When it comes to knee pain, it’s not always the knee joint itself that is the culprit. In many cases, the pain can actually be caused by muscles surrounding the knee. Understanding which muscles may be contributing to your knee pain can help you better address and treat the issue.
Quadriceps
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Knee pain when bending the leg has many causes, including hamstring strain, knee bursitis, and osteoarthritis. There are several home remedies a person can use to ease pain, such as using hot and cold therapy, in addition to resting and wearing a support. Many people know patellofemoral syndrome as runner’s knee. Often, overuse is the main cause of pain, which tends to be around the kneecap.
The quadriceps muscles are a group of four muscles located at the front of the thigh. When these muscles become tight or weak, they can put added stress on the knee joint, leading to pain and discomfort. Strengthening and stretching exercises for the quadriceps can help alleviate knee pain caused by these muscles.
Your hamstrings are also critically important for moving and stabilizing your knee. Tight hamstring muscles cause an imbalance in the muscle forces across the knee, placing more stress on the quadriceps muscles. GPs may recommend painkillers in some circumstances – for example if your knee pain is stopping you exercising. However, some of these drugs can have significant side effects with long-term use.
Hamstrings
The hamstrings are a group of three muscles located at the back of the thigh. Tightness in the hamstrings can pull on the knee joint, causing pain and discomfort. Stretching exercises for the hamstrings can help relieve knee pain associated with these muscles.
Inflammation, tendinitis, or ruptures can cause knee pain. Engaging in activities that involve the tendons can cause tendon injuries, such as running, jumping, and lifting heavy items. Bursitis is a type of inflammation of a bursa, which is a small sac that cushions your bones, tendons, and muscles.
IT Band
Knee pain is serious if you can’t bear weight on the knee, it causes severe pain, you hear a popping sound when it starts hurting, it looks deformed, or it swells suddenly. If you have any of these symptoms, contact your doctor and/or seek medical care right away. Also, see your doctor if you have knee pain along with a fever, it’s hard to walk, or if your knee is red, very swollen, hot, or painful. People sometimes assume that knee pain is just a part of getting older or an unavoidable side effect of their jobs or activities.
The iliotibial (IT) band is a thick band of tissue that runs along the outside of the thigh. When the IT band becomes tight, it can cause friction and inflammation around the knee joint, leading to pain. Foam rolling and stretching exercises for the IT band can help reduce knee pain caused by this muscle.
Calf Muscles
The calf muscles, including the gastrocnemius and soleus, are located at the back of the lower leg. Tight calf muscles can affect the alignment of the knee joint, leading to pain and discomfort. Stretching exercises for the calf muscles can help alleviate knee pain associated with these muscles.
Conclusion
By understanding the role that different muscles play in causing knee pain, you can take proactive steps to address the issue. Incorporating strength training and stretching exercises targeting the quadriceps, hamstrings, IT band, and calf muscles can help alleviate knee pain and improve overall knee health.
