Eliminating post-workout knee soreness
Updated: Sep 30
Any one who has injured their knee will tell you that knee injuries can stick with you for a very long time. The good news is that most knee injuries don’t involve major trauma and injury to the ligaments of the knee. In my Plymouth chiropractic office, most knee injuries that I see are simply the result of stiffness and soreness that gets ignored and eventually leads to problems with tracking of the knee cap.
Before you workout, take a few simple steps to get the fluid in your knees moving around and lubricating the cartilage. Begin by taking a couple of deep knee bends and then bring your feet close together, put your hands on your knees and rotate your knees in a big circle clockwise, then counter clockwise. This simple step will help your knees be more mobile and ready for your workout.
Deep Knee Bends
IT Band Stretch
Stretch for Lower Quad
Full Quad and Hip Flexor Stretch
AFTER you workout, is the time for stretching your quads and IT Band. If your quad (which is called the quad because it is made up of 4 sections of muscle in the front of your leg) and IT band are too tight, your knee cap will be pulled up and down your leg unevenly. (patellar mistracking syndrome or runners knee) This will cause the cartilage on the underside of the kneecap to grind and wear down unevenly and result in pain.
Two additional things that may help are custom orthotics and chiropractic adjustments to the knees. I personally can attest that I couldn’t run without my orthotics and/or chiropractor. I have had several pairs of orthotics made over the last 12 years and have benefited from countless trips to my chiropractor over the years for specific work on my knee. If you are looking for help with your knee pain relief, please call my office. I have been fortunate enough 🙂 to have a little too much experience working with knee problems and have become quite experienced with what works and what doesn’t work.
Sorry about the model used in the photographs. Claudia Schiffer wasn’t available on Active Family Chiropractic’s modeling budget so I had to use myself instead!