LACEY (WA) – As discussed in the previous weeks, one of the most common complaints we get from patients here at Penrose Physical Therapy is knee pain and it’s one of the areas that we treat the most as well.
But before I tell you why, ask yourself if any of the following sound familiar regarding your knee pain:
- You have or had painless occasional clicks which you weren’t too concerned about
- Those occasional clicks progressed to become noticeable aches within your knee
- Your knee gets sore after completing your typical daily routine
- Standing up after being seating for a prolonged period has become difficult
- You need to take a couple steps before your knee feels “ready to go”
- Lasty, your knee pain is much more noticeable in cold weather
If any of that bullet points sound familiar, let’s discuss the “why” behind it! We’ll begin with a common trend, poor footwear. For women, “flats” and pump-style shoes are at the top of the culprit list for shoes that may cause knee pain mainly because they have zero support for your feet. If you wear this style of shoe on a daily basis the lack of foot support will eventually begin to affect the ligaments through your ankle/foot. The ligaments will likely begin to “loosen” which is rather important to note as they are responsible for holding the bones in your feet together. Unfortunately, as ligaments loosen, you’ll notice the stability through the ankle begins to decline causing the rest of the leg and hip to become overactive (due to compensation of poor ankle stability).
When this occurs, the most common physical response is for your feet to “roll in” (pronation might sound familiar if you’re a runner). If the feet roll in, it pulls and twists your lower leg, which inevitably twists your knee. This twist and pull is only subtle to start with, which is why you only notice a few clicks. But as it gets worse, the knee will start to become painful and damage is starting to be done. You should think of “clicky” knees as a warning sign for something that needs to be corrected.
Here’s a few simple ways to help you check at home (it’s best to stand in front of a mirror):
- Which way are your knees facing? They should be aligned in a relatively straight line, not angled towards each other (“knocked knees”), or away from each other either (“bow-legged”).
- Bend your knees to do a small squat, as if you were going to sit down onto a chair behind you (any clicks?). In that position look to see where your knees are, they should be in line with your second toes. If not, we’ve got a fixable problem somewhere.
- Stand up tall again – can you see an arch along the inside of your feet? You should be able to.
- Now try standing on one leg. Easy? Or does it feel like the inside of your foot and ankle are rolling in? If it’s rolling in or feeling unsteady then this could be because you have lost the support from the ligaments in your feet.
- If you get pain on the inside of your ankle, try standing on one foot and then lift up onto your toes (use balance support if needed) – if this is painful or you’re unable to do it all, we recommend you come see us to ensure you avoid any permanent damage to your muscles!
- When you step out of the shower next time, have a look at your footprints on the floor. It should resemble something like a “C” (sign that you have a supportive arch!).
This is just a guide for you to check your feet and knees at home yourself. If you have any issues with your knees, it’s best to give us a visit so that we can complete a thorough evaluation to address your concerns and get you active again!
The author, Jennifer Penrose, is a Physical Therapist and owner of Penrose Physical Therapy. If you have any questions about knee pain, you can call (360) 456-1444 or email info@penrosept.com.
