Knee Pain

Kneeding Stability? Knee Problems Can Be Thwarted With Proper Knee Care

Knee problems are a nuisance for athletes and non-athletes. With proper care including stability exercise and proper techniques when using your knees for other exercise can mean the difference between pain and immobility OR getting on with your life and having fun.
Exercises designed to impart proper stability include strengthening the vastus medialis oblique (VMO), this muscle if part of the quadriceps muscles on the inner part of the knee. It is very small, about the size of a finger or less. The VMO runs beside the patella or knee-cap as it is commonly known.
How does the VMO Work?
The VMO are more oblique than their counterparts in the vastus medialis. This stem from the adductor muscles, (a muscle inside your thigh responsible for keeping your legs in line with your body.) This joins with other quadriceps muscles at a tendon that then encircles your patella. The VMO tendon inserts itself through a small opening on your shin bone. (The tibia.) These tender small muscles are protected by the knee cap which rides in front of them on a loose movable sac like area.
Your VMO is a very active and main contributor for keeping your knee joint stable and in place. Without out your joint would slide out of place every time you moved your legs. In healthy people with a strong and well exercised VMO the fibres are healthy and pain free. In people with unhealthy muscle fibres in the contract phase, when the muscles tighten to improve stability through continuous movement they contract inconsistently and become fatigued quite easily. This is usually referred to as Patello-Femoral Knee Pain. (Chondromalacia Patella).
The main role is, therefore, for the VMO to keep the joint behind the patella in its proper position throughout all ranges of motion for the individual. Those with a malfunctioning VMO, or improperly used VMO can experience mal-tracking of the patella and joint. In addition to pain, swelling, and loss of motion; underlying damage can occur with bad long term results.
The inner groove for the VMO helps keep the knee from twisting out of place when using the inner and outer thigh muscles. The main trouble then comes from an improperly used or improperly exercised VMO. Physical therapists see many injuries each year from athletes and non-athletes because of weak and misused VMO.
How Do You Actively Strengthen the VMO?
Knees are a very vital part of the stricture of the human body. They are responsible for most the motion we do each day to live out our lives. We use them to sit, jump, stand, walk, run, squat, and various other motions. If the knees are not properly balanced and all the muscles in them properly exercised we will see all kinds of problems with the body, including foot and back pain.
Split Lunges, deep squats, and other exercises that engage this tiny muscle should be performed regularly in order to maintain a well functioning knee. Be sure to find a physician to physical therapist who can instruct you properly. Performing deep knee squats, and deep lunges where your knee touches the ground helps engage this muscle more thoroughly.
You can find a few exercises on the internet as well as tests to help you determine if an underdeveloped VMO if the real underlying cause for your knee pain. To test the strength of your VMO sit on the floor with your legs extended and place a rolled up towel behind them. Now place your fingers over the VMO and press your knee against the towel until your leg straightens. If you feel a tug and a slight bulge in this area, your VMO works.
Deep squats past 90 degrees will help activate and fire the VMO muscles. Make sure that your form is correct with your back straight and your head looking forwards. Also, split lunges will also activate the VMO. Make sure that your trainer/therapist is well informed on proper techniques. Properly performed exercises can help you alleviate your knee pain for good and help you have more stability in all your daily activities.

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The Lazy Person’s Guide To Treating A Tender Knee Cap – Brace Yourself

Chondromalacia Patella is a disease of the knee characterized by the softening of the cartilage of a tender knee cap. It is sometimes referred to as “anterior knee pain”. This is a general term for a condition where the cartilage surface of the patella (knee cap) is softened. This medical condition may be caused by many factors including abnormal pressure across the joint surface or hormonal changes in the body.

1.) Signs and Symptoms of Chondromalacia Patella

The pain that is associated to Chondromalacia Patella is usually located over the front of the knee cap. It can be described as a deep aching pain. This pain can be felt most intensely when the knee is bent for an extended period of time, and can be accompanied by swelling issues. The pain can get even worse during activities such as squatting, kneeling or stair climbing, either up or down stairs.

Some patients have reported a grinding feeling in their kneecap stating that they can feel tender as well. This problem affects more females than males especially after a growth spurt where the knee must carry more weight.

Experts usually refer to the precursor of this medical condition as “excess lateral pressure syndrome.” This is defined by the condition where the tender knee cap tends to sit too far out to the side of the knee. This problem is usually predisposed by the shape of the bone and genetics. This is where the knee cap is most tender when pushing on its outside, or lateral, surface.

2.) Treatment Options

A.) Can Surgery Be The Answer ? – Many physicians agree that a tender knee cap that is caused by Chondromalacia should first be treated by conservative means. When treating a tender knee cap, surgery is one of the last options to be considered. Everyone is different, therefore each may exhibit different symptoms. Your physician, in a severe case may recommend surgery.

B.) Do Knee Braces Work ? – The use of a knee support to help control the patella can be extremely useful. Almost all of the braces are not heavy and offer the needed support to a tender knee cap while you participate in activities of daily living. They are not very costly, and will also allow for a health range of motion.

3.) Controlling the Pain due to a Tender Knee Cap

A. ) Ice, or cold therapy, is an effective way to relieve the pain caused by the disease. However, you should be careful in the manner in which you apply ice. If you apply it for more than 5 minutes at a time, it could cause problems. Use an appropriate device which can be used to cool your joint for longer periods.

B. ) Over the counter pain medications, in some cases, can be used to ease the discomfort you may be feeling. This type of drugs includes anti-inflammatory medications like ibuprofen and naproxen and pain medications like acetaminophen. The supplement glucosamine sulfate can also have some beneficial effects when used by patients suffering from the disease. However, you have to use glucosamine sulfate continuously for at least two months before it can manifest its full effect. – See your physician for details on your specific requirements.

C. ) Knee Support : As mentioned earlier in this article, one of the best ways to provide stability during treatment is by bracing. Special knee braces can provide pain relief by stimulating some of the nerve fibers making your joint more stable and secure.

Aside from being used as a supportive device in the treatment of chondromalacia, knee braces may help to better position your patella in its groove so that it “tracks” more centrally. This can greatly help at relieving the pain. Specially designed knee braces help your patella tracking and are exceptionally useful for people with excessive lateral pressure syndrome that causes intense pain on the outer and undersurface of the tender knee cap.

Warning : Don’t Neglect The Fact That You Have Knee Aches When Bending – Brace Yourself

Do you have pain when you are bending your knee?

Of course we have heard of sports stars having knee discomfort when they perform, or overuse their knees. But those of us that are not professional athletes can suffer from pain when your leg is bent as well. Many normal, healthy, active people have aches and pains when their knees are bent.

1.) What is the cause of the problem, if your knee aches when it is bent?

One very common cause of this symptom is Patellofemoral Syndrome. In very basic terms, the upper and lower leg bones (femur and tibia) are held together by various ligaments and muscles. The leg bends at the area where these two bones meet. In order for the leg to bend properly, the knee cap must move up and down in the femoral groove, located at the bottom of your thigh bone. If there is malalignment of your patella, as your leg bends, this can cause you a great deal of pain.

Of course, Patellofemoral Syndrome is only one of several possible causes if your knee aches when bent, and it is generally advisable to have your symptoms evaluated by your physician in order to accurately determine the cause. In the meantime, however, if you are looking for relief from the pain, using a knee brace can help.

2.) Knee Braces – Take Your Stability To The Next Level

Braces are designed to help lend support to the knee joint and surrounding muscles and ligaments, relieving the stress placed on the patella when the knee is in a bent position. A properly fitting brace can also help keep the knee cap in its proper position within the groove, thus helping to minimize the irritation when the knee cap is under pressure. In this fashion, a support can be very helpful in that it can relieve the pain you may feel when your knee is bent or bending.

Knee braces do not have to be custom made to fit you properly. Many available braces are adjustable and designed to fit almost every person’s knee. Moreover, there are many styles to choose from, some soft and flexible, others more firm and restrictive. These braces should be highly considered if you want to support your knee, because they can really provide you with improved stability.

Be proactive, because many times your knee pain will not just go away by itself. If you believe that you can benefit from increased stability and pain reduction, you should check out a knee support today.

Patellofemoral Pain Syndrome in Runners

Knee pain is slowing my run to a crawl! Why is this happening? What is Patellofemoral syndrome?
Patellofemoral pain a.k.a. chondramalacia patella is the most common running-related knee problem. If you have this condition, you feel pain under and around your kneecap and often swelling of the area under the knee cap may occur. The pain can get worse when you are running or when you sit for a long time. Pain can also be associated with a “crunching” sensation when the knee is put through range of motion. You can have pain in only one knee, or you can have pain in both knees. It usually starts as a minor knee pain after running that progresses to pain when you get up in the morning, pain during or after exercise then pain all the time. Prompt intervention can decrease the period of disability form this injury.
The exact cause of patellofemoral pain is hard to define. It has been described as having something to do with the way your kneecap (called the “patella”) moves on the groove of your thigh bone (called the “femur”). Contributing factors include overuse and overload of the knee joint (too much, too soon, too fast syndrome), biomechanical problems and muscular imbalance or weakness. Often it is associated with an extremely flexible foot type and over-pronation (rolling in of your foot). It is more common in women than men and this is due to the “Q angle” of woman’s hips putting more stress on the knee. Weakness of the vastus medialis or the inner thigh muscle has also been touted as a cause.
What can I do to help my knee mend and relieve the pain ?
Take a break from running and any other activities that can cause a lot of pounding on your legs. Practice relative rest activities like swimming, biking, or the elliptical trainer which supports your body weight and puts less stress on your knees. As your knees feel better, you can slowly go back to running. It is important to do this slowly, and increase the amount of time you run by only about 10-20% a week.
The mainstay of treatment is physical therapy. It is imperative to work on the muscle imbalances that led to injury as well as stretching your hamstrings and strengthening your quadriceps. Strengthening is very important because your quad muscles control the movement of your kneecap and this is the most recognized cause of this syndrome.
Talk to your podiatrist about your running shoes and orthotics; it would help to bring your shoes in for the doctor to see, proper running shoes can really help knee pain. Orthotics are often needed to decrease and stabilize excessive foot motion that causes abnormal stress on the knee. Even just a simple arch support insert from the local drug store can be helpful. Although custom orthotics are considerably more expensive than off-the-shelf devices, they last much longer and provide more support or correction. For hard core runners, the durability is important. Many people wear out a store purchased device in just a few months when a custom device can last for 2 to 3 years. In some cases, however, an over-the-counter device can be just as effective, particularly when combined with a stretching and exercise program.
Ice your knees for 10 to 20 minutes after activities, this can ease the pain and speed up healing. To keep your hands free, use an elastic wrap to hold the ice pack in place. An anti-inflammatory medicine like ibuprofen may also help, however this should not be used to “get through” your workouts.
Will I ever be able to run again?
Be patient! Keep exercising to get better. Patellofemoral pain can be hard to treat, and your knees won’t get better overnight, some people are lucky and get better quickly but it might take six weeks or even longer for your knee to get better. Very few people need surgery to relieve their knee caps instability.
Remember, you’ll be less likely to get this pain again if you continue to strengthen and avoid “too much, too soon, too fast syndrome!”. Even though the cause of patellofemoral pain syndrome remain uncertain, the good news is that most patients recover with conservative treatment, particularly if they maintain a disciplined approach.

Severe Aches & Pains In Your Knee – Avoid This Painful Trap With The Help Of A Knee Brace

I Have Osteoarthritis Of The Knee… What Does The Future Hold For Me?

One of the most common afflictions of the baby boomer generation is osteoarthritis of the knee (OAK). Up to 20 million Americans may suffer from this condition.
OAK develops as a result of degradation of the articular cartilage. Articular cartilage is the smooth lining or gristle that covers the ends of the leg bones where they meet to form the knee joint. The cartilage provides a smooth surface for the joint to move and also functions to cushion the knee with impact.
The layer of bone underlying the articular cartilage is called subchondral bone.
Osteoarthritis is a complex process that involves both inflammatory as well as mechanical factors. Initial joint inflammation leads to chemical changes within the cartilage that leads to premature wearing away. When the articular cartilage wears away, the bone underneath is uncovered and rubs against bone. Small bone spurs or osteophytes may form in the joint as a result of mechanical factors.
The primary symptoms of OAK include pain, stiffness, and swelling. Patients may complain of stiffness in the knees with prolonged sitting. They may also experience pain in the knees at night. Occasionally clicking or short term locking may occur.
So what treatments are available now and what is going to be available in the future?
Unfortunately, at the present, most of our treatments currently are aimed at symptom control because we do not yet have therapies that reliably and convincingly slow down or reverse cartilage deterioration.
Physicians may prescribe medicine to help control. Acetaminophen (Tylenol) is a mild analgesic (pain reliever) with few side effects if the drug is not taken on a chronic basis. Some people may also get relief of pain with over-the-counter anti-inflammatory medications, such as ibuprofen and aspirin.
Other anti-inflammatory medicines such as COX-2 inhibitors don’t cause as much stomach upset and other intestinal problems like standard anti-inflammatory drugs do. Insurance companies, though, are reluctant to pay for these since they are more expensive than standard anti-inflammatory drugs.
Medical studies have shown that glucosamine and chondroitin sulfate can also help people with knee OA. These supplements seem to have nearly the same benefits as anti-inflammatory medicine with fewer side effects. While the research results are mixed, many people find relief with these supplements.
A corticosteroid injection may be prescribed. Corticosteroids are powerful anti-inflammatory medicines and work very well and very quickly to relieve pain. However, they do have potential side effects and should be used sparingly and cautiously.
Multiple injections of corticosteroids worsens the process of degeneration.
Another potential problem is the invasive nature of corticosteroid injections. Any time a joint is entered with a needle, there is the possibility of an infection. Most physicians use corticosteroid injections sparingly, and avoid multiple injections unless the joint is already in the end stages of osteoarthritis, and the next step is knee replacement.
Another type of injectable medication is hyaluronic acid. Doctors inject five doses into the joint at weekly intervals for a total of five weeks. The medicine helps lubricate the joint, ease pain, and improve a person’s ability to get back to the activities they enjoy. Some people have had good results for up to one year after getting these treatments.
Physical therapy plays an important role in the nonsurgical treatment of OAK. Physical therapists teach their patients how to protect the arthritic knee joint. This starts with tips on choosing activities that minimize impact and twisting forces on the knee. People who modify their activities can reduce pain and perhaps slow down the rate of deterioration of knee OA.
Shock-absorbing insoles placed inside shoes can also reduce impact and protect the joint. A cane or walker may be recommended to ease joint pressure when walking. People who walk regularly are encouraged to choose a soft walking surface, such as a cinder or grass track.
A type of knee brace, called a knee unloader brace, can help when OAK affects one side of the knee joint. For example, bowlegs occurs when the inside (medial) part of the knee joint is narrowed. The unloader brace pushes against the outer (lateral) surface of the knee, causing the medial side of the joint to open up. In this way, the brace relieves the pressure and unloads the medial side of the joint. A knee unloader brace can help relieve pain and allow people to do more of their usual activities.
For mild cases of knee OA, a heel wedge worn in the shoe tilts the heel. The wedge alters the way the knee lines up, which works like the unloader brace mentioned above to take pressure off the arthritic part of the knee.
Range-of-motion and stretching exercises can improve knee motion. Strengthening exercises for the hip and knee help steady the knee and give additional joint protection from shock and stress. People with knee OA who have strong leg muscles have fewer symptoms.
In some cases, surgical treatment of OA may be appropriate.
Surgeons can use an arthroscope to clean the joint by removing loose fragments of cartilage. People have reported relief when doctors simply flush the joint with saline solution. Removal of torn cartilage can also help with symptoms.
OAK in the medial compartment can lead to bowing of the knee. As mentioned earlier, a bowlegged posture places more pressure than normal on the medial compartment. The added pressure leads to more pain and faster degeneration where the cartilage is being squeezed together.
Surgery to realign the angles in the lower leg can help shift pressure to the other, healthier side of the knee. The goal is to reduce the pain and delay further degeneration of the medial compartment.
One procedure to realign the angles of the lower leg is called a proximal tibial osteotomy. In this procedure, the upper part of the shinbone (tibia) has a wedge cut out, and the angle of the joint is changed. This changes the leg from being bowlegged to straight. By correcting the joint deformity, pressure is taken off the cartilage.
A proximal tibial osteotomy buys some time before a total knee replacement becomes necessary. The benefits of the operation usually last for five to seven years if successful.
A novel alternative is the Orthoglide medial knee implant. Data representing the first complete year of enrollment in the OrthoGlide clinical study was presented at the American College of Rheumatology’s annual meeting in Boston, MA. The data was presented by William Arnold, M.D. “The OrthoGlide prospective clinical study has enrolled 92 patients with osteoarthritis of the medial compartment that met the inclusion criteria,” said Dr. Arnold. “These patients would have been candidates for an invasive Total Knee Replacement (TKR) procedure. The pain relief experienced by the patients enrolled in this study, along with the return of knee function at one year is similar to TKR results but with a much less invasive procedure.”
A total knee replacement is the final solution for advanced knee OA.
Surgeons prefer not to put a new knee joint in patients younger than 60. This is because younger patients are generally more active and might put too much stress on the joint, causing it to loosen or even crack. A revision surgery to replace a damaged prosthesis is harder to do, has more possible complications, and is usually less successful than a first-time joint replacement surgery.
Obviously, the best solution would be to find medications that can slow down or reverse cartilage damage early in the course of the illness.
Some research has focused on the area of cytokines. These are chemical messengers that aggravate inflammation. Evidence exists that blocking cytokines may slow down cartilage loss. In addition, enzymes called matrix metalloproteinases inhibitors may cause cartilage degradation.
What seem to play a key role in cartilage damage are free radicals. Free radicals literally chew away at cartilage.
A recent Japanese study has shown that a new compound, C60 fullerene, prevents the degeneration of articular cartilage in a rabbit model of osteoarthritis.
What this compound does is reduces the degradation of chondrocytes, the cells that make up cartilage. “C60 is characterized as a strong radical sponge and potential activity as a free radical scavenger,” said lead investigator Dr. Kazuo Yudoh.
Intra-articular injection (injection of the substance into the knee joint) in rabbits with OA significantly reduced articular cartilage degeneration. The effect was dose dependent and the results were superior to those achieved with hyaluronic acid. Moreover, the combination of hyaluronic acid and C60 provided results beyond that achieved with either agent alone.
The study, continued Dr. Yudoh, indicates that “C60 fullerene may be useful as a protective agent against the oxygen free radical-induced pathological features in a variety of diseases.” (Arthritis Rheum 2007;56:3307-3318).
Another area of interest is stem cells.
Chondrogen, is an investigational compound that consists of a preparation of adult stem cells that is injected into the knee. To date, in clinical trials, it appears to have produced a significant reduction in knee pain compared with other treatments.

My Burning Kneecap Pain : How Can I Get Rid of It!!? – a Brace Can Help, Read on

Burning knee pain is for the birds!
The knee discomfort comes on suddenly, as if it does not care about you! It comes on when it wants to… After exercise, in the morning, when sitting for long periods of time. It does not need to feel invited, it just shows up when it wants to.
The knee discomfort you have can quickly get more and more intense, to the point where you are now looking for relief. – Can you relate?
What can cause such an aggravating knee pain problem?
Maybe, more importantly, what can you do about it?
The knee is an intricate mechanism that takes a lot of daily abuse. Nearly all of the activities that we do somehow involves the use of our knee, in some way or another. Whether we realize it or not…
Just like any mechanism, as time goes on, the integral components can start to wear out. – One part of the knee that often experiences wear and tear is the patella, otherwise known as the kneecap. The kneecap can be affected by trauma (i.e. remember hitting your patella on the furniture in your home about a month back?) or by overuse (i.e. that new jogging routine of yours is great for the waist but may not be so good for the knees). But even if you have not injured your knee or participated in rigorous sports, time itself and daily wear take can their toll on your patella, which can result in your burning kneecap pain.
Sometimes, the kneecap itself can get “off track” and become dislocated. Again, this can result in knee pain. Sometimes, due to a number of reasons, inflammation can occur under the kneecap, interfering with the movement of the joint and causing burning kneecap pain.
If you experience this kind of discomfort that is persistent, recurs, or worsens over time, it is best to have your knee evaluated by a medical professional. Only a qualified specialist can diagnose the cause of your intense knee discomfort and recommend the most effective course of treatment.
But, in the meatime, there are things you can do to help add stability and help reduce your knee pain problem. Aside from conventional at-home treatments, such as rest (which can have limited benefits), ibuprofen and/or ice packs, one of the most successful ways to help alleviate your knee pain is the use of a knee brace. – These supports should never be overlooked.
Knee braces can be useful in helping stabilize the patella, and knee joint itself. Specialized supports can help to keep the kneecap on its proper “track” over the femur. Further, a knee brace can help reduce the stress on the knee joint itself, helping to slow the wear and tear on the meniscus, and helping to relieve inflammation occurring within the knee. As a result, the knee brace can help significantly reduce the sensation of burning kneecap pain. – The great things about a knee support is that they do not have to be really big and bulky either.
You do not have to have a perscription to get a knee support. In fact, there are many different knee brace options for you to choose from.

Do You Have Knee Aches & Pains At Night? – Special Report On Knee Braces For Extra Support