WHAT KNEE PAIN SUFFERERS NEED TO KNOW
And How They’re Treated
The human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella to rub and grind against the edges of the femur. As the problem worsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface.
According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or performing high-intensity training. This is usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hip muscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control. Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time. Patellofemoral pain is complicated and extremely common, and it can easily lead to more serious conditions such as patellar tendinitis or arthritis. Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a few months of treatment, most patients are able to return to playing sports and living pain-free.
IS YOUR LIFESTYLE RETIREMENT READY?
As you approach retirement, it’s important to make sure your lifestyle is tailored to fit the end of your working life. This concept, known as “rightsizing,” can make your savings last longer, which provides you with the freedom to enjoy your later years. Kathy Gottberg, author of “Rightsizing: A Smart Living 365 Guide to Reinventing Retirement,” defines the concept as “conscious choices for a better lifestyle that more closely fits your new needs in retirement.” The earlier you can begin rightsizing, the more prepared you’ll be for the days when you no longer have an income from work. For most of us, what really matters when we retire is spending time with loved ones and having memorable experiences. Nobody’s greatest regret is not having enough stuff. With that in mind, here are a few tips that will prepare you for a fruitful and fulfilling retirement. CLEAR OUT UNNEEDED GOODS If you’ve been in the same home for years or decades, you probably have more stuff than you need. Start by discarding anything that’s broken, damaged, or simply not getting any use. You should also make sure you’re not acting as a storage unit for friends or family members. If they don’t have the space for something, it shouldn’t be your job to hang on to it. Eliminating clutter will free up your space and allow you to treasure what you have. Why Rightsizing Makes for Better Life After Work
MOVE INTO A HOUSE YOU CAN FILL Once all of your children have left the nest, you’ll often find that you don’t need as many rooms. Selling your home and moving into one that isn’t half- empty will generate some extra cash and help you to live more efficiently. As an added bonus, you’ll often find that a cozier home increases happiness. The less time you have to spend on home maintenance, the more you can devote to the activities you love. CHANGE YOUR MINDSET Too often, we suffer from the urge to “keep up with the Joneses.” If our neighbor buys something, we want it too. But to really rightsize, you should resist the urge to meet other people’s standards. Retirement should help you make the most of your life, not anyone else’s. Before you make a purchase, especially a large one, ask yourself what’s motivating your decision. If it’s not going to make your life better, leave it on the shelf.
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