The knee hurts, what should I do?
Learn everything about the causes of knee pain and the effective treatment options our practice for healthy walking offers in our latest blog. From symptom analysis to personalized therapy, including orthotics, footwear, and physical therapy—we help you relieve your knee pain and regain your mobility. Read on to learn more!
The Knee Joint and Its Importance for Walking
Anatomy of the Knee Joint
The knee joint, consisting of the thigh bone (femur), shinbone (tibia), kneecap (patella), and fibula, connects the lower leg and thigh in a hinge joint, protected by the kneecap. Enclosed by a joint capsule and supported by numerous ligaments and tendons, the knee plays a crucial role in our daily lives.
Function of the Knee Joint
Its main functions are bearing the body's weight, transferring forces between the torso and legs, and precisely positioning the foot in space. Numerous ligaments and tendons stabilize the knee. However, if everything doesn’t work together optimally, the knee joint can lead to problems while walking.
Stress on the Knee Joint in Daily Life
The knee joint plays a central role in our daily lives, bearing a lot of weight and being heavily utilized during activities such as walking, climbing stairs, and lifting. This includes activities like lifting heavy objects, standing for long periods, or engaging in intense physical activity like jogging or jumping. Repetitive motions, such as cycling or sitting with bent knees, can also overstrain the knee joint and lead to long-term pain.
It is, therefore, important to pay attention to proper technique during everyday movements and avoid overloading the knee.
What Role Does Foot Position Play in Knee Pain?
Foot Misalignment and Its Impact
Foot positioning plays a crucial role in knee pain. Inflexible or shortened muscles, particularly on the outer side of the thigh, or muscular weakness in the hip stabilizers, can lead to knee pain and impair walking. However, foot misalignments are often the primary cause of knee problems. Excessive inward (pronation) or outward (supination) rotation of the foot can alter the alignment of the leg axis and put additional pressure on the knee. Differences in leg length and deviations in leg alignment, such as bowlegs or knock-knees, can also be exacerbated by improper foot positioning, leading to knee problems while walking.
Assessment for Knee Pain
If in doubt, have your foot and leg alignment professionally assessed. Misalignment can usually be corrected effectively with a custom-made orthotic, which positions the foot correctly and thereby relieves the knee. If you experience issues while jogging or playing sports, a running analysis is particularly recommended to address the root cause.
Common Causes of Knee Pain
Knee pain is a common issue that can affect people of all ages. Due to the knee's complex structure and the strain it endures in daily life, it is prone to injuries and pain. Causes can include overuse, injuries, age-related cartilage wear, and anatomical issues such as misalignment or instability. Repetitive stress from sports, incorrect running techniques, or poorly fitted footwear can also lead to knee pain. For instance, while jogging, the knee bears several times the body weight with each step.
A Few Interesting Facts:
- Knee injuries are among the most common sports injuries in Switzerland.
- Additionally, one in three people aged 65 and over suffers from joint pain due to osteoarthritis of the knee or hip joints.
- Running: 70% of injuries occur at or below the knee. There’s a good chance that 6 out of 10 of your running friends have experienced something similar. In other words, knee issues like ITB syndrome and knee tracking problems are the main concerns for runners, especially those with less than two years of experience.
Symptoms and Signs of Knee Pain
Typical Symptoms of Knee Pain
In many cases, knee pain manifests through the following symptoms and signs:
- Sudden onset of pain in the knee affecting the entire joint
- Pain in the back of the knee or around the kneecap
- Instability and weakness in the knee
- Throbbing or grinding noises when under stress
- Swelling
- Redness and warmth
- Stiffness, joint locking, and/or inability to straighten the knee
Diagnostic Tip
Knee pain can have various causes that require a precise diagnosis. Sudden onset pain or persistent discomfort in the back of the knee, around the kneecap, or throughout the knee should not be ignored.
In our practice, we offer comprehensive diagnostic examinations to determine the exact cause of your knee pain. This includes both physiotherapeutic and podiatric approaches. Through targeted treatments, such as custom orthotics or specialized physiotherapy, we help you restore your knee health and prevent long-term damage.
Treatment Options for Knee Pain
RICE - Rules for Acute Knee Pain:
Rest : Immediately relieve the pressure on the painful knee.
Ice: Cooling helps reduce swelling and alleviate pain.
Compression: A bandage or wrap helps stabilize the joint and reduce swelling.
Elevation: Raise the knee (preferably above heart level) to promote faster removal of tissue fluid and inflammatory substances.
If knee pain is particularly intense, does not subside after an injury, or is accompanied by swelling and redness, it is advisable to consult a therapist. It is also important to seek medical attention if the pain interferes with your daily activities or restricts your range of motion.
What Can We Do for Knee Pain?
To address knee pain, we first examine its cause. During a patient history interview, palpation (touch examination), functional assessment (mobility testing), and a detailed gait and running analysis, we gather the necessary information to identify the cause of the knee pain. Together, we’ll determine how to help you walk pain-free.
There are two main approaches to treating knee pain: conservative and surgical treatments.
- Conservative treatments include non-invasive methods such as physical therapy and custom-made orthotics. Physical therapy strengthens the muscles and improves knee stability, while orthotics optimize foot and knee alignment to reduce stress. These approaches aim to relieve pain and restore knee function.
- Surgical treatments are considered when conservative measures are insufficient or in cases of severe injury. This involves surgically repairing or stabilizing the knee.
Our practice initially focuses on conservative therapies to help you effectively and gently.
Custom Orthotics for Knee Pain
An effective treatment for knee pain often requires a holistic approach. The Laufgsund team can investigate whether there is a clear connection between the position, gait pattern, or function of the knee and the pain. An anomaly in the foot may cause the affected knee to function improperly. In such cases, custom orthotics can optimize foot and knee alignment, helping to distribute the load on the knees. Additionally, they support balance and stability, enhancing mobility. We can also provide footwear recommendations for daily use and sports activities.
Physical Therapy for Knee Pain
Physical therapy is a key component in the treatment of knee pain. A knee injury often results in significant muscle loss. Through targeted exercises and therapies, muscle strength can be rebuilt, mobility improved, and knee joint stability increased. A gait analysis can help optimize running technique and movement patterns to reduce stress on the knees and prevent injuries. We will discuss the specific approach and training regimen individually with the physiotherapist.
Can Wearing the Wrong Shoes Lead to Knee Pain?
Risks of Incorrect Footwear
A well-known example of an injury among athletes is runner’s knee. Although this injury is not always caused by unsuitable shoes, they do represent a significant risk factor. In addition to runner’s knee, many other foot and knee injuries can result from improper footwear. Over time, unsuitable shoes frequently lead to injuries to the feet or knees.
Particularly, shock absorption plays a crucial role in sports and daily activities. It helps support the feet and knees to cushion impacts from walking or jumping. The heel also needs additional support; a stable heel counter and a high, flexible heel edge are important. Finding the perfect shoe can be challenging, as not every sport and foot are the same. Checking your shoes can be helpful, and we are happy to offer you shoe consultations.
Choosing the Right Footwear
Wearing the right footwear is essential for preventing knee pain and injuries. As mentioned earlier, improper shoes, especially during sports, can increase the risk of injuries like runner’s knee. Lack of cushioning and insufficient stability can lead to excessive stress on the knees, causing long-term damage.
High-quality shoes with good cushioning and stable heel support are therefore crucial. In our practice, we offer professional shoe consultations and recommend orthopedic shoes from Anova and MBT. These improve foot comfort, optimize posture, and reduce stress on the knees.
Conclusion and next steps to address knee problems
Overall, it is important to take knee pain seriously and take appropriate measures early on to address its causes and prevent further issues. At Laufgsund, we are here with our expertise and products to help you lead an active and pain-free life.