For Physical Therapy In Spokane Valley Call Now! 509.892.5442

Call Now! 509.892.5442

3 Things to STOP Doing Today to Relieve Knee Pain
Mar. 21, 2016
Okay, it’s officially spring season here in the Northwest!  And with the blessing of warm weather, mother nature starts calling to even the most out of shape people (that’s me)…

One of my favorite activities this time of year is hiking.  I have to admit, I didn’t exactly stay active this winter…although I do try to exercise here at the clinic.

But hey, “exercising” is boring!  I’ve said it before, and I’ll say it again: exercise is boring!

So if you’re like me, going hiking with the family is a great way to have fun, reconnect with nature and do something good for your body.

And if you’re like me, your knees might not quite be agreeable at this point.

You might even be experiencing some unwelcome clicking and popping noises in your knees.  Maybe even some grinding.

Well rest assured, you’re not alone.

And while there are many exercises you can do to strengthen your knees and legs, there are also a few simple things you can do right now that will also help ease that knee pain.

Here are 3 things you can STOP doing today to improve your knee pain:

1.  Avoid bending your knees for prolonged periods when you sit.

You may have heard this before, but we humans were not meant to sit nearly as often as most of us do.

And when we sit with our knees bent, it puts a fair amount of sustained pressure on various ligaments and muscles surrounding the knees, which can ultimately be painful.

The best way to avoid this is to stand up from your desk and walk around at least every 20 minutes or so.  (Or you can quit your desk job and become a game warden or something…)

2.  Avoid too much rest

When we hurt, it’s natural to want to rest the painful body parts.  But as with most injuries, too much rest can lead to other problems, such as weakness and instability.

So what’s the solution?

Try to strike a balance between rest and activity/exercise that your knees can tolerate.

For many people with knee pain, riding a bike (stationary or active) is a great way to exercise the knees without adding too much stress to the joints and ligaments.

Exercising in the water and swimming are also great ways to strengthen your knees without increasing pain.

3.  Avoid crossing your legs when you sit

Similar to having your knees bent for prolonged periods, sitting with your legs crossed add unwanted pressure to the various ligaments and structures surrounding your knees.

Your knees were never meant to be twisted, especially for prolonged periods, and loosening the knee ligaments by sitting this way can lead to increased pain and potential injuries.


So there you have it!  3 easy things you can stop doing right now to have a positive impact on your knee pain.

If you’re suffering from ongoing knee pain and you’d like to learn more about the cause of your pain, as well as potential solutions, please feel free to call our clinic and speak directly to one of our therapists.

Happy hiking!


spokane valley gordon physical therapy

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Gordon Physical Therapy - Spokane Valley, WA

626 North Mullan Road #4, Spokane Valley, WA 99206

(509) 892-5442

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