If you suffer from knee pain when walking downstairs, you are likely having problems associated with your patella (knee cap). It is a common complaint, and one that can affect many different populations. Often these problem are caused by incorrect tracking of the patella, muscle weakness, muscle tightness or overuse. There are things you can do at home to help and improve your pain. These are two common problems you might have if you have consistent pain when walking downstairs.
Patellofemoral Pain/ Chondramalacia (Runners Knee)
This syndrome occurs when the underside of the knee cap is irrupted and damaged. it occurs mostly through poor tracking of the patella as you bend and straighten the knee. There is a special grove that the knee cap should move in during normal knee function, and when it doesn’t it can cause wear and tear damage. If your lateral or medial quads are too tight or too weak you will often suffer from this pain. It results in inflammation, pain and swelling and is a common cause of pain when walking down stairs.
A bursae is basically a fat pad, and they can become inflamed and swollen. When the one in your knee gets aggravated you will often suffer from pain. Walking downstairs places a lot of pressure on the burs, and it can be a cause of your discomfort. Although it is less common than Chondramalacia, it can also be a cause.
There are many different overuse syndromes of the knee, and a lot of them might contribute to knee pain when waling downstairs. It is important that you get a proper diagnosis so you can get specific treatment. In the meantime, there are quite a few things that you can do to help general knee pain.
What Can You Do At Home To Help Knee Pain?
We are going to talk in general terms today, to keep it simple and easy to implement. In all three cases these things that you can do at home will greatly help any of the above conditions and should be implemented immediately. For more specific rehabilitation protocols keep your eyes peeled on the blog and make sure that you head to a medical practitioner to get a proper diagnosis and treatment protocol.
Self Soft Tissue Work
Working through your calves and quads can help a lot. Sign up to the blog and get a free guide on how to release your quadriceps, both with a foam roller and tennis ball. Your rec fem can cause a lot of problems for your knee, and if your vastus muscles are tight they have a big effect on your patella.
For your calves, check out this picture. Work with the tennis ball over the whole calf muscle, often trigger points in that area can refer to knee pain. Although it won’t cure your problem, functioning calves will help your knee work more efficiently and can help with your pain.
Exercises For Glutes, Calves, Hamstrings and Quads
For all these conditions you need to have strong surroundings. Your knee needs to be protected, and after the initial rehab rest phase you need to get into strengthening these area right away. Calf raises, bridges, single leg squats and stiff leg deadlifts are a must…and you can do them all at home. Check out these pics.
Single Leg Squats
Stiff Leg Deadlifts
These things will not necessarily cure your problems, but will go a long way to helping them. Try out the exercises and self massage and see how you go.