What is Patella Tendinopathy?

Patella tendinopathy, also known as jumper’s knee, is an overuse disorder characterised by pain at the base of the patella (kneecap) with activities such as squatting, sitting or going up and down stairs.

The condition is known as jumpers’ knee because it commonly affects athletes involved in sports that require jumping and repetitive loading of the patella tendon, such as basketball, volleyball, football and tennis.

Landing and jumping activities put a great amount of stress on the patella tendon. This tendon is responsible for transmitting the full force of the quadriceps muscles to the lower leg and during activities such as jumping and landing, this force can actually be many times more than your body weight.

What are the symptoms?

 The hallmark sign of patella tendinopathy is sharp, localised pain in the patella  tendon just below the base of the patella. The pain is usually aggravated by activities that increase load through the quadriceps muscles such as squatting and jumping or as simple as going up and down stairs.

Pain associated with patellar tendinopathy usually occurs gradually, often when a person has been very active for a long period of time or if they have recently increased their training schedule. The pain will often start as a small niggle, gradually becoming more noticeable and there may also be a feeling of stiffness with movements of the knee or first thing in the morning.

How does it happen?

Patella tendinopathy is not a traumatic condition rather, it usually develops gradually over time due to prolonged overloading of the tendon. Like other tissues in the body, tendons are dynamic and can adapt to be able to withstand more force with training. However, if a tendon is unable to adapt to increased load quickly enough, it can develop micro tears leading to pain and dysfunction, known as tendinopathy.

The risk of developing this condition can be increased by external factors, such as the type of sports chosen, training volume and the hardness of the training surface. I’ve also seen an increase in tendon problems in the knee when patients have had a systemic virus. Certain medications too can cause a transient decrease in tendon integrity and can put you at risk of injury.

Intrinsic factors such as bone structure, muscle length, diet, age, muscle strength and overall health can also affect the ability of a tendon to adapt to forces. Anything that impairs the tendon’s ability to absorb force can lead to the development of tendinopathy. In general, men are affected by this condition more often than women.

How can physiotherapy help?

As with all conditions, the first step to effective treatment is an accurate diagnosis. Your Physiotherapist will be able to correctly identify this condition and any factors that have led to its development.

Treatment for any tendinopathy will involve a degree of rest and re-evaluation of your training schedule. Treatment of the tendon itself has been shown to be most effective with a targeted exercise program involving isometric and eccentric muscle contractions. These types of movements have been shown to help stimulate healthy tendon tissue to increase strength and support the damaged tissue, ultimately reducing pain.

Tendinopathies can be notoriously difficult to resolve without patience and commitment to a rehabilitation program guided by a Physiotherapist.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Is meniscus causing your knee pain?


What is a meniscus?

The meniscus is a cartilage structure which is found within the knee joint. This cartilage structure acts as a shock absorber between the thighbone and shinbone. This acts as a cushion to distribute load within the knee. Forces which are transferred through the knee increase exponentially as speeds of activity increases i.e running.

Occurrence 

An injury may occur to the meniscus due to twisting or direct impact. These injuries are common during sporting activities. A tear may happen when sudden twisting of the knee occurs while the foot is still planted on the ground. Pain and swelling will occur within 24 hours. Walking, bending or twisting of the knee with difficult and painful. There may be a locking sensation when bending or straightening the knee. Injury may also occur due to repetitive wear-and-tear (degenerative) injuries. 

Diagnosis 

A full battery of diagnosis tests will be completed to determine a meniscus injury. Patients may have tears which cause few problems, while others may have tears which cause pain affecting activities of their daily living. MRI may be used to evaluate ligaments and articular cartilage health. Treatment ranges from non-operative to surgical, depending on multiple factors. These factors include symptoms, health status, age, type and location of the tear. 

Intervention

Acute, traumatic tears, are typically treated surgically. The goal is to repair the meniscus structure. There are a variety of surgical techniques to do this. Meniscus repairs are completed as one day arthroscopic procedures( Key Hole Surgery). Patients are typically discharged on the same day of surgery. Physiotherapy begins immediately after this surgery. An unrestricted return to sports is usually achievable with Physiotherapy six months after surgery. However this may vary dependant on your particular injury

Rehab 

The first goal of Physiotherapy rehab is to decrease post-operative pain and swelling. Physiotherapy interventions will include manual and exercise-based therapies. Physiotherapy will aim to restore full range of movement and strength within the early stages of healing. Next Physiotherapy will work to restore strength, balance and proprioception. Late stage rehab will include dynamic exercises such as jumping and directional change movements. We aim to achieve mutually agreed rehab goals with a return to baseline function.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..


What is Runner’s Knee? (PFJ Syndrome)


Our knees are complex hinge joints, designed to provide stability from side to side and smooth movement forwards and back as you walk, kick and run. The patella, or kneecap, is a small bone embedded in the tendon of the quadriceps muscle that protects the knee and also provides extra leverage to the quadriceps, amplifying their strength. The patella moves up and down in a groove at the front of the knee as the knee bends and straightens. Usually this movement is smooth, with little friction, however, if something causes the patella to move in a dysfunctional way, the soft tissue between the kneecap and the knee can become irritated, causing pain in a typical pattern. This condition is often referred to as ‘runner’s knee’, PFJ Syndrome or patellofemoral pain syndrome (PFPS).

What causes it?

The patella usually sits in a balanced position in the shallow groove at the front of the knee and moves easily without friction. The patella is attached to the quadriceps muscle at the top and connected to the lower leg via the patella tendon at the bottom. When the quadriceps contracts, this pulls on the patella and acts to straighten the knee. If one side of the quadriceps is stronger or tighter than the other, it can cause the kneecap to pull to one side and over time become irritated.

There can be many factors that cause a muscle imbalance or weakness on one side of the quadriceps. In most people, the outer aspect of the quadriceps tends to be stronger and tighter than the inner muscle.

Certain postures and leg positions require the outer muscles to work harder and the inside muscles to become less active. Lack of arch support in your feet or simply a physical abnormality of the knee can also place stress on the movement of the patella.

What are the symptoms?

This condition is characterized by pain felt on the inside or behind of the patella with activities that require repetitive bending of the knee. There may be a sensation of crepitus, clicking or grinding and some people report that their knee suddenly gives way. The pain is commonly felt when running, going up and down stairs or when doing squats and is relieved with rest. The pain may start as a small niggle and gradually become worse over time.

How can physiotherapy help?

The first step in effective treatment is to exclude any other conditions and have Physiotherapist confirm the diagnosis. Your Physiotherapist is able to determine which factors are contributing to this condition, which could include poor posture, a lack of arch support in your feet or poor running technique.

Once these factors have been identified, you will be provided with a specific treatment program to best approach your condition. PFP syndrome usually responds quite well to biomechanical analysis and correction of any muscular weakness and imbalance. Having the correct shoes and orthotics can also make a huge difference. There are some short-term treatments, such as patella taping, try needling, trigger point therapy and ultrasound, which may help alleviate symptoms quickly and keep you active while you address the other factors contributing to your pain.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..


What is total knee replacement?

Its an orthopaedic procedure where the articular surfaces (end of the bone) of the femur (thigh bone) and tibia (shin bone) are replaced.

A polyethylene piece is placed between the tibia and femur as a shock absorber.

In about half of cases the patella (kneecap) is also replaced.

Why get one?

The main reason people have a knee replacement is that they have most commonly over a period of time noticed

  • Increased pain at the knee joint that in the latter stages can affect sleep at night time
  • Decreased mobility to the point that they may require use of a walking aid

Outcomes anticipated from a TKR (Total Knee Replacement) are

  • Reduction in pain
  • Increase in Function

The most common cause of this is OA (Osteoarthritis). This is where the cartilage of the joint becomes damaged and is unable to absorb the shock as well as a healthy joint.

Anatomy:

The knee joint is made up of the Femur and Tibia with another joint at the front called the patellofemoral joint (Kneecap) encompassing the patella.

The knee is a modified hinge joint. The main movement is flexion and extension along with small amounts of internal and external rotation.

There is a thin layer of cartilage at the end of the bones and also the shock absorbers in the knee known as the cartilage.

There are large ligaments supporting the knee joint some of which are

  • ACL (Anterior Cruciate Ligament)
  • PCL (Posterior Cruciate Ligament)
  • MCL (Medial Collateral Ligament)
  • LCL (Lateral Collateral Ligament)

Who is more likely to have a knee replacement?

Risk factors that can increase your chance of a knee replacement are

  • Previous knee surgery (often to remove meniscus)
  • Previous Fracture
  • Rheumatoid Arthritis
  • Being Overweight

The Surgery:

The surgery can take about an hour and most frequently is under general anaesthetic.

The actual replacement has 3 parts

  • Femoral Component
  • Tibial Component
  • Polyethlene shock absorbent disc

The most appropriate size and shape of the prosthesis is chosen on a patient by patient basis.

When does Physiotherapy Play a Role?

Pre Surgery:

Physiotherapy can provide you with

  • Exercises to maximise the strength in the muscles pre-operatively
  • Show you the exercises that you will be doing post surgery to ensure that you are aware of the correct technique

Post Surgery:

  • Get you up and moving within 24-48 hours of surgery
  • Strength exercises
  • Balance exercises
  • Gait Re Education
  • Increase ROM (Range of Movement)
  • Decrease Pain

Examples of common exercises post Total Knee Replacement:

  • Ankle movement exercises
  • Knee ROM exercises e.g. heel slide into Knee Flexion/extension
  • Quadricep Strengthening exercises e.g. straight leg raise
  • Hamstring Strengthening exercises e.g. Bridging

Here at Apple Physio all of our team have vast experience dealing with Total Knee Replacements so if you need any advice please don’t hesitate to contact us.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.



The Surprising Truth about Knee Osteoarthritis

Sufferers of knee pain know that nothing can kill your optimism for a recovery faster than a diagnosis of Osteoarthritis (OA). Osteoarthritis is often seen as a kind of death sentence for joints. Many people believe that if you have OA your pain will never improve and will only get worse until a joint replacement can be performed. In fact, joint replacements for hip and knee OA are some of the most common and indeed successful operations performed by Orthopedic Surgeons.

At least this has been conventional wisdom for decades. Many of us see our bodies like cars, when a part ‘wears out’ it needs replacing with a new one. The truth is much more complicated, mainly due to our bodies’ incredible ability to adapt and change.

Physiotherapists have always known that the pain and disability that comes with arthritis can be improved with a closely targeted exercise program. In some cases, the pain that is attributed to OA is actually due to another, entirely treatable cause. In other cases, strengthening the musculature around the painful joint can have a significant effect by providing the joint with extra support.

The way we move is often affected negatively by pain and this in itself can create a downward spiral. This is not to say that in some cases, surgery is the best and most effective option to improve your quality of life. Rather that there is a strong case to see a physiotherapists to seek treatment for your knee pain first.

Physiotherapists are highly skilled at identifying exactly what is causing your pain and helping you reach the highest level of function. In fact, a recent study has shown that with targeted exercises, directed by physiotherapists – many patients who were scheduled to have surgery were able to improve their quality of life dramatically, avoiding surgery and getting back to their favourite activities.

While exercise is a very powerful treatment, it’s not that any exercise will take away any pain. To be effective, you will need to have a full assessment and have a personalized treatment program created by your physiotherapist. This can involve identifying weak muscles, limitations in flexibility, finding painful trigger points, restoring movement to stiff joints and providing biomechanical assessment to make a combination of changes that can make a large difference to your pain and activity levels.

Your Physiotherapist can also identify any external factors that may be contributing to your pain. Such as unsupportive footwear, workplace set up etc. Talk to us to see how we can help you manage your osteoarthritis.

If you have any further questions, please feel free to email us at bracknell@applephysio.com

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.



3 Most Important Things To Do When You Have Knee Pain…

Knee pain is one of the most common things we see in the clinic this time of the year! It’s a condition that whilst common can be treated very effectively.

Some of the more common complaints with knee pain are: pain when running, or even pain from playing sport, ligament & cartilage injuries, knee replacements, to the more common arthritis of the knee.

Arthritis in the knee is not to be feared! Osteoarthritis(OA) in fact is a general wear and tear of the joints and can be helped significantly by doing the right things.

Similarly, runners complaining of knee pain when running need to understand what is actually causing the pain and it can then be corrected.

We had Mark visit us recently. Mark had been suffering with knee pain when running. It actually stopped him from running and he was becoming frustrated as he enjoyed it so much. After a full assessment and an understanding of where exactly his knee pain was coming from we initiated the correct Physiotherapy treatment for him, and in a few weeks, he is now back out running without any issues.

We love hearing about people who have overcome their knee pain and are back out doing the things that they love doing. Whether that is out running, walking the dog or even getting out to the shops to do the weekly shopping. There’s nothing that makes us happier than when our patients are happy. 😁

Imagine the life where your knee pain has taken over. A life where you:-

  • unable to get to and walk around the shops as your knees hurt too much
  • unable to go for a run
  • unable to do housework as you can’t manage stairs well
  • unable to get up from or down to the floor to play with your children or grandchildren
  • unable to take the children to the park as the walk makes the knee pain unbearable

Life doesn’t have to be this way. You don’t have to be in a position to accept it. As I always say, ‘doing something is better than nothing’! You should never give up as there is always something that you can do to help.

Below I offer you my most valuable pieces of advice for anyone who suffers with knee pain.

Physio treatment – of course! 😉

Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax tight aching muscles, loosen stiff, stuck and painful joints, and help you strengthen your body so that you can go back to doing the things that you love. You can often leave a good Physio with concerns eased and physical pain reduced, inside 30-40 minutes. and you will see a dramatic change in pain and stiffness that you may be experiencing.

A specialist Physiotherapist will assess and diagnose the problem. They help you get to the route and main cause of the problem and then formulate a plan for you to help you get back to doing the things you love doing.

Exercise

It is so important that you do some form of exercise to help the knees. Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Pilates may also help ease stiffness and improve balance. Please always consult a healthcare professional for the correct advice with regards to exercise so you are doing something that shouldn’t irritate pain.

Keep doing what you enjoy doing

One of my favourite things for people. I don’t like stopping anyone from doing things they love doing. If it is not irritating the problem then generally I am happy for people to continue living their lives to the fullest. Obviously, if an activity irritates a problem, it is time to modify the activity, so let’s do that instead of ceasing the activity altogether.

So there you have it. My top 3 pieces of advice for knee pain.

If you have any further questions, please feel free to email us at bracknell@applephysio.com

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

3 Things To Stop Doing To Ease Knee Pain Fast

Have you ever experienced knee pain?

The kind that slows you down in life, niggles when you walk up and down the stairs, hurts every time you bend down, aches when you sit, and just generally leaves you feeling frustrated wondering when it’s finally going to wear off…

If that sounds like you, you’re not alone.

Painful knees are one of the most common things we see people living with at Apple Physio. And a lot of people get frustrated because they don’t understand WHY it’s happening to them.

Some people think knee pain is just a part of ‘getting old’, because a friend or close family member told them it happens to everyone.

Some people think knee pain is one of those things that comes and goes, hoping it’ll magically disappear one day when they wake up… (but it ends up staying longer, and sometimes gets worse).

The sudden onset of knee pain can be confusing. Sometimes it happens because of a nasty fall or a movement you did that set it off. But more often than not we see people suffering with knee pain because of everyday habits we do without even realising.

 Maybe these habits are making your knee pain worse too? Here’s 3 of the most common bad habits we see people doing…

Wearing The Wrong Shoes

It’s sad but true, your favourite pair of heels, or smart suit shoes, could be causing your knee pain (and making it worse).

High heels change the way you walk, as do smart suit shoes that are too tight, placing additional stress on your knees.

To combat this, wear shoes with cushioning. Shoes with good cushioning can absorb the impact of your foot hitting the ground, preventing the shock from getting to your knees. Specialised inserts (like Orthotics) are perfect for offering more comfort and protecting your knees.

And about high heels, you don’t have to give them up altogether, save them for special occasions instead.

Sitting With Your Legs Bent

There’s so much ‘gossip’ that surrounds knee pain, but this is fact… you and I were not designed to sit. It goes against every basic, fundamental rule of the way we originally evolved as humans.

When you sit at a desk, or in a chair with your knees bent underneath, you’re placing your knee in a position that is un-natural – and a position knees really aren’t built to be in for too long. Your hip flexors get really tight and this opens a “can of worms” that can really affect your knees.

Limit the amount of time you sit with your knees bent, and keep moving! Stand as often as possible.

Taking It Easy (A Little Too Easy)

A lot of people we see think ‘rest’ is the solution to getting rid of knee pain. But when you’re told to ‘rest’, rest doesn’t mean laying on the sofa watching your favourite TV series back to back all day long. It means not doing ‘too much’.

I’m not saying rest isn’t important – it is! The problem with too much rest is that it makes your joints tight and stiff. Try to do low-impact exercises that don’t put too much strain on your knees.

You could go swimming, enjoy a light walk, Pilates, go for a cycle – all of these exercises are great for fitness and for your knees.

Are you doing any of these three things?

If your answer is ‘yes’, putting an end to these three habits TODAY will help ease your knee pain, and stop it from getting any worse than it needs to be.

There’s obviously so much more you can do too – like do exercises which have been tailored for you, and your knee pain, by a Physio, and get hands-on specialist treatment.

But these are the fundamentals. If you apply them daily, you’ll feel a huge difference.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.