{"id":11105,"date":"2022-09-02T16:07:19","date_gmt":"2022-09-02T16:07:19","guid":{"rendered":"https:\/\/todaysveterinarynurse.com\/?p=11105"},"modified":"2022-09-06T19:28:25","modified_gmt":"2022-09-06T19:28:25","slug":"personal-wellbeing-preventing-knee-pain-in-the-veterinary-workplace","status":"publish","type":"post","link":"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/personal-wellbeing\/preventing-knee-pain-in-the-veterinary-workplace\/","title":{"rendered":"Preventing Knee Pain in the Veterinary Workplace"},"content":{"rendered":"<p class=\"p1\">Aching knees can make both work tasks and daily living activities miserable. You\u2019re not alone if you experience this type of discomfort, as at least 25% of all adults suffer from frequent impeding knee pain.<sup>1<\/sup><\/p>\n<p class=\"p3\"><span class=\"s1\">The physical requirements of the occupation\u2014such as repetitive kneeling, crouching, lifting, and continuous standing\u2014put veterinary nurses at risk for musculoskeletal injuries and fatigue, including those associated with the lower extremities.<sup>2<\/sup> However, strength training and flexibility movements can work to stabilize the joints and aid in addressing knee pain.<\/span><\/p>\n<div class=\"su-box su-box-style-default\" id=\"\" style=\"border-color:#606060;border-radius:3px;\"><div class=\"su-box-title\" style=\"background-color:#939393;color:#FFFFFF;border-top-left-radius:1px;border-top-right-radius:1px\">Benefits of Intentional Movement<\/div><div class=\"su-box-content su-u-clearfix su-u-trim\" style=\"border-bottom-left-radius:1px;border-bottom-right-radius:1px\">The \u201cMovement Is Medicine\u201d series will focus on common areas of discomfort for veterinary nurses in the workplace. Although this series will primarily discuss how intentional movement can protect your body on the job, it\u2019s important to note that physical activity can also boost mood, elevate confidence, improve focus, increase energy, reduce stress, and improve quality of life.<sup>3<\/sup><\/p>\n<p>Adults should engage in at least 150 minutes of moderate-intensity aerobic activity plus 2 days of strength training each week.<sup>4<\/sup> This might feel like an inconvenience\u2014the last thing on your mind after a long shift\u2014but think of it as an exercise prescription. You would want your clients to comply with prescribed recommendations, so aim to hold yourself accountable for 30- to 45-minute sessions 5\u00a0times each week. The key to adding fitness to your routine is to discover a modality of movement that you enjoy. <\/div><\/div>\n<div class=\"su-youtube su-u-responsive-media-yes\"><iframe width=\"600\" height=\"400\" src=\"https:\/\/www.youtube.com\/embed\/JteDFJpxViE?\" frameborder=\"0\" allowfullscreen allow=\"autoplay; encrypted-media; picture-in-picture\" title=\"\"><\/iframe><\/div>\n<h2 class=\"p4\">Why Do My Knees Hurt?<\/h2>\n<p class=\"p3\"><span class=\"s1\">Unfortunately, knee discomfort can result from numerous injuries involving ligaments, tendons, bursa, cartilage, and bone, as well as metabolic or autoimmune disorders. In the workplace, any abrupt lateral movement or fall can lead to damage, but very commonly, chronic stress from repetitive movement could be the source of aching knee discomfort as well.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">In fact, the leading form of knee pain is patellofemoral pain syndrome (PFPS), more commonly referred to as \u201crunner\u2019s knee.\u201d<sup>5<\/sup> This condition is characterized by anterior knee pain. Runner\u2019s knee is often the result of overuse and can affect anyone, regardless of whether you run. However, due to anatomical alignment, individuals assigned female at birth are at higher risk for PFPS.<sup>6<\/sup>\u00a0Muscle imbalance can also be a contributing factor for runner\u2019s knee. In individuals with PFPS, weak hip musculature can cause internal rotation of the femur, leading to improper patellofemoral tracking.<sup>7<\/sup> Strengthening the hip and thigh muscles can work to prevent PFPS and even reduce pain in those with the condition.<sup>8<\/sup>\u00a0<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Repetitive stress on the knees also increases your risk of developing osteoarthritis (OA) in those joints. In the veterinary setting, this could be repetitive rising and sitting, kneeling, carrying heavy loads, or being on your feet continuously. Intentionally strengthening the supporting muscles can improve joint function and minimize OA pain.<sup>9<\/sup> Low-impact exercises are very effective in building muscular strength without contributing to knee overuse or overload. Additionally, movement can help you maintain a healthy weight, as excess weight is a risk factor for knee arthritis.<sup>10<\/sup>\u00a0<\/span><\/p>\n<h2 class=\"p4\">Strength Training Exercises<\/h2>\n<p class=\"p3\"><span class=\"s1\">Weight-bearing exercises designed to strengthen the entire lower body, including the thighs and hip muscles, are important for overall joint and bone health. Aim to perform muscle-strengthening movements at least 2 days a week.<sup>11<\/sup> Always consult a healthcare professional before adding new exercises to your routine and discontinue any movement if you experience pain while executing them.<\/span><\/p>\n<h3 class=\"p5\">Side-Lying Hip Abduction<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Lay on your side in a comfortable position. Maintain a neutral pelvis and ensure your hips are stacked.\u00a0<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Bend the leg in contact with the ground and bring the knee forward slightly to create a supportive base. Keep the top leg straight with your toe pointing forward.\u00a0<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Engaging the gluteus medius, raise the top leg directly upward, lifting no more than 6 inches. Avoid arching your back or rotating the top leg.\u00a0<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Pause at the top of the movement, then gently release to the starting position.\u00a0<\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Complete up to 3 sets of 10 repetitions on each side.\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p8\"><span class=\"s1\"><b>Regression:<\/b> Complete in a standing position.<br \/>\n<\/span><span class=\"s1\"><b>Progression:<\/b> Add a resistance band or weight.\u00a0<\/span><\/p>\n<div id=\"attachment_11050\" style=\"width: 511px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig1.png\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-11050\" class=\" wp-image-11050\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig1.png\" alt=\"\" width=\"501\" height=\"359\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig1.png 1346w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig1-300x215.png 300w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig1-1024x734.png 1024w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig1-768x551.png 768w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/a><p id=\"caption-attachment-11050\" class=\"wp-caption-text\">SIDE-LYING HIP ABDUCTION Be sure to keep your hips stacked during the exercise and engage your gluteus medius as you raise your leg. Illustration: Remi Geoffroi<\/p><\/div>\n<h3 class=\"p5\">High Squat Forward\u2013Backward Walk<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Begin in a standing position with your feet about shoulder-width apart.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Keep weight in your heels as you direct your rear backward, sitting into a high squat; knees should stay behind your toes.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Shift your weight to one foot, then slowly lift your opposite leg and replace the foot about 6 inches in front of its original placement.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Shift your weight to the other side and slowly lift the back leg, replacing it in front.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Continue this walk for 5 steps forward, then repeat the process walking backward for 5 slow steps.<\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Complete 5 rounds of this forward\u2013backward cycle.<\/span><\/li>\n<\/ul>\n<p class=\"p8\"><span class=\"s1\"><b>Regression:<\/b> Limit the range of motion or duration.<br \/>\n<\/span><span class=\"s1\"><b>Progression:<\/b> Increase the range of motion by sitting deeper into the squat or add a resistance band or weight.<\/span><\/p>\n<div id=\"attachment_11051\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig2.png\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11051\" class=\" wp-image-11051\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig2.png\" alt=\"\" width=\"500\" height=\"335\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig2.png 1727w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig2-300x201.png 300w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig2-1024x685.png 1024w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig2-768x514.png 768w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig2-1536x1028.png 1536w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><p id=\"caption-attachment-11051\" class=\"wp-caption-text\">HIGH SQUAT FORWARD\u2013BACKWARD WALK Keep your knees behind your toes when in the squat position. Illustration: Remi Geoffroi<\/p><\/div>\n<h2 class=\"p4\">Stretching Movements<\/h2>\n<p class=\"p3\"><span class=\"s1\">Friction of the iliotibial (IT) band, the thick band of connective tissue that runs down the leg from the pelvis to the tibia, as a result of excessive tension, can also contribute to knee pain.<sup>12<\/sup> Therefore, stretching the muscles where the IT band originates may provide relief or prevent IT band\u2013associated pain.\u00a0<\/span><\/p>\n<h3 class=\"p5\">Supine Glute Stretch<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Begin in a supine position. Lift one leg off the ground and guide the knee toward your chest. <\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Grasp the back of your thigh, keeping your hips and shoulders in contact with the ground as you gently guide the leg toward your body. <\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Hold for 20 to 30 seconds then repeat on the other side. Complete 2 to 4 repetitions.<sup>7<\/sup> <\/span><\/li>\n<\/ul>\n<p class=\"p3\"><span class=\"s1\"><b>Regression<\/b>: Bend the opposite leg.<\/span><\/p>\n<div id=\"attachment_11052\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig3.png\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11052\" class=\" wp-image-11052\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig3.png\" alt=\"\" width=\"500\" height=\"220\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig3.png 1471w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig3-300x132.png 300w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig3-1024x450.png 1024w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig3-768x338.png 768w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><p id=\"caption-attachment-11052\" class=\"wp-caption-text\">SUPINE GLUTE STRETCH Keep your hips and shoulders touching the ground during this stretch. Illustration: Remi Geoffroi<\/p><\/div>\n<h3 class=\"p5\">IT Band Stretch<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Begin in a standing position and cross your right foot in front of the left, so your ankles are crossed.\u00a0<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Keep your left leg (the leg that is behind) straight.\u00a0<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Bring your hands together over your head and reach up and over toward the right side, feeling a deep stretch in your left hip.\u00a0<\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Hold for 20 to 30 seconds, then slowly release. Repeat with the other leg crossed.\u00a0Complete 2 to 4\u00a0repetitions.<\/span><\/li>\n<\/ul>\n<p class=\"p3\"><span class=\"s1\"><b>Regression:<\/b> Remove the overhead reach.\u00a0<\/span><\/p>\n<div id=\"attachment_11053\" style=\"width: 260px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig4.png\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-11053\" class=\" wp-image-11053\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig4.png\" alt=\"\" width=\"250\" height=\"496\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig4.png 776w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig4-151x300.png 151w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig4-516x1024.png 516w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig4-768x1524.png 768w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/09\/Lookman_TVNFall22_Knees_Fig4-774x1536.png 774w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/a><p id=\"caption-attachment-11053\" class=\"wp-caption-text\">IT BAND STRETCH You should feel a deep stretch in your hip on the side opposite of the direction your arms are extending. Illustration: Remi Geoffroi<\/p><\/div>\n<h2 class=\"p4\">Special Considerations in the Veterinary Practice<\/h2>\n<p class=\"p8\"><span class=\"s1\">In addition to appropriate strengthening and stretching movements, there are a few ways you can help protect your knees in the veterinary workplace.\u00a0<\/span><\/p>\n<p class=\"p6\"><span class=\"s1\"><b>Shoe choice:<\/b> The type of shoes you wear in the veterinary clinic can impact knee pain symptoms. Studies suggest that shoes that offer stability and support can improve knee pain compared to more flexible varieties.<sup>13<\/sup> Adequate support helps keep the knees in proper alignment while reducing shock to the joints with each foot strike or while standing. Look for a shoe with solid arch support rather than a flat sole. If you\u2019re not ready to invest in a new pair of shoes, cushioned orthotic shoe inserts may help and are available for under $20.\u00a0<\/span><\/p>\n<p class=\"p6\"><span class=\"s1\"><b>Protective knee pads:<\/b> Kneeling on hard surfaces, for example, while restraining patients on the floor, can put you at an increased risk for knee injury.<sup>14<\/sup> Because tasks of this nature can be unavoidable, it\u2019s important to cushion your kneecaps. Individual gel knee pads are a great solution. Management can also provide veterinary team members with thick kneeling pads designed for cleaning, gardening, or fitness. In a pinch, place a rolled towel under your knees to absorb some pressure.\u00a0<\/span><\/p>\n<h2 class=\"p4\">You Knee-d to Protect Your Knees<\/h2>\n<p class=\"p3\"><span class=\"s1\">Knee pain isn\u2019t just uncomfortable\u2014it can significantly limit your career and quality of life. While the amount of stress you put on these joints during work hours may be unavoidable, you can take action to protect your knees. Practice intentional movement and use appropriate protective equipment when possible. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Take the time to perform these strength training and flexibility movements to stabilize your joints and aid in addressing knee pain.<\/p>\n","protected":false},"author":236,"featured_media":8736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"iawp_total_views":0,"footnotes":""},"categories":[232],"tags":[],"class_list":["post-11105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fall-2022","column-movement-is-medicine","clinical_topics-personal-wellbeing"],"acf":{"hide_sidebar":false,"hide_sidebar_ad":false,"hide_all_ads":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.7 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Preventing Knee Pain 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