With the holiday season just upon us, more Chicagoans and Lincoln Parkers are enjoying fall as the leaves change colors and various activities begin to pop up around the city, including Zoo Lights in Lincoln Park.  However, despite the cooler weather, Lincoln Park and Chicago residents alike continue to remain active working out, running/cycling outside, and finishing any fall sports leagues.   One particular injury from remaining active which can occur is knee pain and this post will discuss & describe knee pain, and how you can eliminate your knee pain.

Before you complete reading this post, it is important to note that most primary knee pain occurs from trauma and/or serious injury related to sport or a different exercise activity involving an accident.  Primary knee pain can result from a sprain of 1 of your knee ligaments (ACL, MCL, LCL, and/or PCL) or tearing cartilage (medial/lateral meniscus), where the foot bends one way and the knee bends another from the significant load/stress/force while playing sports (ie cutting, starting/stopping, struck from the outside or inside of your knee).  Often, when these injuries occur, a consult with a orthopedist, and advanced imaging (MRI) are necessary to determine the extent and damage to the knee.  When one has the proper information about their injury, deciding whether surgery and/or rehab are necessary for your injury will come next to help your knee pain and injury heal properly.

Otherwise, if the knee pain is not the result of trauma (which is more common), knee pain occurs secondary to either hip and/or ankle dysfunction.  Whether weight training, running, or playing sports occurs causing the knee pain, one needs to determine how the knee injury transpired. Consulting with a sports chiropractor will detail a thorough history and exam to evaluate these areas related to your knee injury.  A plan of care will detail how to improve these areas of dysfunction and weakness to avoid future injury.  The sports chiropractor will provide treatment to help you move better, including corrective/rehab exercises to change how you move to create more mobility, flexibility, and stability in reducing knee pain currently, but in the future.   Often, weaker/inhibited gluteal muscles, overly tight hamstrings, hip muscles are main reasons for knee pain alongside poor mobility of one’s hip and/or ankle.  This causes overuse to the knee because the joints and muscles of the hips and/or ankles are being overused not allowing you to move efficiently.  If you believe your hips and/or ankles are tight, stiff and/or the muscles are quite tight, one must consider mobility exercises for either/both of these areas, including stretching for the various muscles (calf, hamstring, and hip) and gluteal strengthening (isolated initially, before involving compound movements such as squats, lunges for example).   These exercises should be incorporated (whether before and/or during) your workouts to ensure your sports’ games or workouts are not disrupted.  If you are to spend about 10-15 minutes daily performing these exercises consistently, you are greatly reducing any knee injury.

Spending the time to properly train, and/or rehab will allow you the ability to stay active, improve your strength & stability, and reduce the load placed on/around your knee as you remain active through the holiday season.  As the cliche says, “work smarter, not harder”, and stay tuned for more health tips soon!