Health & Wellness Newsletter
A Personal Approach to Resolving Unwanted Knee Pain
Alex’s journey offers hope and inspiration for anyone struggling with knee pain, not just athletes.
01 / Main Article
Knee pain is a common complaint that affects people of all ages, often hindering their ability to perform everyday activities and enjoy a high quality of life. Whether resulting from injury, arthritis, or overuse, knee pain can be debilitating.
Fortunately, Ellis Physical Therapy offers a range of unique treatment options for those seeking relief. Let’s take a look at an example patient, a forty-year-old marathon runner we’ll call Alex, and how our PTs helped him find relief from persistent knee pain.
From Nagging Discomfort to Long-Term Relief
The Onset of Pain
Alex’s passion for running was undeniable. Completing several marathons each year, he was no stranger to the physical demands of long-distance running. Unfortunately, Alex began experiencing sharp pains in his right knee, particularly during and after runs. Initially dismissing it as ordinary post-run aches and pains, he soon realized the pain was not subsiding but worsening with time.
The Physical Therapy Journey Begins
After several weeks of persistent pain, Alex knew he needed professional help. His search for a solution led him to Ellis Physical Therapy, in large part because we offer several unique treatment techniques, including aquatic therapy and focused performance training through our FASTER program.
We started with a comprehensive assessment that included a detailed discussion of Alex’s running habits and history of knee pain, as well as a physical examination of his knee strength, mobility, and alignment. A detailed analysis of Alex’s running gait also identified several inefficiencies in his running form, which were contributing to his knee pain.
We ultimately determined Alex was dealing with patellofemoral pain syndrome (PFPS), a common issue among runners characterized by pain around the kneecap. His therapist explained that Alex’s pain was likely due to a combination of overuse, improper running technique, and muscular imbalances.
Alex’s Tailored Treatment Plan
Once we understood the specifics of Alex’s condition, we developed a multifaceted plan to address Alex’s knee pain symptoms and underlying causes. Treatment included:
Initial Pain Relief
Our first step was to help manage Alex’s acute pain so he would find it easier to perform his prescribed exercises. We accomplished this goal with a blend of hands-on manual therapy techniques, which helped manage his symptoms and improve his knee’s range of motion, and dry needling, which helped reduce his pain and improve overall knee function.
Strengthening Exercises
To address the muscular imbalances that led to Alex’s discomfort, we guided him through several strength exercises focused on building up the muscles around his knee, particularly the quadriceps and hamstrings.
We started him off with aquatic therapy, as the water’s buoyancy and viscosity helped relieve pressure on his kneecap while adding resistance to his movements. As Alex improved, we gradually introduced land-based and running-specific exercises to help him better absorb shock, reduce the burden on his knee during runs, and prevent future injuries.
Motor Control Exercises
We also used motor control exercises and running-specific exercises to address any dysfunctional movement patterns contributing to Alex’s knee pain. These exercises aimed to correct his movement patterns, ensuring that he adopted more efficient movement strategies during running and daily activities, thereby reducing strain on his knee.
Performance Training
Eventually, Alex’s pain was resolved–but he still wanted to see what he could do to boost his running performance. At that point, we transitioned him to our FASTER program, which helped him optimize his movement patterns, core strength, and muscle recruitment, enabling him to post better times in his next marathon.
The Road to Recovery
Alex’s dedication to physical therapy paid off. Not only did he notice a significant reduction in his knee pain, but he also improved his running efficiency and returned to consistent running, resulting in faster run times.
Ultimately, his experience at Ellis Physical Therapy reshaped his relationship with running, making him a more informed runner and athlete with a better sense of his body’s signals and the importance of balance in training.
Discover How PT Can Help Resolve Your Knee Pain
Alex’s story is a testament to the effectiveness of physical therapy in resolving unwanted knee pain. At Ellis Physical Therapy, the combination of detailed assessment, personalized treatment, and a commitment to patient education proved to be a winning strategy.
Alex’s journey offers hope and inspiration for anyone struggling with knee pain, not just athletes. If you’re dealing with knee pain, call our team and schedule a consultation today!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7661565/, https://pubmed.ncbi.nlm.nih.gov/32161824/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6829001/
Let’s talk about your goals
Find a Clearer Path Back to Comfortable Movement
One assessment can help connect the symptoms you feel with the movements that may be contributing to them. We’ll listen, evaluate, and build a plan around what you need to return to.
02 / Movement Support
Live Comfortably with Custom Orthotics!
Do you experience sore feet? Did you know that as you age, your feet will often change? Changes in the shape of your feet, the support of your ligaments, and complications from previous injuries can all cause strain and pain.
This is why we at Ellis Physical Therapy offer custom orthotics in Idaho Falls, ID and Ammon, ID. They provide extra support and relief for your feet. Our physical therapists can give you a comprehensive orthotic evaluation and a custom fitting to determine what will work best for your feet.
Find the Right Support for Your Movement
At Ellis Physical Therapy, we look beyond the painful area to understand how your whole body moves. Our team can assess your walking pattern, strength, mobility, and foot mechanics to determine whether custom orthotics are appropriate for your treatment plan.
Contact us today to learn more about how our team can help you move with greater comfort and confidence.
Peak Performance in Ammon
We’ve Opened a New Location!
We’re excited to share that Ellis Physical Therapy has expanded with a brand new location: Peak Performance in Ammon, ID! While the clinic may look familiar to some, it’s now under Ellis ownership—meaning you’ll get the same high-quality care, personalized treatment, and trusted approach you’ve come to expect from our team.
If you or someone you know is in the Ammon area, we’d love to help you move and feel your best!
Our Patients Get Great Results
“I use the therapy pool regularly. It helps my balance and mobility so much. The owners/staff are amazing 💕”
— Vicky
A quick game
Alex’s Knee Recovery Match
Follow Alex’s journey from this month’s article. At each stage, choose the step his care team took.
Staff Spotlight
Logan Bradley
PT, DPT, Cert. DN
Logan Bradley, PT, DPT, grew up in Rigby, Idaho and finished his undergraduate studies at BYU-Idaho in Rexburg with a Bachelor’s Degree in Exercise Physiology. He then completed his Doctor of Physical Therapy degree at Touro University Nevada in Las Vegas.
Logan places a special emphasis on orthopedic manual therapy. Interaction with therapy patients is especially rewarding for him. He has a particular interest in athletics and loves teaching proper strengthening techniques to prevent sports injuries.
In his free time, Logan enjoys watching and playing sports. He loves snowboarding, playing guitar, and spending time with his family. He and his wife Melissa also love hiking, exercising and all kinds of outdoor activities. Logan and his wife have adopted two boys (Anthony and Jaxon) and loves spending time with them.
Exercise of the Month
Seated Leg Extension
Quadriceps, Knees
Sit up straight in a chair with your feet flat on the floor. Slowly extend one leg out in front of you until it’s straight, squeezing your thigh muscle. Hold briefly, then lower it back down with control. Alternate legs or complete all reps on one side before switching.
3 Sets, 10 Reps (each leg).
Materials needed: chair
Support the Way You Move
Whether you are managing a new injury, a recurring ache, or a change in how you move, our team is ready to help you understand the next step.
Recipe of the Month
Crispy, Oven-Baked Sweet Potato Fries
For sweet potato fries that actually stay crisp, all you need is your oven and a clever cornstarch trick.
Ingredients
For the Fries:
- Cooking spray
- 2 tablespoons neutral oil, such as vegetable oil
- 3/4 cup water
- 3 tablespoons cornstarch
- 3 tablespoons white rice flour
- 1/2 teaspoon baking soda
- 2 (12 ounces each) sweet potatoes, trimmed, cut in half crosswise, and cut into 1/2-inch thick sticks
Seasoned Salt:
- 1 1/2 teaspoons kosher salt, plus extra for seasoning; for table salt, use half as much by volume
- 1/2 teaspoon sweet paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne
Fry Sauce (optional):
- 1/2 cup mayonnaise
- 1 tablespoon ketchup
- 1 tablespoon sriracha
- 2 teaspoons white wine vinegar
- 1/2 teaspoon garlic powder
Instructions
- Adjust oven rack to lowest position and heat oven to 425°F. Spray rimmed baking sheet with cooking spray. Add oil to prepared sheet and tilt sheet until surface is evenly coated with oil. In a small bowl, combine salt, paprika, garlic powder, and cayenne; set aside.
- In a large microwave-safe bowl, whisk water and cornstarch, making sure no lumps of cornstarch remain on bottom of bowl. Microwave, stirring every 20 seconds, until mixture begins to thicken, 1 to 3 minutes. Remove from microwave and continue stirring until mixture thickens to a thin yogurt-like consistency. (If necessary, after microwaving, add up to 3 tablespoons additional water to achieve correct consistency.)
- Add rice flour and baking soda to cornstarch mixture and whisk to combine. Add cut sweet potato sticks and toss until each is evenly coated. Transfer fries to prepared baking sheet, arranging them in a single layer with one flat cut side down, and space between each piece. (Some cornstarch mixture will remain in bowl.)
- Bake until bottoms are beginning to brown and fries easily release from pan, about 20 minutes. Remove sheet from oven and, using a thin spatula, loosen the fries and carefully flip taking care not to tear. Rotate pan and return to oven to continue to bake until second sides are golden brown, about 15 minutes.
- For the Fry Sauce: While fries bake, in a small bowl, whisk together mayo, ketchup, sriracha, vinegar, and garlic powder.
- Sprinkle fries with prepared salt mixture and toss fries to distribute seasoning evenly. Transfer fries to paper towel–lined platter and let cool about 5 minutes. Serve fries with prepared sauce, if desired.
