Introduction
Many people struggle with knee pain. Whether it’s due to sports injuries or chronic knee issues, many seek treatment such as strengthening the muscles around the knee or receiving massage therapy focused on the knee. However, these traditional approaches often fail to produce the expected results. The reason why knee pain doesn’t improve might not be due to the weakness of the knee itself or a lack of muscle. In fact, the knee is heavily influenced by the movement and balance of the entire body, meaning that treating just the knee won’t address the root cause of the problem.
In this blog, I will explain the treatment methods that people suffering from knee pain truly need. You’ll learn how knee pain is influenced by the overall function of the body and the approach necessary to solve it from the root.
Topic 1: Knee Pain Is Not Just a “Knee Problem,” It’s Caused by Imbalances in the Whole Body
Knee pain doesn’t occur simply because the knee is weak; it happens because excessive stress is placed on the knee. The knee is closely linked to other parts of the body, particularly the hips, feet, and even the core. When these areas are not functioning properly, the knee takes on additional strain.
For example, many people with knee pain fail to consider the overall balance and movement of the body, focusing solely on the knee. The knee does not function in isolation; it works closely with other joints and muscles. Thus, localized treatment has its limits. To reduce stress on the knee, it is essential to first identify the movement dysfunctions in the entire body that are causing the problem.
Take sports activities that involve the knee, for instance. If the hips or feet are not functioning properly, the knee will have to absorb the impact or load, leading to pain. When experiencing knee pain, the first step should be to reassess the overall function of the body.
Topic 2: Hip Stability Is Key to Reducing Strain on the Knee
In contrast, an approach that incorporates diaphragmatic breathing to expand the lower abdomen and increase intra-abdominal pressure is a highly effective method for improving core stability. With diaphragmatic breathing, the diaphragm moves downward as you inhale, To reduce the load on the knee, ensuring hip stability is crucial. The hip is a large, powerful joint that plays a leading role in the movement of the entire leg. When the hip is stable and functioning correctly, it prevents unnecessary movement of the knee, thus minimizing stress on it.
However, when the hip is unstable, the knee moves excessively, causing the muscles around the knee to tense up, which can lead to pain. To maintain hip stability, it’s important to use the muscles that support the hip correctly, such as the adductor muscles, external hip rotators, and iliopsoas. When these muscles are working properly, the hip remains stable, reducing the burden on the knee.
On the other hand, when muscles like the tensor fasciae latae, rectus femoris, or hamstrings—known as biarticular muscles—overwork, hip stability decreases, and the load on the knee increases. Since these muscles act on both the knee and hip, when they dominate, the more refined stabilizing muscles are underutilized, placing extra stress on the knee.
To solve knee pain from the root, it is essential to train the muscles that stabilize the hip properly.
Topic 3: Foot Stability Also Affects Knee Pain
Foot stability is another crucial factor in reducing knee strain. The foot serves as the foundation for the entire body, and if it’s not stable, it will cause unnecessary strain on the knee. Particularly, if the toes (especially the big toe and pinky toe) are not being used effectively, the foot becomes unstable, and this instability is transmitted to the knee.
When the foot’s three key points—the ball of the big toe, the ball of the pinky toe, and the heel—are firmly planted on the ground, stress on the knee and hip is reduced, allowing for stable movement. However, when toe function is impaired, the entire foot’s balance is disrupted, causing the knee to move excessively and leading to increased stress on the joint.
For example, conditions like flat feet or bunions cause the arch of the foot to collapse, making balance unstable and affecting the knee and hips. In such cases, the muscles around the knee tighten excessively, concentrating the pain and strain on the knee. Therefore, improving foot function is vital for relieving knee pain. Proper toe usage and enhancing the stability of the entire foot are key elements in resolving knee pain.
Conclusion: Knee Pain Can Be Solved from the Root by Reassessing Overall Body Balance
For those suffering from knee pain, simply strengthening the muscles around the knee or receiving massages may not provide a fundamental solution. It is now clear that the real cause of knee pain lies not in the knee itself but in dysfunctions in the hips, feet, and core. When these areas are not working correctly, excess stress is placed on the knee, leading to pain.
To solve knee pain from the root, it’s crucial to reassess the overall balance of the body and relearn how to use it properly. By focusing on improving hip stability, enhancing foot function, and strengthening the core, the stress on the knee can be reduced, leading to long-term improvement. For those struggling with knee pain, it’s recommended to take a holistic approach that considers the entire body rather than focusing solely on the knee.
