Today we are discussing ways to improve pain located on the outer part of the knee. This pain is sometimes called runner’s knee, IT Band syndrome or just a pain in the knee :-). Pain may be present with going down steps, walking down hills, standing after prolonged sitting or by straightening your knee from a bent position.
Today I will provide a few remedies for this type of knee pain so that you can regain your mobility and decrease the amount of stress being placed on the knee. This type of knee pain is caused by hip muscle tightness and weakness in the majority of cases.
The first intervention required to decrease the knee pain is to loosen the hip muscles. How do we do this? Deep tissue massage to the hip muscles is the best way as stretching only gets the superficial layer of the muscle.
After massaging the muscle in order to get blood flow to the area and to assist in improving muscle length I recommend stretching the muscle. Below are some examples of suggested stretches.
After regaining your mobility you should begin pain free strength training. By strengthening the hip you can decrease the risk of the muscle tightening up again. It is important to understand that if you return to stressful activity prior to being strong enough, the tightness to the hip and the knee pain will return. You must restore the mobility and stability of the injured leg in order to avoid re-injury.
These are just a few tips in order to assist in decreasing pain, improving range of motion and strength. Further manual therapy may be required in order to solve the underlying issue for the long-term.
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