, healthier knees!