“Dr. Steph, I literally couldn’t get off the floor because my knees hurt so bad. It was really embarrassing. I just want to be able to sit on the floor and open presents with my kids without feeling like I’m stuck there.”

Anyone else sit on the floor for 10 minutes and feel ridiculously stiff and sore trying to get out of that spot? It can turn from a small annoyance into a big frustration this time of year, when all you want to do is get on your kids’ level to see the pure joy in their faces while they unwrap gifts from Santa.

Hip and Knee pain

https://www.psppt.com/physical-therapy-services/hip-and-knee-pain-relief/

Monica was in this place just last year. She’s a mom of 2 who likes variety in her workouts, and loves to get her kids active as well. She came to see us with pain in both knees that was starting to slow her down. Of course she still did everything she needed to do – chase her 2 boys around, drive them to school before work, do Orange Theory workouts 3-4 times a week, and more. But as she continued to push through, the knee discomfort escalated to pain and stiffness. She started to wonder if it would ever get better or if she’d need surgery at some point. Her mom had already had one knee replacement, and Monica felt destined to have the same surgery. 

We created a plan that improved her knee motion while strengthening her hips, knees and ankles. She took ownership of the plan and asked for modifications where they were needed, to ensure that it fit into her busy schedule while still hitting our targets. 

If you find yourself with some more time on your hands and want to read more into the cause and effects of your knee pain, our “Knee Pain Tips For Daily Improvement” blog is a great start.

Here are a couple exercises that were really influential in getting her back to her goals:

Side plank leg lift

https://www.youtube.com/watch?v=fdODAWKfEuk 

Step down

https://www.youtube.com/watch?v=QsR2v_cNnN0

There were some ups and downs as we negotiated the line between too much and not enough. The day she was able to complete a tough Orange Theory workout, then sit on the floor later in the day AND get back up without any problem was a huge win!

Now, instead of avoiding playing with her kids on the floor, or getting nervous about challenging workouts, she feels confident that she can navigate mom life and fitness goals without getting hurt. 

If you’ve been struggling with knee issues that stop you from living how you want to live, download our “6 Tips To A Strong Back” e-book to take your first steps.