3 principles I believe are pivotal in best managing knee pain!

One of the more annoying pains out there is knee pain. While this can be common in active people and athletes - it is often equally as prominent in more sedentary populations. While there are a multitude of reasons why someone might experience knee pain at some point in their life. The principles for best management will often be the same! In this article I hope to offer my thoughts on how to most proactively approach that pain in your knee!

Load it.

I’ve said it before and I’ll say it again - rest most often is not the best! In small doses this can be beneficial, but in many cases - a gradual loading of the muscles and joints effected is probably going to have more favourable outcomes than under loading with complete rest. We must find ways to load the knee and muscles/connective tissue that help to support it and keep it functional. Maybe this is a wall sit, some glute bridges, or some leg extensions/leg curls! We must find some exercises where the knee has to build load tolerance and capacity. Starting with exercises that may be slightly uncomfortable but don’t make things worse or aggravate symptoms and building from there usually works best!

Daily movement and pacing.

This is where complete rest can become a problem - sitting down all day and the fear of loading the knee are what I would typically advise against if you want to improve your knee pain and make sure your are giving yourself the best chance possible to restore and even improve baseline strength, function and pain levels. Gentle, daily movement is likely going to reduce the risk of stiffness and keep your knee joint moving through range. Small short walks and taking breaks as needed, not trying to do too much, too soon! 

Nutrition and wellbeing.

We are starting to learn more and more about this as time goes on. The fact of the matter is your nutrition and wellbeing play an important role in pain management, healing and recovery. Eating a nutritious diet with sufficient macro and micro nutrients to support your lifestyle and training. Ensuring you are heating enough, managing stress levels and practicing good sleep hygiene is likely to put you in a great place to start improving!

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Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com