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What is Knee Pain?

by MASS4D® Insoles

Your knees play an important role in helping you perform all kinds of movements such as walking, jumping, running or kicking. As the largest joint in the body, the knee forms a vital connection between your upper and lower leg.

When you have knee pain, you’ll likely have a hard time remaining active especially if you’re an athlete involved in sports such as running or football; the pain will typically become worse with more stress placed on the knee joint.

While common among athletes, knee pain can happen to anybody in different ways and for a number of reasons – symptoms and causes often vary from person to person, and need to be examined for choosing the best treatment option.

Knee Pain
Pain in the knees could be a sign of foot posture problems. 

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

What knee pain feels like 

You might feel pain in your whole knee or in one specific region only. This pain could be of mild-to-severe intensity, with feelings ranging from sharp, shooting, ashiness or even burning. Knee pain is often accompanied with other problems.

Some of these problems can include difficulty in bending or straightening the knee, a feeling of the knee ‘giving way’, inability to walk up and down the stairs without pain, swelling of the knee and changes in the appearance of the knee.

It is possible that you may also hear a popping sound the minute you injure your knee; this could be a sign of a tear in one of the ligaments or tendons that support the knee joint.

For example, a tear in the Anterior Cruciate Ligament (ACL) causes pain and swelling in the middle of the knee.

ACL injury

Similarly, any pain or tenderness felt on the inside of the knee could stem from an injury to the Medial Collateral Ligament (MCL). The knee may feel unstable, especially when any kind of weight is placed on it.

Runner’s knee, also known as patellofemoral pain syndrome, is a painful knee condition that commonly affects runners. This pain is felt mostly at the kneecap and is often described as being either sudden and sharp or dull and chronic.

In case of a fracture, there may be intense pain followed by swelling or bruising in the knee region. As a result, your knee may appear red or blue in colour because of impact on the bone.

Most people going through knee problems will experience swelling, pain, redness and warmth along the knee joint.

A dislocated knee is rare and will make your knee look deformed while causing severe pain and discomfort; rush to the emergency department anytime you suspect you have a knee dislocation or fracture.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

How does knee pain happen 

Knee pain can result from – sudden injuries that involve direct trauma to the knee itself, long-term injuries that develop over a period of time, or conditions that affect the bones.

Injuries to the knee joint can be instant following events like falling down from a height or twisting the knee abnormally. You can expect to find immediate symptoms such as pain and swelling in the region within minutes of such an injury.

These types of injuries can cause serious damage to the knee structure in the form of ligament tears, sprains, dislocation, fractures, complete or partial rupture of tendons.

The causes of ACL injury can include sudden movements, such as quickly changing direction (cutting), or landing awkwardly from a jump. The resulting damage to your knee can either cause a partial or complete tear of the ACL.

Any direct blows to the knee can injure the MCL ligament, be it contact sport, falling down, or twisting the knee joint while stepping down stairs. Whatever the cause, the end result is that the medial collateral ligament is damaged causing pain.

Overuse injuries commonly develop in runners and cyclists as a result of repetitive foot movements that stress the knee over time. By constantly repeating the same motion, athletes become vulnerable to inflammation of the knee joint or kneecap.

Running Foot Posture Problem

This is especially true if you have foot posture problems such as flat or high arches; with the feet not moving correctly, the stress from physical activities can multiply because of the lack of proper foot support.

For example, there may not be a single cause for runner’s knee; a combination of factors such as weak quadriceps, improper form and foot posture problems can contribute to the gradual development of runner’s knee.

In some cases, conditions like arthritis or osteoporosis can slowly affect the knee joint by weakening the bones. This can produce knee pain as well as stiffness, swelling and pain in other joints of the body.

Poor posture can present different symptoms of malalignment syndrome in different individuals. Misalignment of the shoulders, back, torso, hips, and/or knees are observed in poor posture. This causes tension in the muscles, tendons and ligaments, followed by imbalance in the weight loading patterns.

This type of postural imbalance increases stress placed on the knees. Over time, added stress on the lower body may increase the risk of knee injuries, especially while performing physical activities like running.

Obesity is another factor that can increase the likelihood of developing knee pain.

Excess weight may cause a flatfoot posture to develop over time because of the added pressure on the feet. This causes changes in the structure of the feet, primarily in the form of flattened arches.

As a result, there are also changes in the alignment of the lower body, causing excessive stress to be placed on the knees.

How can I avoid it

By learning about some of the risk factors for knee pain, you can take preventive measures to protect your knees.

Obesity can increase your chances of having knee pain because of the excess weight that is placed on the knee joints. Keeping your weight in check and following a healthy lifestyle can help reduce added stress on the knees.

Having a diet rich in nutrients such as calcium and vitamin D can help minimise the likelihood of conditions that cause bone loss.

Since athletes in sports such as running or volleyball have a higher rate of knee injures, it would be worth investing in protective gear such as knee pads to help cushion any excess strain during a game.

Muscle weakness, especially in your quadriceps, can act as a risk factor for running-related knee pain; the quadriceps are responsible for stabilising the kneecap and without strength, these muscles are unable to overpower the large external forces produced during running.

Hip Stretch

Similarly, an imbalance in the functioning of the hips such as reduced hip abductor strength has been frequently observed in athletes with runner’s knee. Your hip abductor muscles help in rotating the leg at the hip joint and are necessary for movements such as walking or running.

Unhealthy foot movement patterns such as the excessive inward rolling of the foot force the lower body to compensate for this abnormality; a weak foot posture such as a flatfoot condition causes the shin and thigh bones to twist inwards which gradually adds stress to the knee joint and may cause pain over a period of time.

Practising stretching and strengthening exercises can help in providing relief from knee pain while improving flexibility in your knee joints. Such exercises need to target the quadriceps, hips and core muscles that are necessary for maintaining better lower body control.

A pre-existing foot posture problem needs to be identified in the treatment of runner’s knee; this should be considered as part of both preventive and rehabilitative measures.

Consult a physical therapist who can plan a treatment programme to build strength in your knees.

MASS4D® Insoles can help knee pain 

Most people are unaware of the effect their feet can have on their knees.

Since the feet act as the foundation of the whole body, any irregularities in the way your feet move can eventually cause problems in your posture and lower body especially your ankles, knees, hips and lower back.

When you have arches that are either unusually high or low, your feet move in an improper manner, and so does the rest of your body.

For instance, if you have flat feet, your shin and thigh bones will have a tendency to twist excessively inwards. This places tremendous stress on your knees which try to adapt to this movement.

Knee Pain

This is why treatment plans for knee pain caused by an unhealthy foot posture should include MASS4D® Insoles. By supporting your foot in its most ideal position, these insoles help in guiding the movement of your feet and body.

When your feet function the way they’re supposed to, your knees are no longer incorrectly aligned with the rest of your body. This provides relief from knee pain while improving your overall posture.

Using MASS4D® Insoles can also be a good way to protect yourself from a number of foot and lower body conditions that develop as a result of flat or high-arched feet.

MASS4D® Insoles can be used either on their own or as part of an active rehabilitation programme, depending on the doctor’s recommendation. If you’d like to purchase a pair, simply click the 'buy button' below.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

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