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If the cartilage is worn out, can it be repaired? Knee pain? Doctors usually recommend taking glucosamine, injecting hyaluronic acid, exercising, or even replacing the joint as remedies.
Physiotherapists commonly see knee problems, which are generally divided into repetitive strain and soft tissue injuries. For non-athletes, the former accounts for a higher proportion, often due to excessive loading and incorrect posture.
When the pressure on the joints, muscles, and fascia exceeds a certain threshold, pain will occur, and some inflammation is the result of accumulated pressure. The iliotibial band, patellar tendon, and pes anserinus tendon are some common tissues that are easily irritated.
In relatively early cases, the cartilage may not have been damaged yet, and the methods to relieve the pain usually involve relaxing the quadriceps, improving the coordination of the gluteus maximus, quadriceps, and hamstring muscles, as well as correcting the gait.
Using a foam roller can have a good effect on relaxation, and a combination of 20 seconds for 3-5 sets is a good starting point.
Shallow and deep squats are common exercises that therapists or coaches will use to train the aforementioned muscles. The depth and number of squats should be adjusted based on individual ability and pain levels, with 6-8 reps for 3 sets being suitable for beginners.
Improving your gait is key to saving your knees
The most important thing is to have the right gait. Imagine if you were to walk with your knees turned out like a bow-legged person, it would be like a machine with misaligned gears, eventually breaking down.
If the problem keeps recurring and doesn’t get better, it’s recommended to consult a professional therapist for a thorough examination, gait analysis, and addressing the root cause of the issue.
MANA Healthcare dedicated integrating eastern and western techniques, which provides TCM and Physiotherapy Services. We focus on the natural healing approach for the body. Welcome to contact us and make appointment through Whatsapp.
