Understanding Knee Pain

Knee pain can occur for many reasons — an acute injury like a sprain or tear, a chronic condition like osteoarthritis, or overuse from repetitive activities. Regardless of the cause, the discomfort can interfere with your daily life, limiting your ability to walk, climb stairs, exercise, or even rest comfortably.

The knee is the largest joint in the body and one of the most complex. It relies on a careful balance of muscles, ligaments, tendons, and cartilage to function correctly. When any of these structures are compromised — through injury, wear, weakness, or imbalance — pain and dysfunction often follow.

Common Causes of Knee Pain

• Osteoarthritis — gradual breakdown of cartilage in the knee joint
• Patellofemoral pain syndrome — pain around or behind the kneecap, often called “runner’s knee”
• Ligament injuries — such as ACL or MCL sprains or tears
• Meniscus tears — damage to the cartilage pads that cushion the knee
• Tendinitis — inflammation of the tendons around the knee from overuse
• Bursitis — irritation of the fluid-filled sacs that cushion the joint

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)

Foot Pain Prevention: Tips for Staying Active and Injury-Free This Spring

Spring is the perfect time to get back outside — walking, hiking, gardening, and enjoying everything the warmer months have to offer. But as you ramp up your activity, your feet take on a lot of extra stress. Foot pain can sideline even the most motivated person, so a little prevention goes a long way.

Choose the Right Footwear

One of the simplest and most effective ways to prevent foot pain is wearing shoes that properly support your foot type. Look for footwear with adequate arch support, cushioning, and a wide enough toe box. Replace worn-out shoes regularly — the midsole breaks down long before the outer sole shows obvious wear.

Warm Up and Stretch Before Activity

Cold, stiff tissues are more prone to injury. Before heading out for a walk or jog, spend a few minutes warming up with ankle circles, calf raises, and toe stretches. This increases blood flow to the foot and ankle and prepares the muscles and tendons for the demands ahead.

Increase Activity Gradually

After a less active winter, jumping straight into long walks or high-impact exercise puts sudden stress on the plantar fascia, Achilles tendon, and other foot structures. Follow the 10% rule: increase your weekly activity by no more than 10% at a time to give your body a chance to adapt.

Ingredients

• 4 cups curly kale, stems removed and finely chopped
• 1 large apple (Fuji or Honeycrisp), thinly sliced
• 1 medium beetroot, roasted and diced
• ½ cup walnuts, roughly chopped and lightly toasted
• ¼ cup raisins
• 60g goat cheese or feta, crumbled (optional)
• 3 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tsp honey
• Salt and pepper to taste

Directions

Whisk together olive oil, apple cider vinegar, honey, salt, and pepper to make the dressing. Place the chopped kale in a large bowl and drizzle with half the dressing. Massage the kale with your hands for 1–2 minutes until it softens slightly. Add the apple slices, beetroot, walnuts, and raisins. Drizzle with remaining dressing and toss to combine. Top with crumbled cheese if using. Serve immediately or refrigerate for up to 1 day.