Whether you're a dedicated runner, a sports enthusiast, or simply navigating the challenges of everyday life, we know that knee pain can be a real setback. At our clinic, we meet numerous clients struggling with knee pain every week, and it's not just the runners who face this issue. Knee problems can affect people from all walks of life, and contrary to popular belief, it's not always about wearing the wrong shoes or overexertion. Often, muscular imbalances, poor hip stability, or a weak core can be the root cause. 
In this blog, we shed light on the three most common types of knee injuries, help you recognise their signs, and provide valuable tips to not only alleviate the pain now but also prevent it from returning in the future. If you're uncertain about the cause of your knee pain, our therapists are here to assess and assist you. 
Please remember, if you’re in a lot of pain, it’s best to contact your doctor or healthcare provider as soon as possible. 

ITBS (Iliotibial Band Syndrome) 

Weak hip muscles, especially the gluteus medius 
Overpronation or poor foot biomechanics 
Regular running on hills or cambered roads 
Pain on the outside of the knee, worsening during activity 
Discomfort while bending or straightening the leg 
Pain on the outside of the knee beyond 45 degrees of flexion 
Adequate warm-up before exercise 
Stick to even surfaces; be cautious of road camber 
Rest or cross-train to reduce ITB pressure 
Sports massage to release tight muscles 
Regular stretching and foam rolling 
Strengthening exercises for the glutes 

Jumper's Knee (Patella Tendinopathy) 

Poor foot mechanics 
Muscle imbalances 
Incorrect training techniques 
Tenderness below the kneecap 
Swelling or puffiness around the knee due to inflammation 
Aching or painful sensation while contracting quads or performing jumping exercises 
Rest and ice to reduce initial pain and inflammation 
Rehabilitation program incorporating strengthening exercises 
Quadriceps stretching routines 
Sports massage to alleviate thigh tension 

Patellofemoral Syndrome (runner's knee) 

Overuse or sudden increase in activity 
High impact on the knee 
Incorrect patella tracking due to muscle imbalances 
Aching pain in the front of the knee, especially under the patella 
Tenderness along the inside of the kneecap 
Swelling post-exercise, worsening on hills or after prolonged sitting 
Identify the root causes 
Strengthen the Vastus Medialis (inside quad) 
Regular quad stretching exercises 
Apply PRICE principles (Protection, Rest, Ice, Compression, Elevation) after exercise 
Temporary cessation of activities worsening the pain 
Consider a patella tracking knee brace or support 
Taping the knee for added support during recovery 
Remember, prevention is the best cure. Maintaining a balanced fitness routine, addressing muscle imbalances, and listening to your body are key to preventing these common knee injuries. Additionally, regular sports massages, taping, and targeted strengthening exercises can significantly contribute to your knee health. 
Considering a career in sports massage? Contact us today or view our range of courses and sports massage introduction days. 
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