If you haven’t read part 1 of this series, please go here first: Fixing knee pain… When there’s “nothing wrong” with your knee, part 1

Joint position and lost adaptability influence how your knee feels. It then stands to reason that regaining the lost adaptability should impact how your knee works and may impact that painful achy knee.

Here are a couple strategies you can start to work on to restore lost adaptability.

This recommendation is based on what is considered the most common human postures and movement patterns we all experience at one time or another (Zink, Lawson, 1979; Dunnington, 1964). This human pattern favors more of a right turn of your pelvis than to the left. This, in turn, alters your hip joint position and may restrict how your hip moves. Just like that song (the hip bone’s connected to the thigh bone, the thigh bone’s connected to the knee bone) changing the position of one part of your body changes other parts.

In this case, it may affect your knee position and movement.  Try this simple activity to start to restore normal adaptability to your pelvis, hips, and knees.

Seated hip shift

Sit with your hips and knees in about 90 degrees bend. Relax your back into the back of the chair.

Keeping your feet evenly placed on the floor, shift your right knee forward and your left knee back as far as comfortable.

Hold this position for 20-30 seconds while you breathe in through your nose and out through your mouth.

In part 3, we’ll look at some more complex and challenging activities to further impact your knee’s adaptability.

Until then, consider coming in to take advantage of our free IFAST Physical Therapy Injury Consult. We’ll answer all your questions and show you how quickly we can improve your knee pain. You are not under any obligation, and again, it is free of charge.

Call IFAST Physical Therapy today

on the northeast side of Indianapolis today for

your free injury consultation.

317-578-0998

 

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