Knee Pain?

Patellofemoral Pain

A big long word that means pain around your knee cap / back of the knee whilst weight bearing. Walking up and down stairs, kneeling, squatting, walking uphill or sitting for prolonged periods.

Sound Like You? Here is What to Do…

1. Strengthen your quadriceps – start at a low load you feel is well beneath you and gradually build. The number one thing I see in poor rehab strategies is working way above what your knee can tolerate which will likely make things worse rather than better.
2. Strengthen your hips
3. Improve your hip movement – 7 Hip Mobility Exercises For Beginner & Older Adults – YouTube
4. Improve your foot movement – 100%, Best Ankle Stretches For Mega-improvement, including Walking to Squatting (youtube.com)

IF These Don’t Work, Consider the Following…

Have you had surgery at ankle, knee, hip or abdomen? If yes, maybe you need to work on the scars or the function of the muscular tissue impacted by the operation(s).

You may have nerve impingement of the big nerve which controls your quadriceps (femoral nerve). You’ll need to get your femoral nerve flowing better which you can do via a technique called flossing.

Just because you have improved hip and foot motion and strengthened the hip in isolation it doesn’t mean this will automatically integrate with the rest your body. Holistic integrative exercises are needed to make sure your knee moves seamlessly with the tissues surrounding it and is strong in a variety of scenarios.

Does It Need to be More Complicated?

Maybe! When the nuances of motion, anatomy and neurology need to start being broken down that is where the real fun is for me. Your nervous system works in a whole host of interesting ways and pain is a fascinating subplot. However, if I am honest through the past decade plus of helping others the simple solutions are often the right ones.

I hope for your sake the simple ideas outlined above are enough to change the game, but if they’re not please get in touch.

We don’t need to reinvent the wheel, but we need to press the reset button.

Ben

Call – 07745 039 485

Email – Ben@BenFedrickInjuryTherapy.co.uk

Disclaimer – This is a mailing list email and not specific to you or your condition. This email is not advice or a diagnosis and is intended for general education. This email should not be used to self-diagnose or self-treat any health, medical or physical condition. Always consult with your healthcare professional before doing any exercises outlined in this email. Use of the exercises outlined in this email are at your sole risk and Ben Fedrick Injury Therapy bares no responsibility for any losses, injuries or damages that arise from your use or misuse of the video above.