KNEE CAP PAIN

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KNEE CAP PAIN
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• The Pain- Aching or sometimes burning pain over
  the kneecap. Prolonged sitting (AKA moviegoers
  knee) often brings on pain. Other activities such
  as squatting, crouching, stair climbing and
  running can also bring it on. Your kneecap may
  make funny noises such as grinding or popping.
• The Causes- Knee pain over the anterior or
  kneecap area of the knee is extremely common in
  the aging weekend warrior. Possible causes are an
  increase in weight (ouch!), weak quadriceps
  (thigh muscles), arthritis under the kneecap and
  malalignment of the leg (mostly in women).

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• The Basic Stretch- Hamstrings- The basic towel
  stretch. Lie on your back. Holding the two ends
  of a bath towel loop the towel over the bottom of
  your foot. Keeping your knee straight pull back .
  Your leg should be at approximately 90 degrees
  with your body and in line with your body. If you
  are doing this right you should have a good pull
  on your hamstrings. Quads- Kneel with your feet
  underneath you and your buttocks resting on your
  heels so that you are sitting like Ken Watanabe
  in the Last Samurai at a Buddhist shrine. .
  Lean back keeping your knees and feet on the
  floor until your thighs get tight and stretch.
• The Basic Strengthening exercise- TV quad sets.
  When you are sitting watching TV, straighten your
  knee until it locks. Hold it like this until you
  get a good burn in your quads. Relax. Repeat 2-3
  times a day. You can do a similar exercise in the
  gym. Set the leg extension machine from full
  extension (knee locked straight out) to about
  thirty degrees of flexion (or knee slightly
  bent). Put on enough weight to get 10-12
  repetitions. Do this two to three times a day,
  three time a week.

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• Bracing /Splints- The basic treatment for these
  type of problem is stretching and strengthening.
  However, you might consider some support in the
  form of a brace or splint to facilitate your
  recovery. You may also need these braces to help
  you participate in certain activities. If you
  want minimal bracing and maximal benefit then I
  would recommend the classic Cho-Pat strap. This
  will allow you to pursue most of your activities
  without weighting you down. For those needing
  more secure stabilization of the kneecap with
  activities then the Corflex-J brace would be my
  recommendation.See web site to buy.

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• When to worry- With any knee pain, catching or
  locking especially with squatting activities is a
  serious concern. If this happens, get thee to a
  doctor. Your symptoms should start to improve
  with your program in three to four weeks. If
  things are not improving or getting worse by four
  weeks this also should prompt you to find a
  friendly doctors office. If at any time you
  develop sharp shooting pains, numbness, tingling,
  swelling or discoloration of the limb please call
  your doctor for an appointment. My mantra for
  medical problems is When in doubt, check it
  out. If things dont feel or look right talk to
  someone who knows.
• Other things- If your running shoes are over six
  months old, change them out.
• Buy Knee Braces Were just stocking up on an
  excellent line of knee braces. If youre in a
  hurry or in pain, email me for immediate
  attention drbeck_at_becks-world.net

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• Contact us
• ERIC R. BECK, MD
• Address Huntsville, Alabama 35805, USA
• Email ID drbeck_at_becks-world.net