Hip, Knee & Ankle Pain

What We Typically See.
Does This Sound Like You?

Your old ankle injury has been holding up well during your half marathon but after that recent long run on the weekend, the outside of your hip has started hurting when going up or down stairs, and you can't really lay on it anymore. You've tried resting it and stretching it but it is now stopping you from sitting comfortably and your training has stopped.

You are midway through your football, rugby or netball season and an opposition player has taken you out whilst competing. You remember hearing/ feeling a POP sound, your knee has swollen up, you can't straighten it and it's not getting better.

Perhaps you really enjoy your long walks on the weekend, hiking or rambling across terrain and one day your ankle joint has swollen and your Achilles tendon is really stiff when waking up. It has improved a bit with rest but now has returned when walking to the shop or walking the dog; something which hasn't previously been an issue.

Regardless of your presentation, it is vital that we get all of the segments of the lower limb working together, equally distributing the forces between the ankle, knee and the hip.

This goes for new or traumatic injuries too, especially in the early phases when the limb is protected from further damage, either with braces or crutches.

This element of your rehabilitation is usually overlooked and often the reason why things don't get better long term or you end up having secondary issues instead.

In order to fully get to the root problem of your Hip, Knee or Ankle pain, we need to target the root cause of the pain, calm the acute symptoms and address the underlying gaps in function.

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4 Step Plan To Ease Your Hip, Knee and Ankle Pain

Settle the Symptoms

If you have a new injury from playing sports, it is vital that we calm the new symptoms and let the body recover.

After a new ankle or knee injury, if you are unable to walk more than 4 steps without limping, consider visiting the local major injuries unit.

If the area is swollen, combine compression bandage with ice and elevation with relative rest to start the recovery process.

Review Injury History

If this is a flare up of pain that you don't know the origin of, it is often worth reviewing old injuries to understand the potential reason of your pain.

We often see that there is a protective guard against the old injury and there is another part of the body taking up the slack. What is not doing it's job?

We need to connect the dots and address your dysfunctions with targeted exercises and treatments.

Look at Your Load

Regardless of injury circumstances, we need to find out what you CAN do. In the build up to your latest set back, there may have been a spike in exercise load or stress demands, which may have been effecting your recovery. There may also be a spike in new loading, which the body needs to adapt to.

Find a sweet spot and stick to it for 2 weeks, before increasing or adding any new stimulus.