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Front of knee pain? What is it and how can I get rid of it?

In my experience, to put it simply, knee pain is simply ‘crap’ and annoying! It doesn’t just hurt but it limits you from doing what you want to do. A simple walk, a set of stairs or having it bent for a long period of time are all activities that can set it off.

Anterior knee pain or ‘patella tendinopathy’ would have to be one of the most common conditions I see in the clinic and hear about from friends and family. The pain is normally just underneath the patella or knee cap. This is where the patella tendon attaches onto the knee cap and can become irritated and inflamed.

One of the main causes of tendinopathy is due to the tendon not being able to withstand the load that is going through it. This can be caused from going from being inactive to very active in a short period of time, poor and repetitive movement patterns such as squatting, walking and running, and increased tone through the quadriceps. Imagine going from running 1km three times a week to running a marathon. Your tendons haven’t built up the strength to take the load going through them. Same goes if you have poor movement patterns like a squat for example. If every time you bend down or squat, your tendon takes all of the load instead of it being distributed through your glute’s and quad’s, then it’s going to become sore.

Luckily though you don’t have to live with this pain. We can get rid of that annoying pain that pops its head up every time you want to do something, or feel like you are getting somewhere, only to be stopped. Some of the things we do here to stop this is improving movement patterns, finding the right amount of load that can actually help heal the tendon, release tight muscles and set out a plan for you so you won’t have to worry about it again. We don’t want to just stop the pain, but we want it to never come back again, so you can start doing the things you want to do again!

I have attached a couple of exercises that can help with knee pain:

  • Banded hip thrust – this is a great exercise to build glute and hamstring strength!
BB Hip Thrust
  • Toe taps – one of my favourite exercises to build single leg control in a standing position!
Toe Taps
  • Wall sits – a great way to introduce the squatting pattern without loading too much!
Wall Sit Squat

If you want more information, or just want to have a chat about your knee, please give me a call on 0409 804 889.

Nick Hunter


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