Possible Reasons Why Your Knee Hurts

March 9, 2020

Did you know that your knees absorb about one-and-a-half times your body weight every step?

As the largest joint in our body, our knees are essential to the overall health of our bodies. Knees act as a hinge joint and permits flexion and extension. Additionally, the knee allows for slight rotation both internally, and externally. Knees allow us to perform horizontal movements, like running or walking, and vertically, like jumping.

Because of our reliance on knees, and its complexity, they’re often the source of many foot conditions, either directly or indirectly. As the gateway between our thighs and lower legs, all muscles run through, or adjacent to the knee, meaning prevention is absolutely necessary for overall leg health.

If you do experience pain, below are four reasons for why your knee hurts:

Common conditions

Your Knee Hurts Because…Patellofemoral pain syndrome

Patellofemoral pain syndrome, also known as runner’s knee, is the most common knee injury. Considering its nickname, it should come as no surprise that many runners and athletes experience patellofemoral pain syndrome.

Patellofemoral pain syndrome is a relatively broad term for any pain in the front of your knee. In particular, the following activities may trigger pain:

Walking up or downstairs
Kneeling or squatting
Sitting with a bent knee for long periods of time

There are a number of causes for patellofemoral pain syndrome including:

Overuse. Repetitive activity can cause irritation under the kneecap. Running for extended periods of time, or through pain, is one common cause, as are sports that involve a lot of jumping.
Muscle imbalances or weaknesses. Muscle imbalances can cause undue stress on your knees because of overcompensation. Additionally, weak hips can also cause your knees to taken additional loads off your body, which can increase the likelihood of injury.

Note that causes may also include acute injuries such as trauma or surgery.

Fortunately, treatment for runners knee can, for the most part, be done at home. Following the RICE method which includes rest, icing, compression, and elevation can be effective in keeping inflammation down and allowing your muscles to recover.

You can also try using a knee brace if you feel like your knee is not getting proper support.

In terms of prevention, there are a number of steps you can take:

Strength training. Keep your muscles that lead to your knees is crucial. Working on strong quadriceps and hip muscles keep your knees better aligned and balanced. Ensure you perform each strength exercise slowly, with an eye on form, as your knee will likely otherwise compensate, which can cause pain in and of itself.
Return from injury slowly. Now that you’ve rested, and iced, you’re ready to return to activity. But, your body may not be 100% ready to return to pre-injury form right away. Build up slowly, and make continuous checks of your knee to ensure you improve gradually. If you’re returning to running, follow the 10% rule which states that you should not increase your weekly mileage by more than 10% per week.
Find the right shoes. Research the type of shoes you need for your foot type. You may be better off with motion control or stability shoes, or neutral cushioned shoes might be best. If you have any doubt, visit the clinic for a full gait analysis and we’ll put you into proper footwear.
Warm-up. Perform dynamic stretches and light exercises before you exercise so your muscles are warmed up, and firing properly. Cold muscles can lead to poor form, and compensating in areas.

Your Knee Hurts Because…Patellar tendonitis

Patellar tendonitis is a common injury for why your knee hurts that affects the patellar, the ligament that connects your kneecap to the shin bone. The tendon allows the knee to straighten and is crucial in the overall health of your knee.

As with many knee injuries, patellar tendonitis is often seen among runners, and pain can worsen when using stairs, excessive use, and sitting for long periods of time. Approximately 25% of knee injuries are diagnosed as patellar tendinitis.

The following symptoms can be a sign of patellar tendonitis:

Pain under the kneecap
Inflammation and tenderness in the front of the knee
Difficulty walking or doing sports activities
Difficulty climbing or descending stairs
Pain when bending the knee

Common causes of patellar tendonitis include:

Trauma
Increased training
Weak quadriceps muscles

To treat tendonitis:

Rest. If you’re a runner, cross-train by swimming, cycling, or using the elliptical to reduce the load on the tendon
Ice
Seek medical advice

Like many knee injuries, preventative methods include:

Strength training
Stretching your quads and hamstrings to reduce the pressure on the knee, and the patellar tendon
Foam rolling

Your Knee Hurts Because…IT Band Syndrome

IT Band syndrome (short for Illiotibial band syndrome) is a common knee injury characterized by inflammation and friction of the IT band. The IT band runs along the outside of the tight from the pelvis to the tibia and is crucial as a stabilizer for the knee.

IT band syndrome arises out of overuse as the band crosses back and forth. This injury is particularly prominent in:

Long-distance running
Those who have increased hip internal rotation and knee adduction
Cycling
Weight-lifting

Although the IT band extends the entirety of the leg, pain is typically felt most common on the outside of the knee, and around 30 degrees of knee flexion.

IT band syndrome, although one of the most common running injuries, can be treated with physical therapy, as well as RICE (rest, ice, compression, and elevation).

Try the following preventative and treatment methods to keep IT band syndrome at bay:

Anti-inflammatories
RICE: Rest, ice, compression, and elevation
Foam rolling: self-massage your IT band by applying pressure to it with foam rolling. Read more in our complete foam rolling guide.
Stretching: focus on stretching your hips to help reduce tight muscles
Strength training: focus on the gluteus maximus and hip external rotators. You can target these areas by using a resistance band and performing some of these daily foot exercises.

Your Knee Hurts Because…Osteoarthritis

Knees are susceptible to osteoarthritis, a type of joint disease that results from cartilage breakdown between bones. Osteoarthritis is often known as wear-and-tear arthritis since it’s commonly associated with overuse.

You may be at higher risk of osteoarthritis if you fall into any of the following categories:

Age: many people 70+ have osteoarthritis
Sex: women are more likely than men to suffer from OA, especially in the knees.
Previous trauma: joint injury can change joint alignment and cause more overuse in certain areas
Weight: increased weight will increase the load on the joints, causing the earlier onset of osteoarthritis.
Biomechanics: deviations in the knee joints can cause excess wear on certain joint areas, for example, genu valgum (knees come inwards).

As osteoarthritis is a progressive disease, the effects will likely worsen over the years. But, that doesn’t mean you cannot delay the onset of pain.

Some common treatment options include:

Physical activity: light activity keeps joints and muscles lubricated. If impact sports aggravates your injury, try swimming or another form of non-weight-bearing activity.
Anti-inflammatories
Soft surfaces: running on grass or on the treadmill can lessen the load of sports

WebMD has a useful self-assessment tool that can offer a glimpse into why your knee may be hurting. Of course, use the tool only for reference, and do not take it as medical advice.

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

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April 11, 2024

The Role of Nutrition in Foot Health

You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets! How Good Nutrition Benefits Foot Health Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following: Tissue damage Joint degradation (arthritis) Injuries and mobility issues Reduced bone density Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics. Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including: Enhanced mobility and flexibility Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet) Improved circulation to the feet Less edema and water/salt retention The Best Healthy Diet for your Feet Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods! Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health. Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health. Berries: Packed with antioxidants that help reduce inflammation and improve circulation. Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health. Greek yogurt: Contains calcium and probiotics, beneficial for bone density. Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling. Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping. Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes. To learn more about great foods for foot health, read here. In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include: Red and processed meats Baked goods and pasta made with refined carbohydrates Deep fried foods High-sugar foods like candy and soda Foods with trans fat (certain types of butter, chips, etc)

March 14, 2024

Yoga for Feet: Strengthening and Flexibility Exercises

Yoga is a respected form of healthy, low-impact exercise. It fosters physical strength, mental well-being, and helps with flexibility training. But what you may not know about is what yoga can do for your feet. Yoga and foot health have a close connection. Your feet serve as the base for most exercises, so almost every famous yoga pose doubles as a foot strengthening exercise in some way! Specifically, studies show that yoga can help with musculoskeletal problems in the lower extremities. Whether it’s toe yoga exercises, yoga for ankle strengthening, or yoga for arch support, most poses work wonders for the feet. Today we’ll talk about the top four, how you should perform them, and what they do for your foot health. Top Yoga Foot Strengthening Exercises Downward-facing dog Tree pose Warrior pose Cat-cow pose Downward-Facing Dog This well-known pose provides a nice calf stretch, in addition to being a good ankle and foot strengthening exercise due its ability to target the smallest, stabilizing muscles in the feet. Try this yoga pose to protect against foot injuries, promote arch support, and help manage conditions like Achilles tendonitis. How to: Start in a tabletop position (this is a foundation pose for many yoga exercises, and basically just means being on your hands and knees) Lift your hips towards the ceiling, straightening your legs and arms. Form an inverted "V" shape with your body, keeping your hands shoulder-width apart and feet hip-width apart. Press your palms into the mat, lengthen your spine, and draw your heels toward the floor. Hold the position, breathing deeply, and feel the stretch in your hamstrings and shoulders. To release, bend your knees and return to the tabletop position. Tip: To liven up your downward-facing dog pose, you can incorporate toe raises (during step 4 and 5), where the body is supported by just your toes instead of the entire foot. This can do more when targeting conditions like flat feet and bunions. Cat-Cow Pose The cat-cow pose is praised for the way it engages your spine and helps manage back pain. But you can modify the traditional version to strengthen and stretch your feet more. Let’s take a look at the traditional way to perform the pose, and add our modifications so you can give your feet more attention. How to (traditional): Start on your hands and knees in a tabletop position. Inhale, arch your back, lift your head, and drop your belly (cow pose). Exhale, round your spine, tuck your chin to your chest (cat pose). How to (modified): While in the cow pose, press the tops of your feet into the mat and actively curl your toes, engaging the muscles in your feet. While in the cat pose, purposely point your toes away from you, stretching the tops of your feet and creating a gentle stretch in the ankles. Tree Pose Like downward-facing dog, the tree pose strengthens the small muscles in the ankles and feet. But another perk is how it can help you improve your balance, which people with foot and toe deformities, like bunions and hammertoes, and different types of arthritis, often need to focus on. The tree pose also helps strengthen the arches of the feet, providing support and stability for those with flat feet. How to: Stand on one leg, shifting your weight to the same foot as the leg you choose. Bring the sole of your other foot to the inner thigh or calf. Bring your palms together in front of your chest or reach them overhead. Hold the pose, maintaining balance as best as you can. Repeat on the other leg. Warrior II Pose Due to its wide stance, the Warrior II pose provides a balance challenge, calf engagement, and can be a solid means of targeting ankle stability. Also, as you ground the outer edge of your back foot and press down through the inner arch, you engage the muscles in the arch of the foot. The best part? This is one of the easiest yoga poses to master, and makes you feel confident and powerful! How to: Start in a standing position with your feet about 3-4 feet apart. Turn your right foot out 90 degrees, aligning the heel with the arch of your left foot. Extend your arms parallel to the floor.

March 4, 2024

Foot Massage Techniques for Relaxation and Relief

Similar to practicing exercises and stretches at home, learning how to perform your own foot massage and relaxation techniques can work wonders. Whether you’re looking to manage your own pain, or tending to a loved one, foot massages can provide comfort and stress relief. Since foot massages are a major component of DIY foot care, we want to give you some handy tips on how to make the most of them. Let’s discuss how to massage each part of the foot, and highlight foot massage benefits you may not even be aware of! Today's blog will explore: Main benefits of a foot massage Foot massage techniques Additional benefits of a foot massage Main Benefits of a Foot Massage Foot massages can be empowering for those on a pain management journey. Regularly performing them before bed and when you wake up adds value to your treatment plan, and can make your daily life more comfortable! Here are the numerous benefits: Targeted treatment of foot conditions Relaxation and stress relief Swelling (edema) management Restless leg syndrome management Reduces foot fatigue and boosts energy Improves blood circulation Foot Massages Techniques A comprehensive foot massage should target as much of the foot as possible, but sometimes foot pain and conditions tend to affect certain areas and you want to focus on what you're struggling with. Heel Can help with plantar fasciitis, Achilles' tendonitis, etc. Apply gentle pressure to the heel, using circular motions with your thumbs to loosen up the area. Foot Arch / Bottom of the Foot Can help with flat feet, high arches, metatarsalgia, etc. While standing, place your arch on top of a therapeutic massage ball, and roll back and forth. This doubles as a useful foot exercise! Use your knuckles to knead and massage the arch in a back-and-forth motion. Apply firm yet comfortable pressure with your thumbs in small circular motions, addressing as much tension as possible. Toes Can help with arthritis, bunions, etc. Apply a light, pinching motion to the base of each toe, working your way towards the tip. Use your thumbs to press and release along the toe joints, addressing any tension. Gently pull each toe away from the foot until you feel a subtle stretch. Top of the Foot Can help with extensor tendonitis, arthritis, stress fractures, etc. Apply gentle pressure with your thumbs along the top of the foot, from the base of the toes to the ankle. Use your knuckles or thumbs to knead the area in small circular motions, focusing on any tightness or tension. Incorporate long, sweeping strokes with your palms, moving from the toes towards the ankle. Additional Benefits of a Foot Massage You may also find acupressure points in the feet and foot reflexology worth exploring. Some studies suggest that “meridian points on the feet correspond with various organs in the body,” which is the concept behind foot reflexology. These organs include the kidneys, liver, small intestine, and many more. Essentially, applying gentle pressure to the appropriate acupressure points is believed to stimulate the flow of energy along the body's meridians. In addition to pain management and stress relief, foot reflexology may also help with sleep, digestion, and eyesight. Your DIY massages may somewhat reflect what reflexology can achieve, but it’s important to discuss the concept with a healthcare professional if it interests you.

February 20, 2024

Bunion Basics: Understanding and Managing Foot Bunions

Bunions, bony protrusions that often develop at the base of the big toe, are a common foot ailment affecting millions worldwide. While they may not be life-threatening, they can be a source of persistent discomfort and impact one's quality of life. This blog explores the causes, symptoms, and effective management strategies for understanding and coping with bunions. Understanding Bunions What are bunions? Bunions, or hallux valgus, occur when the joint at the base of the big toe misaligns. The misalignment causes the big toe to point toward the other toes. Over time, the shifting joints and bones lead to a bony bump on the side of the foot. What causes bunions? Bunions often develop due to a combination of genetic and environmental factors. High heels and shoes with narrower toe boxes can exacerbate the condition, as can specific foot shapes and abnormalities. Additionally, conditions such as rheumatoid arthritis can contribute to their development. Activities with excessive pressure and strain on the toes and joints at their base, such as ballet or running, can also lead to a bunion. What are the symptoms of bunions? Common symptoms of bunions include pain, swelling, redness, and restricted movement of the affected toe. The prominence of the bony bump can also lead to the development of calluses and corns. Managing Bunions Choose the correct footwear One of the primary ways to manage bunions is by wearing shoes that provide ample room for the toes. Opt for shoes with a wider toe box and lower heel height to reduce pressure on the affected joint. Avoid high heels and pointed shoes, as they can exacerbate the condition. Additionally, you can supplement footwear with bunion splints and aligners, or toe taping, all of which help realign the big toe to its natural position. Custom orthotics Orthotic inserts can provide additional support and help alleviate discomfort associated with bunions. These inserts can be purchased over the counter or customized by a chiropodist to suit the specific needs of your feet. Toe exercises Regular toe exercises can improve the flexibility and strength of the toes, potentially relieving some of the pressure on the affected joint. Simple exercises like toe stretch and toe-tapping can be beneficial. Cold compression and elevation When experiencing pain and swelling, applying a cold compress and elevating the foot can help reduce inflammation. Cold compression can be beneficial after prolonged periods of standing or walking. Shockwave therapy This non-invasive treatment can help treat tight muscles and other soft tissue injuries that can often coincide with bunions. Pain management Photo credit: iStock Over-the-counter pain relievers and anti-inflammatory medications can effectively manage pain associated with bunions. However, consulting a healthcare professional before starting any medication regimen is essential. Surgical options In cases where conservative measures prove ineffective, surgical intervention may be considered. Bunion surgery aims to realign the joint, remove the bony bump, and alleviate pain. Generally, surgery is considered a final resort for severe cases or when conservative methods have failed. Side effects from the surgery include nerve damage, wound-healing problems, and, in rarer cases, osteoarthritis of the metatarsal bone.

January 1, 2024

Senior Shoe Shopping 2024: Your Complete Guide to Comfortable and Supportive Footwear

Shopping for senior footwear can be challenging. Older people have to consider individual preferences in addition to specific foot conditions like bunions, arthritis, diabetes (swelling, neuropathy), and more. But in 2024, everyone can enjoy a wide array of shoes that encourage foot health and also look great. It's just a simple case of knowing what to look out for! Comfortable Shoes for Seniors: Key Features to Look For Source: iStock Arch and Ankle Support The foundation of our feet can weaken with age, leading to issues like decreased muscle strength and joint flexibility. Shoes with proper ankle support help stabilize the ankle joint, reducing the risk of sprains and falls. Additionally, good arch support is essential to treat conditions common in seniors, like flat feet, providing cushioning and encouraging a better gait. Easy to Put On Seniors struggling with arthritis, edema, balance issues and instability, mild cognitive impairment, and other pain-related mobility issues need shoes that are easy to put on. When shopping, keep your eyes peeled for the following: Slip-on shoes and sneakers Shoes made with flexible fabric Zipper shoes Orthopedic shoes Avoid high heels (too unstable), shoes with poor traction and slippery soles (can lead to slips and falls), and pointed-toe shoes (poor environment for bunions). Mobility Accommodation Many older people need shoes that adapt to ankle instability, foot swelling, foot pain and leg pain. Moreover, stability and motion control sneakers can prevent injuries that may arise due to the unpredictability and vulnerability of daily movement. These shoes typically feature a firm and supportive midsole that helps control excessive foot motion. Best Senior Footwear 2024 Any helpful senior shoe shopping guide should include some examples of supportive footwear to try. Let’s take a look at some shoe recommendations that benefit foot health for seniors! APEX X-Last Double Strap Walker X920M APEX X-Last Double Strap Walker X920M. Source: APEX This motion-control shoe is easy to put on and comes with secure fasteners and stabilizing technology in the rear foot and ankle. It also features a wide toe box, something that can help older people struggling with bunion and hammertoe pain. The extra depth can also help accommodate swelling. ASICS Gel-Nimbus ASICS Gel-Nimbus. Source: ASICS This shoe provides extra cushioning, making it a good choice for seniors struggling with osteoarthritis and sensitive feet. It’s a great choice for performing low-impact exercises and for walking. Portofino Velcro Strap Winter Boot Portofino Velcro Strap Winter Boot. Source: Portofino An excellent option for surviving the winter, this boot is highly insulated, water resistant and the solid grip helps prevent slips and trips. The velcro strap allows for a cozy fit and makes it easy to put on and take off, and the fur lining is a stylish finishing touch. Portofino Indoor Slipper Portofino indoor slipper. Source: Portofino. Orthopedic footwear does not just include orthopaedic shoes. These days, there are several orthopaedic slippers on the market that seniors can wear comfortably at home. This slipper also comes with a removable insole that can be replaced with custom orthotics or over-the-counter inserts.

November 13, 2023

Top of Foot Pain: Exercises and Stretches for Relief and Prevention

Stretches for foot pain on the top of the foot can go a long way for people with osteoarthritis, gout, extensor tendinopathy and tendonitis, bunions, problems with the bones of the foot (stress fractures) and more. Exercises for top of the foot pain will target the extensor tendons that run down along the top of foot with many of the stretches focusing on toe movement. Let’s explore the top exercises and stretches for the prevention of foot pain, and ultimately, foot pain relief! Exercises for Pain on the Top of your Foot Toe Flex and Raise Towel Scrunches Toe Splay Great Toe Extension Stretch Top of the Foot Stretch Photo by FreePik Toe Flex and Raise This exercise works the tibialis anterior, a large muscle on the front of your leg that can have an impact on top of the foot pain. As a bonus, it can help strengthen your ankles and treat plantar fasciitis. While standing, flex your toes high up towards the sky. Move forward so you are on your tiptoes. Lower yourself back slowly. Repeat the movement 15 times. Click here to see a Feet First Clinic demonstration! Towel Scrunches This exercise, also called toe curls, is all about keeping the top of your feet and toes strong. You’ll need a towel or blanket (or any fabric you can pick up with your toes). Stand up with your feet flat on a piece of material and keep your heels anchored to the floor. You can also sit on a chair as long as you can do the same movements with your feet. Scrunch your toes while grasping the material, pulling it towards you, almost like you are trying to pick it up with your toes. Make sure your heels stay firmly planted on the floor as you do this. Try the movements 15 times each, or more if you’re comfortable. You can also try two feet at the same time, or alternate. Click here to see a Feet First Clinic demonstration! Photo by iStock Toe Splay This is one of the top exercises for improved mobility, and also one of the easiest to perform! Sit down on a chair with your back straight and feet resting flat on the floor. Spread your toes apart (without touching them) and hold the position for five seconds. Repeat 10 times. Refer to Healthline for a demonstration of this exercise! Great Toe Extension Stretch This is a great exercise for arthritis, which often plagues the top of the foot with aches and pains. While sitting on a chair, place the foot experiencing pain on the top of your other knee. If both feet are painful you can alternate. While firmly holding your heel with one hand, use the other to pull your big toe back towards your ankle. Wait until you can feel the stretch in the bottom of the foot (don’t worry, it still helps the top of the foot too!). Repeat two to four times. Switch feet and repeat. MyHealth Alberta provides an excellent image reference for this exercise! Top of the Foot Stretch Given its name, this stretch is pretty straight forward in terms of how it can help your top of the foot pain, but it may also help with shin pain. This stretch has different variations but we’ll keep it as simple as possible. Sit at the very edge of a chair. Extend one of your feet back with the top of the foot facing the floor and the knee pointing downward. Gently press the top of the foot and toes against the floor until you feel the stretch working. Repeat this movement ten times or less if you need and alternate between feet. Refer to Athletico for a demonstration of this exercise! Photo by iStock

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Possible Reasons Why Your Knee Hurts

Common conditions

Your Knee Hurts Because…Patellofemoral pain syndrome

Your Knee Hurts Because…Patellar tendonitis

Your Knee Hurts Because…IT Band Syndrome

Your Knee Hurts Because…Osteoarthritis

Here’s to Many More Years of Foot Care!

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Related Posts

The Role of Nutrition in Foot Health

Yoga for Feet: Strengthening and Flexibility Exercises

Foot Massage Techniques for Relaxation and Relief

Bunion Basics: Understanding and Managing Foot Bunions

Senior Shoe Shopping 2024: Your Complete Guide to Comfortable and Supportive Footwear

Top of Foot Pain: Exercises and Stretches for Relief and Prevention

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