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Pain in the knee
Our knee joints have to bear a large part of our body weight. In order for them to cope with this, they need to be loaded correctly but also to function optimally.
The knee joint is a hinged joint made up of the femur and tibia. The knee joint allows our bones to bend and stretch. The knee can also rotate inwards when bending. Both bone ends of the knee joint are lined with articular cartilage. The knee joint is filled by two C-shaped cartilage discs, menisci. The inner meniscus attaches to the inside of the knee joint capsule. This makes it sensitive to rotational violence. The outer meniscus is smaller and more mobile than the inner one. The menisci act as shock absorbers and prevent the ends of the femur and tibia from wearing against each other.
Inside the joint there are also two strong ligaments that are crossed. These are called the cruciate ligaments. There is an anterior and a posterior cruciate ligament. At the front of the knee joint is the patella, which slides between two ridges on the lower part of the femur. Running across the front of the kneecap is a strong tendon called the patella tendon or patellar tendon (ligamentum patellae). This originates from the quadriceps muscle of the thigh and passes over the kneecap and attaches to the upper front of the tibia. On either side of the knee joint there are two additional ligaments. These are called the external and internal collateral ligaments. The external collateral ligament extends between the fibula and the femur. The inner one runs between the tibia and the femur. These stabilize the knee when stretched and are relaxing when bent. There is also a small joint between the fibula and the tibia, high up on the outside of the tibia. All these tendons and ligaments, joint capsule with menisci, are fascia structures. Around them are many soft tissues that can be damaged and overloaded if the joint does not function optimally.
What is knee pain a symptom of?
Unless the knee has been subjected to direct trauma, knee pain is most commonly a symptom of the joint not functioning optimally. It may be overloaded due to an imbalance in the pelvis, foot or back. If the pelvis is out of balance, the load and function of all joints will be affected. The knee joint is particularly vulnerable as it is a large joint with a high load and several fascia structures.
Common knee problems?
Knee pain can depend on how the knee is loaded and which part of the knee joint has been affected. The cause of knee problems is often the result of an overload or trauma, such as an acute injury after a fall.
Different problems that occur in the knee can be the following:
Cruciate ligament injury
Baker’s cyst
Water in the knee
Fracture of the kneecap
Why do you get knee problems?
The reason for feeling pain in the knee is either because of trauma to the joint or because the tissues in and around the knee joint have been overstressed. If the knee is subjected to more stress than it can handle, small micro-injuries occur. These micro-injuries cause inflammation that the body tries to heal. If the body is not in balance, the joint will not be loaded correctly. This means that certain tissues are subject to higher wear and tear when they are used. The wear and tear on these tissues can occur both during movement and during stabilization. If a movement is performed many times with an incorrectly loaded knee joint, the tissues will eventually develop small lesions and inflammation will occur. The cause of a knee misalignment may come from an imbalance in the pelvis and back that has then propagated down to the knees and feet. Misalignments in the foot and ankle cause problems in the knee, but a misaligned foot can also come from the pelvis and back.
Depending on which tissue in the knee is overloaded, the pain will be localized in different areas of the knee. For example, runner’s knee can occur if you run more than you are trained for, especially downhill. Then the pain is on the outside of the knee
Knee pain during pregnancy
During pregnancy, the fascia in the body changes due to the major hormonal change. The high level of oestrogen causes the body to produce more type III collagen, which is softer than type I. This makes the fascia softer and thus less stable. The muscles then need to work harder to stabilize the joints. At the same time, the increasing body weight during pregnancy puts additional strain on joints, both in the back and in the legs. It is therefore very important that the body is in balance so that no joint risks being overloaded and injured. The knees are very vulnerable and have to bear a large weight of the body. If there is misalignment and overloading of any part of the body, densification with impaired function and pain can occur.
When and where should I seek treatment for knee pain?
If you suspect a more serious injury after a trauma, for example in the kneecap, meniscus, cruciate ligament, you should seek medical attention for control and assessment. If the problems in the knee are more a result of overexertion, you can get good help at Fascia Clinics. It is a good idea to seek help as soon as possible to avoid aggravating the problem and causing further compensatory damage.
How are knee pain and knee problems treated?
Fascia clinics analyze the whole body to see where compensations and imbalances exist and how they have spread. If there is a primary misalignment in the body, imbalances can spread further in the body so that muscles and tendons are more easily overstrained. Fascia treatment for knee pain involves balancing the body to make the load on the knees more even and thus reduce the risk of overexertion. The entire pelvis
is corrected and the spine and legs are balanced and relieved. The treatment is done both manually and mechanically with gentle vibrations. The vibrations remove densities in the fascia and start its flow so that the cells can more easily absorb and release substances. This improves the body’s own ability to heal itself. The treatment is not painful and is often very pleasant.
Knee pain – What can I do myself?
Keeping the knee moving is important as it promotes circulation and therefore healing. However, the right type and intensity of exercise is important. Problems that have arisen due to overloading can be reduced if you rest from the load that triggers the pain. As the load has probably been higher than the body has been trained for, it is important to reduce this type of exercise. However, it is important to strengthen the muscles around the knee, especially the muscles that extend the knee joint. The back and abdominal muscles are also important to train to reduce the load on the knees. Training core stability and balance is also good.
Exercises for knee pain?
It is important to strengthen the muscles around the knee, especially the quadriceps, but it is also important to train the back and abdominal muscles. Training core stability and balance is also important.
Use balance plates and do toe raises to strengthen calf muscles. Stand on tiptoe on a step.
Increase circulation in the foot and ankle. Sit and alternate between pronating and supinating the ankle. Also try bending your foot forward and backward a few times.
Knee pain – frequently asked questions and answers
Why do I get knee pain?
Knee pain is usually the result of a soft tissue around or in the knee being overstretched or subjected to trauma.
Why does the outside of my knee hurt?
Pain on the outside of the knee may indicate damage to the outer meniscus. Runner’s knee and problems with the external collateral ligament also cause pain on the outside of the knee.
Why does my inner knee hurt?
Pain on the inside of the knee may indicate that the inner meniscus is irritated. The inner collateral ligament may also be a cause of the pain. Tight muscles on the inner thigh (adductors) can also cause pain on the inner knee.
Why does the back of my knee hurt?
Most often, it is tension in the muscles of the knee and calf that causes the problem. If these muscles become tense, circulation in the knee can be impaired. This can create increased pressure and tension with pain in the back of the knee. Sometimes a large accumulation of fluid can form on the back of the knee, a so-called Baker’s cyst. It usually goes away on its own.
Can I exercise with knee pain?
It is important to reduce the load that has caused the knee problems. However, strengthening the muscles of the legs, abdomen and back is important. This will reduce the strain on the knee. If you are unsure, you should seek help from someone who is knowledgeable.
What does meniscus pain feel like?
In a meniscus injury, the pain is felt inside the knee. The knee is also swollen and feels locked.
How does osteoarthritis of the knee feel?
If you feel stiff and have pain in your knee while resting, this may be a sign of osteoarthritis. Pain and stiffness during and after activity can also be signs of osteoarthritis.
