Currently viewing the category: "knee pain"

Runners Stretch for Knee Pain

By On · Add Comment · In iliotibial band friction syndrome (ITBFS), knee clicking, knee pain, Los Angeles sports chiropractor, orthotics, runners stretch

So you’re a runner and you’ve got knee pain. Is it on the outer side of the knee? Does it hurt worse on going downhill? Do you hear clicking? You may have iliotibial band frictions syndrome (ITBFS).

ITBS is a painful knee condition that is common in runners, specifically those that run downhill. The iliotibial band (ITB) is the longest tendon in the body. It runs from the pelvis (gluteus maximus and tensor fascia lata specifically) to the tibia (a shin bone). It can get tight, particularly in people that have foot dysfunction (overpronation, for example), and when it does it can snap across the knee joint becoming inflamed.

It is the inflammation of the ITB that is most painful, although a tight tendon can definitely cause discomfort. So if this is you, please start by icing the ITB at the tibial insertion, or on the outer part of the knee. Next, you should probably see a sports chiropractor, who will go in and really release the area with myofascial work, adjust you pelvis, sacrum or lumbar spine (especially if you have associated low back pain–a common occurrence with ITBFS).

Then you’ll want to stretch. Watch the video below for the best running stretches and IT band home treatment for knee clicking and pain. Do this stretch everyday and watch your ITBS clear right up. You may need orthotics, particularly if this is a chronic and recurring problem, another reason to see your Los Angeles sports chiropractor. Happy stretching.

Corrective Exercises for Knee Clicking

By On · Add Comment · In degeneration, exercise, knee clicking, knee pain, kneecap, muscular imbalance, patella, quadriceps, tracking disorder, vastus lateralis, vastus medialis, West Hollywood sports chiropractic office

Clicking at the knee is a common complaint walking into my West Hollywood sports chiropractic office.  Although a couple sites on the knee are potential origination points, I find that the most common area of occurrence is at the kneecap (patella) itself.  Knee clicking coming from the knee cap is usually painless, but it can eventually lead to breakdown of the cartilage underneath the patella itself, which can be painful.

Despite being painless in the early stages, knee clicking can be disconcerting, so those experiencing it want answers.  I’ve cut the video below to explain clicking knee coming from the patella.  In a nutshell, knee clicking comes from a tracking disorder of the patella on the femur and tibia on bending and straightening the knee.  The disorder is usually due to a muscular imbalance of the quadriceps muscles, specifically the vastus lateralis, which gets strong or overactive, and the vastus medialis, which gets weak or under active.  The vastus lateralis, being the strong one, will thus pull the kneecap toward the outside of the leg on knee extension leading to a…”click.”

The way to fix knee clicking is by strengthening the vastus medialis relative to the vastus lateralis.  Watch the video below to see the best exercise to correct clicking knees due to a tracking disorder or muscular imbalance.  Remember, not fixing your knee clicking problem can lead to future degeneration, pain and disability, so start exercising now to click no more.


West Hollywood Chiropractic: Glute Stretches to Relieve Low Back and Pelvic Pain

By On · Add Comment · In abdominal core, gluteal bridges, gluteal muscles, gluteus maximus, gluteus medius, hip extensor, hip pain, knee pain, low back pain, muscular imbalances, walking, West Hollywood chiropractic

Low back pain, hip pain and knee pain can all originate from a weak pelvic girdle.  When the muscles of the butt and pelvis get weak, the low back loses support–add in a weak abdominal core and you’ve got a recipe for disaster.

In my West Hollywood chiropractic office, I always evaluate the pelvis and buttocks muscles, which are also known as the gluteals.  The gluteus maximus is the main muscle of walking, as it is the primary hip extensor–a movement necessary to bring the leg back during walking (gait) cycle.  The gluteus medius is the muscle that holds the pelvis upright as we stand.  When the glutes get weak–or perhaps lazy is a better word–they need to be isolated and strengthened. 

No muscle can be totally isolated because muscles work together–synergistically–as a group.  However, there are two exercises that are outstanding for isolating the gluteal muscles as much as possible.  The first is called gluteal bridges, and if you watch the video below, you can see a great version that will not only strengthen the gluteus maximus muscles, but will also help correct any muscular imbalances that are in place, whereby one side becomes stronger or weaker than the other.  The second exercise is called hip abductions and we’ll save that for another post.

You should have your work cut out for you with the gluteal bridges I demonstrate in the video, so watch and practice.  If you are not sore the next day, then you aren’t doing them right.  But don’t worry, you’ll be sore…

Beverly Hills Sports Chiropractic: Exercises To Strengthen Inner Thighs

By On · Add Comment · In adductors, Beverly Hills chiropractic, iliotibial band friction syndrome (ITBFS), inflammation, inner thigh muscles, IT band stretches, knee pain, sports chiropractor

Pain felt on the outer knee, especially in runners, can be due to iliotibial band frictions syndrome (ITBFS).  The iliotibial band (ITB) is the longest tendon in the body.  It is a conjoined tendon, which means it originates from two different muscles–the gluteus maximus (your butt) and the tensor fascia lata (front hip).  When tight, the ITB can snap across the knee joint, causing inflammation and ultimately pain.

Visiting a sports chiropractor is your best bet to relieving this painful knee condition.  In my Beverly Hills sports chiropractic office, I would treat your iliotibial band frictions syndrome with physiotherapy, myofascial release, chiropractic adjustments of the pelvis and knee, and eventually rehab exercises.

The best rehab exercises I know for fixing ITBFS are IT band stretches, and strengthening the inner thighs.  The adductors are the muscles of the inner thighs, and when weak, they are unable to counter the tight ITBs.  This imbalance is one factor leading to ITBFS.  To prevent outer knee pain, try the exercise I demonstrate in the video below.  All you’ll need are some simple yoga blocks, and squeeze away–guaranteed to remove knee pain and improve posture.  Please watch the video below to learn the best inner thigh strengthening exercises available.

West Hollywood Chiropractic: Exercises for Knee Pain Relief

By On · Add Comment · In inflammation, instability, knee pain, knee stretches, knee surgery, orthopedist, rehabilitation, sports injuries, torn meniscus, West Hollywood sports chiropractor
Got a call from an old friend the other day, said he tweaked his knee pretty badly.  He said he was trying to avoid surgery, but his doctor thought it might be necessary because he probably tore his meniscus.  I asked what tests and diagnostic imaging the doctor had done and he said, “None–I just showed her where the pain is.”

“Listen, I’m not saying you don’t have a torn meniscus, because I wouldn’t know that without seeing you and doing some tests to make that evaluation; but by the way you’re describing it, it might not be,” I told him.

He asked if there were any stretches one could do to rehab a knee.  My response was that seeing a doctor that understands sports injuries was the probably the wisest thing to do, and preferably an orthopedist or West Hollywood sports chiropractor; but I told him I would cut a video showing some preliminary stretches that would be part of a knee rehab regimen.

I want to caution anybody watching this video that doing these stretches with a recent knee injury is not advised without the supervision of a doctor.  However, saying that, once inflammation has been controlled and any instability stabilized, stretching the muscles I show in the video should do wonders to open the knee joint up, preserving the knee.

Finally, these stretches are good for non-injured people too, so if you are looking for an excellent knee-opening regimen, try the stetches in the video; I guarantee with a little diligence, you’ll be truckin’ like an old pro.  There ya go, Pauli.

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