Learn the cause of your knee pain and what to do about it
Common Knee Stability Injuries
- Runner’s Knee
- Patellofemoral pain syndrome
- Chondromalacia
- Jumper’s knee
- Patellar tendinopathy
- Recurrent knee dislocations
- Generalized knee pain with activity
- IT band syndrome
How are Knee Stability Injuries Caused?
For an introduction on stability vs. mobility injuries, their causes, and symptoms, click here.
Knee injuries are typically the cause of decreased hip strength and single leg stance stability. The deep muscles of the hip: the internal and external rotators and gluteus minimus and medius are in charge of keeping the hip stable in single leg stance. When these muscles are not strong enough, increased force is placed on the knee, causing injury.
How to Know if my Knee Pain can Benefit From Knee Stability Training?
- Knee pain that gets worse as you continue an activity
- Knee pain that gets worse after you finish an activity
- Knee pain that limits you from doing what you need to get done each day
- Knee pain that is worse at the end of the day
- Frequent Patellar (Kneecap) dislocations
How Can PT Help in Cases of Knee Pain due to Decreased Stability?
Important Note: if you suspect acute patellar (kneecap) dislocation, acute ligamentous tear (ACL, MCL, LCL, PCL), acute meniscus tear, patellar fracture, or stress fracture, please seek further medical attention from an orthopedic specialist. PT can help in some of these cases, but it is important to get them evaluated by an orthopedist first. For more information on choosing PT or surgery click here.
Otherwise, if the symptoms below sound like your knee pain, try adding these exercises to your routine 3-5x weekly. Increase to 20+ reps before adding additional weight and maintain form over increased load.
Knee Stability Exercises
Single leg reaches
Single leg step downs
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