The knee joint is a complex joint that relies heavily on ligaments and muscles for stability. Knee pain can be caused by various factors, not always originating from the knee, which makes the pain difficult to locate.
Common causes of pain are local causes such as, trauma and overuse, dysfunction of the lower limb, referred pain from low back, pelvis and hip. When pain is perceived as coming from the knee all the anatomical components need to be examined in addition to the joints that contribute to the biomechanics of the knee, i.e. low back, pelvis, hip and ankle and the foot.
One of the most common types of injury of the knee is damage to the ligaments. Ligaments are usually injured due to direct trauma to the knee and the amount of ligament injury caused is described as 1st, 2nd or 3rd degree sprain:
1st Degree Sprain – some tearing/over stretch of the fibres, no joint instability, mild pain, minimal swelling.
2nd Degree Sprain – Separation/tearing of fibres causing moderate instability and moderate to sever pain, swelling and stiffness.
3rd Degree Sprain – total rupture, gross instability, pain usually severe, profuse swelling, usually requires lengthy immobilisation and/or surgery.
Ligament injury will usually involve a certain amount of swelling directly over the location of the ligament.
Treatment of the sprain depends on the degree of injury. After the initial treatment, 1st and 2nd degree sprains can then be nursed at home with rest, ice, compression/elevation, massage and nutritional support of vitamin C / zinc. Once the ligament begins to heal gradual introduction of mobilisation and strengthening exercises can help and finally, proprioceptive training once ligament has healed. However, 3rd degree sprains are more serious and often require surgical repair.
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If you have a micro business or hobby that you want to showcase sign up for a slot – just £5 for the tabletop for the week – keep your own profits. Contact reception to secure your place – book early to avoid disappointment.
Over the counter medication may work as short-term relief for shoulder pain. However, for long term improvement, consulting a chiropractor is a very effective solution. Chiropractors identify the cause of pain by addressing all the joints, cartilages, connective tissues and nervous system in the area of the pain.
Shoulders are directly connected to the neck and spine, so experiencing pain here can be due to a misalignment in the spine or an injury. Serious injuries to the shoulder could lead to dislocations or stress on the spine and nerves.
One of the treatments for a sore shoulder is to rehabilitate the functions of the body that are restricted. Since the central nervous system is responsible for co-ordinating everything within the body, shoulder pains can often be treated using chiropractic adjustments.
Much modern day shoulder pain has been shown to be the result of bad seated posture.
If you experience long term chronic pain in your shoulder, it is advised to have your posture assessed. Chiropractors can give you advice on how to live comfortably without putting unnecessary pressure on your spine. It can often take just minor adjustments to your posture to make a big difference to your shoulder pain.
From pencil skirts to skinny jeans, there are a range of everyday outfits that can be the cause for bad necks, painful backs and aching knees.
High heels
Wearing high heels more regularly than not can be bad for your feet and back. Hammer toes, bunions, shortened calf muscles; the list of ailments caused by wearing shoes with too high heels goes on, including circulation problems, knee damage and back pain. Eliminate damage by reducing the amount you wear high heels. Opting to wear trainers while walking long distances, such as to and from work, will help matters, as well as sticking to a small heel as much as possible.
Oversized bags
You may already be aware of the danger of lugging a heavy bag over one shoulder but did you know that carrying it in the crook of your forearm could be even worse? This one-sided lift can increase the risk of muscle strain and pain in the neck, shoulders and upper back and even trigger tension headaches. Top tips? Don’t overfill your bag, hold it by the handle or, if you must wear it over one shoulder, change sides regularly.
Skinny jeans
Wearing jeans that grip around the waist, hips, thighs and calves can reduce your mobility, even if it’s just walking that you’re doing. Restrictive clothing can lead to a loss of ‘bounce’ in your stride and the natural shock-absorbing qualities in your walk, causing pressure in your joints.
Pencil skirts
Tight trousers and pencil skirts can damage muscles and joints as much as high heels and heavy bags, leaving you in pain. Their straight-sided, slim fit clamps your knees together, making it harder to balance and bend. Wearing a tight skirt regularly could lead to a pulled muscle or even disc problems because of the limitations they put on your ability to move.
Heavy necklaces
Our necks have to struggle to cope with the strain of the weight of an average head (around 10lb to 12lb – roughly equivalent to five bags of sugar) day in day out, so adding a heavy necklace can really heighten the pressure. Not only this, wearing a heavy necklace also pulls the neck forward or backwards, away from its point of neutral balance. This can lead to neck tension and pain, and long-term could encourage a slouched posture and damage to the back.
Supportive Underwear
While wearing supportive underwear can have beneficial effects on your posture, as it acts like the compression clothing top athletes wear to improve performance by increasing blood and lymphatic flow, choosing the wrong variety will cause trouble. Wedging yourself into something too tight, which contains low amounts of flexible lycra will not only restrict breathing but, if it’s tight enough, also limit the movement in the middle of your body, placing abnormal loads on parts of your spine. Restricting movement to sections of your spine means that other parts have to compensate. This usually leads to pain and, ultimately, damage in your upper or lower back.
Many patients who suffer from knee, back or shoulder pain for example can attribute these issues to a pelvic dysfunction. While pelvic dysfunction is not life threatening it can be life limiting so find out how you can make small changes that may make a large difference. If you’re suffering from regular pain and think you might have a misaligned pelvis, it’s important for patients to visit a chiropractor.
Pelvic dysfunction often happen as a result of everyday awkward movements over time such as lifting heavy loads without care and sitting at a desk with bad posture as well as during pregnancy and childbirth or from injury.
The pelvis acts as a transmitter of forces between the legs and the spine. Many important muscle groups attach to the pelvis, the thigh muscles from below and the muscles of the trunk from above. If the pelvic joints (sacroiliac joints and pubic symphysis) are not moving correctly this can cause an imbalance resulting in pain in many different places. It could be looked at as a core stabilizer, supporting the spine, legs and wide range of muscles, so when the pelvis is not working properly (hip is tilted out of position) it can cause pain, weakness and tightness that can travel through the hip and pelvis up into the shoulders and neck, it also commonly can cause referred pain down into the legs.
There are three distinct areas that may be affected as a result of Pelvic Dysfunction these include the hips, which can become achy, painful and inflamed, the lower back which due to impairment of stability and function of (hyperextension) of the muscles in the abdomen and lower back which can cause spinal joint (facet joint) injuries and finally, the knee and ankle which can be put under a lot of strain if weight is shifted to one side to compensate for the pelvic dysfunction.
You can do a simple test at home to help you look for obvious signs of pelvic dysfunction: stand barefoot in front of a mirror with your back straight but relaxed. Imagine a vertical line going straight down the middle of your body and a second line near your shoulders that is perfectly perpendicular to the first line. If your hips are out of alignment, your pelvis will appear diagonal rather than parallel to the second line meaning you have a lateral pelvic tilt. This could be a sign of pelvic dysfunction.
It can be uncomfortable living with continuous aches and pains caused from inflammation. However, there are foods that you can introduce into your diet that will help to heal and soothe your symptoms. Whether you’re struggling with joint pain or experiencing other types of physical aches, here are some examples of foods that you can easily introduce into your diet to help naturally.
Ginger:
Often used as a natural ingredient in medicine, this pungent root is probably best known for its anti-nausea, stomach soothing properties. However it can be utilised as an excellent arthritis and menstrual cramp remedy. Ginger can be found in a capsule as a replacement to over-the counter drugs like ibuprofen and help to relieve pain.
Salmon:
Rich in anti-inflammatory omega-3 fatty acids, salmon is considered heart healthy, and can relieve joint tenderness, especially if you suffer from rheumatoid arthritis. This is a nutritious source of protein that you can easily introduce into your diet. Alternatively, other excellent cold-water fish that can be eaten that contain health benefits are tuna, sardines and mackerel.
Blueberries:
Fighting inflammation to help lessen pain, blueberries are extremely nutritious and easily introduced into your diet as a breakfast or fresh snacking staple. Not only do they help relieve symptoms of pain, they also help reduce stress, manage cholesterol and potentially reduce blood pressure. Fruit alternatives to blueberries that reap the same health benefits would be strawberries and oranges that also share anti-inflammatory properties that offer a soothing effect.
Mint:
Used as an alternative prescription painkiller, the natural effects of peppermint oil can help relieve painful cramps, gas and bloating. As well as being a comforting morning or evening drink, peppermint tea can be used as a remedy for upset stomachs.
Chilli peppers:
Known for their painkilling properties, studies have shown that eating raw chillies may aid in reducing inflammation. Interestingly, eating them tricks your brain into releasing endorphins which block pain signals. These can be easily incorporated into your diet in moderation as a tasty garnish on your meals.
Extra Virgin Olive Oil:
As well as being an excellent provider of fats, extra virgin olive oil can also help with joint pain. Extra virgin olive oil has a compound in it called oleocanthal which helps to keep your joints moving smoothly and helps protect cartilage from breaking down. When cooking with olive oil, it is advised to cook at a lower temperature, less than 400 degrees, to ensure that you do not lose the health benefits.
Many working people spend their working day in front of a computer screen. Correct posture when you are spending a lot of time in front of a computer is extremely important, especially when you consider that for those with back pain and related conditions absence from work takes up an average of 13 days a year. Follow the do’s and don’ts below to ensure your posture is as correct as possible:
DO …
Ensure your chair has adequate back support
Use a desk of an appropriate height
Take regular breaks to rest eyes, neck and shoulders
Stand up and walk around at least once an hour
Loosen neck and shoulders whilst sitting
Relax wrists while typing
DON’T …
Slouch
Use a low table or desk
Sit for too long at a time
Tense your neck, shoulders or wrist
Cross your legs
Bad posture habits start in childhood when we sit in front of the television, and at school desks, and they continue into adulthood, not only with computers, but when we are driving and slouching in chairs. Sitting and inactivity automatically worsens posture and in later life can cause osteoporosis and arthritis, making pain inevitable.
In order to achieve a correct natural posture you should flatten your back against a chair or wall, roll your shoulders back and down, and tuck in your chin whilst you glide your head backwards. Try to adopt this position every 20 minutes or so and eventually it should occur automatically, to improve your posture and prevent pain and longer term damage.
Sometimes the cause of back pain is obvious, for example a sports injury.
However… Sometimes the culprit could be surprising, such as improper footwear, especially high heels.
Why do they cause damage? When women wear high heels their body will attempt to compensate for the uneven balance they cause by flexing or forward bending their hips and spine. Heels can cause people to mimic the way a person would walk on a ramp and thus increase the pressure placed on the balls of the feet and the knees.
Lower Back
The lower back is also pushed forward causing the hips and the spine to become misaligned. The changes to the posture cause a prolonged tensing of the calves, hips and back muscles. This results in excess muscle fatigue and strain at the end of the day. Over long periods of time this can cause serious problems for your leg muscles and spine health.
The Height of the Heel
The height of the heel can also determine the weight carries be the footwear. As the height of the heel increases, so does the pressure on the ball of the foot. Stilettoes can therefore cause the most damage to your posture and overall spine health. It is therefore advised to wear as lower a heel as possible when you can.
How to help your back:
If you do wear high heels take a few aspects into consideration to make sure you’re causing yourself as little damage as possible.
Try and avoid wearing high heels for long periods of time
If you have to commute each day it is wise to commute in flat shoes that cushion and support the natural arch of your foot and change into high heels when you get into the office
If you do wear a lot of high-heeled shoes try and opt for ones with a lower, wider heel, preferably no higher than two inches, to reduce the amount of pressure being placed on your feet and calf muscles
It can also be wise to buy shoes in the afternoon, when feet are at their largest, this will make sure your shoes will be to accommodate for the natural expansion of the feet throughout the day
Make Sure Not To Trip!
As your balance can be more unsteady when you wear high heels it increases the possibility of you tripping over and causing yourself an injury. In consideration of this, it is a good idea to opt for shoes with a leather insole to keep the foot from slipping and provide a steadier grip when you’re walking around
Whether you have an important work meeting, an appointment to book, or an errand to run after work, everyone is susceptible to dealing with a long to do list. Living a fast-paced lifestyle often means neglecting some of our thoughts and pushing them to the back of our mind. However, when we do this, we are stressing ourselves out more than we realise, and this stress can often trickle back into our body physically. Muscle tension or inflammation can be caused by an overload of stress in our life.
Mindfulness is the practice of becoming aware of yourself in the present moment, enabling you to identify how you feel inside and out. With this mind-body approach, you can clear your mind of negativity and unnecessary stresses and ultimately, help against physical aches and pains. Mindfulness also allows you to understand the pain you might be feeling and how to ease any anxiety associated with it. If constant stress is untreated, it can lead to increased tension, forming a continuous cycle of pain. As well as stress and chronic pain, mindfulness can help combat anxiety, sleep and eating disorders. Mindfulness can also increase our positivity and energy levels which overall encourages a healthy lifestyle.
Mindfulness has many benefits to your general wellbeing and your physical health. Next time you are feeling stressed or overwhelmed, take 10 minutes out of your day to practice mindfulness with these five tips:
Sit comfortably and relax
Focus on your breath
From your head to toes, bring awareness to each body part
Teenagers can be at risk from suffering back or neck pain due to sedentary lifestyles and the excessive use of technology.
Findings from the British Chiropractic Association (BCA) show that 40% of 11 to 16 year olds in the UK have experienced back or neck pain. More than one in seven (15%) parents said their son’s or daughter’s pain is a result of using a laptop, tablet or computer.
The research revealed that almost three quarters (68%) of 11 to 16 year olds spend between one and four hours a day on a laptop, tablet or computer and 73% spend between one and six hours on the devices. More than a third (38%) of parents said their child spends between one and six hours a day on their mobile phone.
Chiropractors are now noticing a rise in the number of young people presenting with neck and back problems due to their lifestyle choices. Today, the BCA is encouraging parents to limit the time their children spend using technology and instead encourage more active pastimes over the Easter holidays.
Based on a two hour period, young people spend more time on games consoles (33%) than doing an activity like riding a bicycle (12%). When asked how much time their teenager spends on their bicycle, one in five (21%) parents admitted that they don’t have one.
Nearly half (46%) of parents questioned, acknowledged that their children don’t spend enough time exercising, despite NHS guidelines stating that children and young people between 5 and 18 years old need to do at least one hour of physical activity every day.
More people under the age of sixteen are being seen with back and neck pain, and technology is so often the cause. Young people are becoming increasingly sedentary which is damaging their posture. There is the tendency to sit in a hunched position when working on computers and laptops, putting a lot of strain on the neck.
Learning how to sit properly and keeping active will help to keep young people healthy and pain free. It’s important that parents seek help for their children from an expert as soon as any pain starts – if conditions are left untreated it could lead to chronic back and neck problems in later life.
The BCA offers the following top tips for parents to help their teenagers reduce the risks of back and neck pain:
Get your kids moving: The fitter children are, the more their backs can withstand periods of sitting still. To increase fitness levels, your child should be more active which can be achieved by doing activities including walking to school, riding a bike or going for a run.
Teach them how to sit: It’s important that children learn the correct way to sit when they’re using a computer. Teach them to keep their arms relaxed and close to their body and place arms on the desk when typing. Make sure the top of the screen is level with the eyebrows and the chair is titled slightly forward, allowing for the knees to be lower than the hips and the feet to be flat on the floor. Using a laptop or tablet away from a desk will encourage poor posture, so limit time spent in this way.
Don’t sit still for too long: Make sure children take a break from the position they’re sitting in on a regular basis and stretch their arms, shrug their shoulders and move their fingers around – this helps to keep the muscles more relaxed.
Lead by example: Maintaining good posture and promoting good back health is something that everyone should be doing, adults and children alike. If you make it a priority, it’s easier for your children to see the relevance.
Seek medical advice: Seek professional advice if your child is experiencing pain which has lasted for more than a few days. If your child wants to be more active, check that there are no medical reasons why they should not exercise, particularly if they are not normally physically active.
