Life with persisitent knee, ankle or foot pain, really is a downer! If you’d like to find sweet relief from joint pain. One that is as fast as possible and because it supports the deepest, root causes, aids natural healing and boosts your body’s alround ability to function. One that lasts longer too, because it isn’t just a quick fix and it doesn’t just hide symptoms. Then you’re in the right place!

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Sweet Relief from Joint Pain:

Feel Better, FASTER

 

Imagine, waking up every day. Without that nagging lower leg pain that stops you in your tracks today. We’re diving into. Foot ankle and knee pain. Something that affects so many of us reducing our everyday activities. Joy. Our work productivity. If you’ve been struggling. With discomfort and want to reclaim your mobility.

You’re in the right place. Hi, I’m Alexis osteopath. Co-founder of BlossomingMe and Healthy Learning Lounge. In this video, we’ll explore the common causes of discomfort, focusing on posture and poor biomechanics. And how this lends itself to a holistic treatment approach. And I’ll share some simple tips to help you to feel better. So let’s get started. Foot ankle and knee pain can stem from various sources, including injuries, overuse, mechanical problems and rarely, more s inister medical causes. So correct. Diagnosis is important. However, today we’ll be discussing biomechanical causes.

Causes or Ways to Name (Diagnoses)

The tissues involved in the pain that you suffer becomes the way that we tend to label and diagnose things. For instance, foot pain might be caused by plantar fasciitis, bunions, Morton’s neuroma. Achilles tendonopathys and stress fractures. Ankle pain, often results from strains, fractures, arthritis. With repetitive stress and improper movements being significant contributing factors. Knee pain. Can be due to torn ligaments and meniscus. Tendonitis bursitis patellofemoral pain syndrome, patella tracking issues, kneecap dislocations, iliotibial band syndrome and various forms of arthritis.

Causes

But what is the underlying cause of many of these conditions?

Poor Posture

Poor posture is a significant contributor to foot, ankle and knee pain. Where your posture is off. It can lead to misalignment causing extra stress on all of your joints.

And this misalignment can affect your entire body from your feet, all the way up to your head. So how can poor posture cause pain?

Joint Misalignment

So poor posture causes the joints to be misaligned. Leading to an uneven distribution of weight and pressure through the joints. These extra stresses on the joints can then result in pain, discomfort and increased wear and tear.

Muscle imbalance. Incorrect posture often leads to muscle imbalances where some muscles will overwork while others will be weakened.

And over time, this imbalance can cause strains in the muscles as well as altered strain within the joints. And this affects our mobility and our comfort.

Reduced Shock Absorption

So good posture helps our body to be able to absorb shocks effectively. Poor posture disrupts this balance leading to increase impact on our joints and resulting in pain.

Muscle Tension

As well as from postural issues, muscle tension is often caused by prolonged postures, such as sitting or repetitive movements such as poor lifting techniques and regular heavy lifting. These can pull in our joints and lead to pain. Here’s how muscle tension can affect our joints. It can restrict blood flow. Tense muscles will restrict the blood leading to reduced oxygen and nourishment to those muscles and joints.

And this can increase stiffness. and pain. Muscle fatigue. When the muscles are constantly being tensed, they become fatigued quickly and Fatigued muscles are unable to support our joints leading to increased joint, stress and pain, as well as pain within the tired muscles themselves.

Trigger Points

Muscle tension can create trigger points, which are tight areas within a muscle that can cause pain itself. And in other parts of the body, For example, tension in the calf muscle can lead to pain that flows down the ankle and foot.

Repetitive Movements

Repetitive movements or overuse such as running or standing for long periods can also contribute to discomfort. It can cause microtrauma with repetitive movements the muscles and joints over time. may rub up against each other causing inflammation and pain and eventually potentially significant issues. Overuse injuries where we’re engaging repetitive activities without adequate rest can lead to overuse injuries, such as tendonitis and even stress fractures. And these. injuries often result in chronic pain and discomfort.

Then there’s joint wear and tear continuous repetitive movements. can accelerate the wear and tear on joints.

And this leads to conditions such as arthritis, causing significant pain and limited mobility.

Looking deeper still.

There were three main causes for foot ankle and knee pain.

The ones that are not due to traumatic injuries and sinister causes they all relate to mechanical nature of our body movements.

Unlocking Comfort Using A Holistic Approach to Treatment

So to deal with the underlying causes of essentially any of the common causes of foot, ankle, and knee pains, we need to look at how every part of our body is working together.

We need to. Look at how it stands and walks and regular habitual positions and movements that we do. So that’s static and dynamic posture.

At BlossomingMe, we believe in a holistic and multi-pronged treatment approach. This means looking at our whole body. Not just the symptoms. Our goal is to remove strains increase circulation and allow our body to heal naturally.

Then we focus on strengthening to prevent future injuries.

Why a Holistic Approach?

Interconnected Nature of the Body

To highlight how one seemingly unconnected part of our body affects many others. Let’s look quickly at the foot and specifically the big toe.

In many people, we often find a significantly shorter first metatarsal and this seemingly insignificant finding does actually significantly affect foot function and the way that our walking pattern occurs. So the tension placed on the joints will move all the way up the body. To shorten first toe will twist and drop so that the foot can reach the ground so we can tow off effectively. This will propel us forward, but this constant twisting over time will cause a tension on the plantar fascia and stretching resulting that flattened foot over a long period of time. Or our body will try to react to this and reinforce that movement with a lot of muscle tension. So your toe will stretch. , laterally and down, to be able to reach the ground.

And this causes:
  • Increased pressure here at the base of the big toe, creating a bunion.
  • And this pressure can increase tension between the first and second toe irritating the nerve, which can lead to a neuroma.
  • That increased stretch on the plantar fascia and the twisting down causes repetitive movement and this can affect the Achilles tendon.

So this repetitive movement causes the whole foot to twist. And that can cause the heel to also twist, which then means that the Achilles tendon is being slid oddly (strained, rubbing over bone and pulling bone). So this repetitive movement can create the Achilles tendonitis. It can also create the plantar fasciitis and that pulling on the plantar fascia can also affect where the plantar fascia connects into the heel bone – causing a heel spur. Or where the Achilles tendon connects into the heel bone -causing a heel spur.

The drop in the foot can cause the torsion in the knee. Causing the ankle to drop, the knee to come inwards and also the hip to come in. So this internal twist onto your hips then pulls your pelvis forward, extending your lower back, increasing that lordosis in your lower back, which puts more pressure on your lower back. Pulling your stomach muscles out and also tightening your hip flexors.

So, can you see how this is all interconnected?

If we release the hip flexors, for example, but we haven’t altered how the hip and knee and ankle and foot all function, then the hip flexors have no choice, but to tighten back up again, When you can improve the strains in the joints and the associated ligaments, this allows the muscles to then relax. There is no longer a feeling that they need to be tight in order to keep those joints safe, which is their job. As well, optimizes the muscle positioning and therefore their ability to function more effectively and more comfortably.

When treatment feels like it is a uphill battle

Have you ever felt like you do all the exercises and you do the stretches that you’ve been told to do, but the muscles, they just don’t seem to relax? Your mobility is still restricted. And performing these dang exercises is not just annoying, but painful that foam roller it doesn’t get more comfortable.

  • This is because those muscles, they are needed to protect our joints and avoiding more serious injury. So these muscles will not let go, at least not for long until they feel that it is safe.

You may have experienced. Going to a therapist and walking out with relief, increased mobility and muscles that just aren’t so tight and uncomfortable. But within a day or so everything is back to the way it was.

  • In this situation it’s because the muscles were essentially forced to relax. But the reason that we’re tight, the twists and the strains on the body. … making them work so hard to compensate. That’s still there. So as soon as the muscles relax, they begin to resume, re-tightening back up so that they can perform that job to keep those joints safe. Better that you’re in pain rather than flat on your back… unable to move at all.

So to help the function and comfort of your joints, what can you do at home?

  1. Footwear
    • So one thing would be making sure you were correct footwear. Poor fitting shoes, pointed toes, narrow shoes, high heels. They all negatively affect the way that your foot functions. And actually alters your posture and the strains going all the way through your body
  2. Improve Circulation
    • Simple things that you can do at home. To increase circulation like
      • gently moving the area,
      • using a heat pack.
        • As long as there isn’t active acute inflammation- from an actual injury, or a flare up of arthritis.
      • rubbing A magnesium type cream into the area can help circulation moving and to support the muscles and joints to relax as much as possible.
      • an Epsom salt bath, or even foot bath. can also support circulation in that area and aid, relaxation of the muscles and the nervous system.
      • stretching and exercises.
  3. Stretching
    • Why – Some, simple tips here. Gently exercising is important.
      • It helps to increase the range of movement on your joints, especially when they are troubled.
      • However, the aim of stretching isn’t to force your joints to move more, or to allow your muscles to relax. It’s actually more about
        • getting the circulation moving.
        • lubricating the joints.
        • stopping the muscles from actually spasming.
    • How – So when you’re stretching, it’s important to focus on the way that you perform the stretch.We want to focus on:
      • good posture,
        • ensuring that the muscles or joints are actually in their correct position. To both ensure that the stretch is safe and effective. So when you’re working with correct posture, this allows you to be working with the correct area. Performing the stretch incorrectly may make you feel like you can do the stretch further. But it’s more likely that you’re using incorrect muscles or you’re making the stretch more likely to cause damage or at least be ineffective. So if it’s adding that under your extra pressure on the air already sensitive joints, it might increase risk. Or discomfort. Or make you flare up after.
      • Not over stretching or repeating too many times.
        • So we also only want to go as far as we possibly can comfortably in that stretch. We want to be able to feel it, but we don’t want pain or straining. If you do, then you can actually damage those muscles just with little micro tears again. And it irritates the muscles. So that they get concerned that they’re not protecting the joint. And so they’ll recoil harder. Essentially making those muscles tighter again. After you’ve done the stretch. And restricting joint movement further.
        • You may want to perform your stretch just a few times and only holding for five or 10 seconds. This is important when you have a really tight muscle and joint issues, because you want to make sure that your joint is kept safe.
        • And you want to make sure that the muscles will respond, not react. In that protective spasm or worse. So that when you overstretch them, you, cause micro-tears more inflammation and more pain as well as increased restriction. So if you hold. For too long. Or perform too many repetitions. You’re likely to increase the risk of how much the muscle gets damaged. Another important note for stretching. Is it’s better to do maybe five minutes every day. Then say an hour a week. This gentle more constant approach allows our body to respond slowly. In a safe way as it feels ready.
        • A longer, less frequent stretching session for about an hour or so might make you more likely to push too hard or too fast, ending up creating the opposite outcome. Imagine a 1% improvement every day or even every week. Without any adverse reactions as compared to a 10% improvement every now and then that then is followed on by. Five or more percent reduction. Due to pain. And that reaction.
        • So it may feel slower to improve when we’re doing a small amount every day, but instead we’re progressing slowly forward without taking the one step forward. And that two step back. Personalized care. Is key to addressing specific issues effectively. It’s not as simple as giving you stretches and exercises. To release tight muscles and to to strengthen weaker ones. We need to allow space, so the tight ones to let go. And for the weak ones to be able to actually activate. If we don’t allow them to activate first, then we cannot strengthen them. They won’t switch on during the exercises anyway.
  4. Taking the strain out of your body helps your body to be able to regain control. (not done at home)

Personalised Treatment

And it is a main way that we can ensure that the treatment plan is targeted and specific to you.

We also need to consider your specific concerns, your lifestyle, your goals. To optimize your ability to change and to heal. Using stress management techniques, mindset tools, healing, herbs, and nutritional advice. On top of the hands-on treatment and personalized exercise and stretching prescriptions. By focusing on your unique needs, we can create a treatment plan that leads to better outcomes and functional ability.

Effectively, reducing pain levels. And overall improving your health.

Achieving comfort and mobility is possible with the right approach. So take that first step towards a pain-free life today. Thank you so much for watching. And if you found it useful, please like comment and share. And don’t forget to subscribe, to stay up to date with tips and tools. To assist you to create outrageous health that actually lasts. Naturally. And lastly for personalized advice. Please make a booking. With the appointment. Button below. And to learn more. Download our Ultimate Happy Foot Guide.

And as always in health bye for now.

So Now What?

If you feel that you are chronically stress, always tired or notice that you are regularly in a wired/hectic state even though you are exhausted. Especially if you notice that your patience is not as it used to be, you find it hard to make decisions, you notice any digestive symptoms … OR you are wanting to help to KEEP yourself healthy… and deal with things before you become as I have just described. Then taking a few extra minutes to read my e-guide Why We Rush: a quickguide to burnout, adrenal fatigue and rushing women’s syndrome. This could give you new insight into what is happening inside you, why its happening and get you on the path to improving your health, comfort and ENERGY.

About Blossoming Me

BlossomingMe offers a fully integrated approach to your wellbeing. Located on Sydney’s Upper North Shore. Sarah is our Cranio-sacral and Remedial Massage Therapist and health and lifestyle coach. She can help relieve those problematic knots, tightness and other specific ailments to promote a healthy recovery. These complementary massage therapies can be combined to suit your needs, and include: craniosacral therapy, shiatsu, acupressure, reiki, remedial, swedish, and body-mind-massage. 

Our qualified Osteopath, Alexis, offers a drug free, minimally invasive, “hands on” treatment focusing on the musculoskeletal system with its associated muscles, tendons, ligaments, membranes, bones and joints. Alexis takes a functional approach. This means that she focuses on the way a component (body part, tissue or group of tissues) performs its role, as well as the way the body works, performs and integrates as a whole. Our team can support you to improve your posture and therefore your overall health.

**Disclaimer** The information provided by BlossomingMe, on our website, in our courses, and in our blogs and posts, is for educational and informational purposes only. The information provided on this site and social outlets is not, nor intended to be, a substitute for profess

ional advice or care. Please seek the advice of a qualified health professional before you make any changes to your health regime, before dealing with new symptoms, and, if something you have read here has raised any questions or concerns regarding your situation.