News & Updates

How to minimize long-term knee damage and heal faster

The knee joint is made up of bone, cartilage, ligaments and fluid. Muscles and tendons help the knee joint move. When any of these structures are injured, there will be knee problems, specifically pain and difficulty moving.

Common knee conditions include patella femoral pain syndrome, IT band friction syndrome, and ligament sprains. Tears to the anterior cruciate ligament (ACL) are caused by a sudden twisting motion in the knee.

If you have pain in your knee either from overuse or through a sudden injury, Arbutus Physiotherapy can work with you to minimize long-term damage and help you to heal faster. Correcting muscular imbalances and the following tips can prevent further knee problems and keep you moving for life.

TIP #1 to minimize long-term knee damage and heal faster

Correct muscular imbalances. Most overuse injuries of the knee develop gradually due to muscular imbalances and poor movement patterns. Arbutus Physiotherapy can show you corrective exercises to address the muscle imbalances and improve the way you move.

Physiotherapist helping patient balance on step

TIP #2: Strengthen your hips

Strengthen your hips. Strengthening your hips and improving core muscle strength will reduce the risk of adversely loading your knee joints. Stretching the muscles that attach into your hips/knees/ankles will also minimize compression of these joints. Arbutus Physiotherapy can show you how.

Exercises to strengthen your hips.

Tip #3: Protect your joints

Protect your joints. If you have any degenerative changes in your knees (e.g. osteoarthritis) Arbutus Physiotherapy can show you how to protect your joints during activities of daily living, prescribe exercises to improve the strength of supporting muscles, advise you on safe forms of exercise, and assess your footwear.

Physiotherapist showing a patient how the knee joint works

Tip #4: Correct movement patterns

Correct movement patterns. Poor movement patterns during sports (e.g. incorrect landings during jumping) greatly increase the risk of traumatic knee injuries. Arbutus Physiotherapy can teach you how to move properly and minimize this risk.

Physiotherapist teaching patient how to move properly and minimize risk