There is a big problem when it comes to knee pain and the current approach of dealing with it. A lot of the time doctors will suggest medication like Ibuprofen or A cortisone shot to bring down swelling and the feeling of pain. However that only masks the bigger issue whether instability due to lack of strength or tightness from the muscles pulling on the joint.
Now I'm not saying that you should not listen to your doctor but rather search out other approaches that can prevent those issues from getting worse. As a matter of fact did you know that the average cost to knee replacement is over $35,000 that's ridiculous. So if you could avoid that please do so.
What I am recommending that you do is use these three tips to help with the pain issue and get a stronger more stable knee.
[ ] First start by rolling your legs with a foam roller or thera-gun. To be specific we'll focus on three main areas your quads groin and IT band. When rolling your muscles think that we are trying to have the muscles follow the track they are supposed to be on and when they are not that's when you feel tightness or the feeling that you need your knee to pop. The first rolling drill is rolling the quadriceps, this done with a foam roller. You'll lay down on top of the roller keeping the know flexed so we can really get into those muscle fibers. Roll back and forth slowly changing the angle every time you roll to the top. Second is rolling the IT band, when you roll this area try not press on the IT band directly rather roll through slowly. Third is to roll the groin this is probably the easiest to perform but will be the most sensitive, you do this by placing the roller between your legs and sheering your knees back and forth. These drills will really help with the knee pain.
[ ] Strengthening the muscles in legs Quads hamstring and groin. There are so many ways to approach this because there are so many exercises however it's important to consider your limitations before you hurt yourself even more. So start simple with assisted squats, step ups and glute bridges. You also want to work on lateral stability by doing movements like monster walks and crab walks.
[ ] Get a Strength Coach who will actually guide you through the right program. like I mentioned all this can be confusing and the last thing you want to do is hurt yourself ever more. So if you're not sure where to start or are stuck with little progress my recommendation is to hire a well qualified strength coach or physical therapist to help you get over that hurdle.
The main goal of all of this is to return to Living a Stronger Life with little to no pain so you can enjoy the things you love to do.
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