Tackling Front Knee Pain Through Better Movement

Anterior knee pain is extremely common for active individuals. It can range in severity from a vague ache to something that derails your daily activities, making it challenging to complete workouts or even walk up and down the stairs. 

Although common, anterior knee pain is rarely a sign of structural damage at the knee. It typically develops over time from altered movement patterns that overload the knee, gradually creating strain, rubbing and pain.

Living with Anterior Knee Pain

Anterior knee pain commonly presents with:

• Increased pain with stairs, running and jumping

• Pain when straightening the knee

• Pain after prolonged sitting

• Popping, grinding or crunching when moving the knee

• Swelling around the kneecap

While most symptoms occur directly at the knee, anterior knee pain is rarely an isolated knee problem; it typically indicates an issue in the foot or the hip that is transferring extra stress to the knees.

There are several factors that are common to find in those experiencing anterior knee pain, including:

• Tight hamstrings and quadriceps

• Poor glute med or hip stabilizer function

• Flat feet

All of these increase positional strain at the knee. Over time, excessive wear and tear can contribute to arthritis and fat pad impingement.

Tackling Anterior Knee Pain

Knee pain can be a stubborn irritant in your day, but that doesn't mean it has to be. Here are four tips for improving your lower body movement mechanics to decrease stress at the knee.

1. Manage load

Anterior knee pain can worsen after sudden increases in activity level or changes in terrain. It is important to control symptoms early so a temporary and strategic decrease in load can be helpful for allowing overloaded tissue to calm down. But what is most important is to gradually progress load back as symptoms calm down, slowly increasing intensity, frequency and duration of activity to prevent recurrence of pain. 

2. Recover well

Muscles get tense when we don't prioritize stretching and recovery in our day. Even if you aren't active, our muscles can get stiff and sore after prolonged sitting, which can make it hard for them to relax. Incorporating stretching into your daily routine -- even just five minutes -- can make a huge different for your nervous system and muscle tone. Consider booking a bodywork session like dry needling, instrument-assisted soft tissue or cupping to make your stretching sessions more impactful.

3. Restore mobility

Our hips and feet are meant to be mobile, moving our body into proper positioning. If mobility is limited, it will increase strain at the knee, forcing accommodating movement that is not meant to happen in that area. Consider adding a quick mobility routine in the morning when you wake up or before a gym session to get your joints moving well. As an added bonus, mobility work before a lift can improve your working range of motion and make your workouts more effective.

4. Strengthen 

A typical gym lift focuses on the big mover muscles around our legs but the little stabilizers are just as important! Don't forget to include foot, ankle and hip exercises into your day -- especially exercises that work rotational patterns. This will decrease rotational strain that is transmitted to the knee, reducing rubbing from improper patella positioning and also decreasing the likelihood of an acute knee injury as well!

Struggling with anterior knee pain? It might be time to take a deeper look at your lower body mechanics.

At FIXXED, our commitment to a holistic approach focused entirely on you sets us apart. We combine advanced manual therapy with a deep understanding of your individual goals to create a truly personalized experience. Every session is designed to ensure you move rapidly and safely toward your milestones!