What you Shouldn't Do With Knee Pain | Total Performance Physical Therapy

What you Shouldn’t Do With Knee Pain

October 22, 2021


When you get injured, whether it is your knee or another body part, what you don’t do is just as important as what you do.  And no, stopping all activity is not the answer.  It is the answer most often given and most often done, but there are very few times when stopping activity is the answer to healing pain.

When we discuss knee pain in this article, we are not talking about knee pain that came because of trauma.  This pain did not arise because of a fall or a torn ligament, this is pain that you are not sure exactly what you did to cause it.  Pain that is the result of an accident or fall calls for rest to heal, pain that you are not sure exactly what you did to cause it is pain that you should not rest for it to get better.

Here are the top 3 thing that you should NOT do if you have knee pain.

  1. Wear improper shoes

What are improper shoes?  These are flats, flip flops, high heels, basically anything but sneakers.  Even going barefoot should be avoided when dealing with knee pain you are looking to heal.  Not wearing the proper shoes causes the foot and knee to be in misalignment and this misalignment causes knee pain and believe it or not, the position of your foot could be the cause of the knee pain.

The knee is the hub for the leg.  Therefore, everything that goes on at the hip and the ankle, effects the knee.  So, if you have a flatter foot or a high arch or a foot issue that you may not even be aware of, this can have a negative effect on the knee, and you may feel the pain in the knee before you ever feel the pain in the ankle.  This foot misalignment and pain can also cause the hip pain so it may not just stop at your knee.

You should avoid walking barefoot, even around your house.  Not only will sneakers provide support to your foot and knee, but it will also allow for shock absorption.  Every time your foot hits the ground it must absorb shock.  This shock first gets absorbed in the ankle, then heads up to the knee.  If there is a shock absorbing shoe on like a sneaker, that sneaker can absorb the shock so that way it creates less stress on the knee.  This can minimize the inflammation and pain in the knee.

2. Do not have your knee wobble

When you go down the steps or go to sit down, you should pay attention to the position of the knee. Most likely if you are dealing with knee pain, you will see the knee start to drift inwards.  You can see an example of this in the You Tube video below.  This movement inward puts a lot of stress on the knee and can cause pain.  In fact, this is most likely one of the reasons that you are having pain, the fact that you knee is unable to stay straight as you sit down, walking, go down steps, etc.

This knee wobble is generally due to a lack of strength, usually at the hips.  You can look on our Total Performance Physical Therapy You Tube channel to learn some exercises that you can do to strengthen your hip.  You can also find out some foam rolling techniques that you can do to loosen up the muscles that may be causing knee pain also.

3..Don’t limp

Again, one of the things that people do, either consciously or unconsciously, is the limp.  Whether it is limiting the amount of weight they are putting on the knee or keeping the knee straight when walking or whatever limping strategy your body comes up with, this is damaging to the knee, the hip, the low back, and the ankle.  It is important that no matter how much the knee hurts, that you do not limp.

Below are a few strategies that you can do to if you knee hurts to walk that won’t cause you to limp and will not damage the other joints besides the knee

Gentle movement for a knee that is hurting, and you don’t know why, is a great way to heal quicker without affecting any other joints.  This is not a no pain, no gain strategy.  You should continue to move within the limits of pain, not just push through the pain so that it hurts worse.  Continuing to exercise and keep up normal and regular activities is not advised.  Above all else you should consult a Doctor of Physical Therapy to determine all the causes of your knee pain and the best ways to heal it.

If you or someone you know is suffering from knee pain and wants a FREE consultation with a Doctor of Physical Therapy, click here and enter your information or call our office at 215-997-9898 and we will be in touch!