Overcoming Knee Pain and Enhancing Performance: Sasha’s Success Story

At Honsberger Physio+, we are dedicated to helping athletes of all ages and disciplines achieve their goals. Today, we want to share the inspiring story of Sasha, a 13-year-old dancer who came to us with knee pain and a dream of performing at her best in an upcoming competition. Sasha and her mother were worried about her knee pain, fearing it might be due to torn ligaments, which could jeopardize her ability to perform. With a major competition looming in just one month, featuring nine dances over two days, their concern was understandably high. Here's how we helped her turn her concerns into a medal-winning performance.

Our Observations

During Sasha's initial assessment, we observed several key issues contributing to her knee pain and affecting her performance:

• Hypermobile Joints: Joints that move beyond the normal range of motion, which can lead to instability and increased risk of injury.
• Kyphotic Posture: An exaggerated forward rounding of the upper back, which can cause muscular imbalances and restrict proper movement.
• Reduced Diaphragmatic Breathing, with an Apical Breathing Pattern: Using the upper chest for breathing instead of the diaphragm, which can decrease oxygen efficiency and increase fatigue.
• Anterior Pelvic Tilt: A forward rotation of the pelvis, which can cause lower back pain and strain on the knees.
• Reduced Glute and Core Activation, Particularly on the Left Side: Weakness in these areas can lead to poor stability and increased stress on the knees during dance movements.
• Left Innominate Pattern: A pelvic alignment issue that can cause asymmetrical movement and strain on the lower body.
• Bilateral Knee Valgus: Inward collapse of the knees, which can lead to knee pain and increase the risk of injury.
• Overpronation of the Feet, More Pronounced on the Left Side: Excessive inward rolling of the feet, which can affect balance and lead to knee and foot pain.
• Lack of Balance After Jumps: Difficulty maintaining stability after jumps, increasing the risk of falls and injuries.
• Swelling in the Right Knee: Inflammation that indicates potential overuse or injury, causing pain and limiting movement.
• Tightness in the Right Lower Back, Quadriceps, Hip, and Ankle: Muscle tightness that can restrict movement and contribute to pain and imbalances.

Our Approach to Treatment

To address Sasha's comprehensive needs, we implemented a multifaceted treatment plan:

• Superfeet Orthotics: To correct overpronation and provide better support. Proper foot alignment is crucial for dancers as it affects balance, movement efficiency, and reduces stress on the knees and hips.
• Pelvic Balancing: Techniques to align the pelvis and improve posture. A balanced pelvis ensures proper movement mechanics, reducing strain on the lower back and lower extremities, which is essential for maintaining optimal dance performance.
• Posture Correction: Exercises and manual therapy to reduce kyphotic posture and anterior pelvic tilt. Good posture is vital for dancers to execute movements correctly and efficiently, preventing unnecessary strain and injury.
• Core and Glute Activation: Strengthening exercises to enhance stability and support. Strong core and glute muscles provide the foundation for stability and power in dance movements, helping to prevent injuries and improve performance.
• Landing Mechanics: Drills and exercises to improve balance and reduce knee valgus. Proper landing mechanics are critical for preventing injuries and ensuring smooth, controlled landings after jumps, which are common in dance routines.
• Diaphragmatic Breathing: Exercises to shift from apical to diaphragmatic breathing, improving overall function. Efficient breathing techniques enhance endurance and overall performance, allowing dancers to maintain high energy levels throughout their routines.
• Knee Strengthening: Targeted exercises to fortify the structures around the knee. Strengthening the muscles around the knee helps to support and protect the joint, reducing pain and the risk of injury, crucial for a dancer’s demanding activities.

The Results

Through our personalized treatment plan, Sasha saw significant improvements. Her knee pain subsided, and her overall performance improved dramatically. Remarkably, she was able to perform all nine dances in her competition without any knee pain and even earned a medal for her outstanding performance.

Why Choose Honsberger Physio+?

At Honsberger Physio+, we take a holistic approach to physiotherapy, ensuring that every aspect of an athlete's health is addressed. Whether it's correcting postural imbalances, improving breathing techniques, or strengthening key muscle groups, our goal is to help athletes like Sasha achieve their full potential.

If you or your child are experiencing pain or performance issues, don't wait. Contact us today to see how we can help you reach your goals and perform at your best.

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Written by: Dominic King, Registered Physiotherapist

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