A very common site to have pain is in the front of the knee, either under or around the kneecap or below the kneecap. This pain can be a result of a multitude of factors, most commonly due to a recent spike in how active you are, unforgiving surfaces, or new shoes that haven’t quite been broken in yet.
It can be difficult to self-diagnose what kind of knee pain you have, which is where we at Roba Physical Therapy and Wellness can come in, but a general rule of thumb is the location of pain and the nature of the pain. If you get a dull, uncomfortable ache at rest after sitting for a long time, it is likely that the pain is coming from your kneecap. If your pain is a bit further down the leg than the kneecap, but with no pain at rest, it could be an issue with the patellar tendon.
Either way, the good news is that it is safe to exercise and perform your typical routines with this type of pain! One of the best ways to deal with this pain is an isometric hold of the knee musculature before your workout/game/event. Next time, try a wall sit without going all the way to 90 degrees for 5 rounds of 45 seconds. Depending on your type of knee pain, you can also try a patellar tendon strap during activity.
For long term management of this injury, your physical therapist will guide you through a pain-based progressive exercise program along with individualized manual and/or taping techniques to make sure that this injury goes away and stays away.
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