Step exercises, whether on a step machine or your home stairs, create a repetitive stress on your knee joints. If you have stiffness when you go downstairs or use a stepper in decline mode, you may be moving closer to an injury. Understanding the mechanism behind the stiffness will help you choose the right course.
Stiffening
Stiffness in the knee joint is an indication of either swelling or arthritis. Arthritis produces pain after you use the joint and stiffness after you rest it. If your knee moves freely most of the time but only gets stiff when you are going down on a stepper, you are dealing with swelling or inflammation in the knee joint capsule or the surrounding ligaments.
Creating Inflammation
To stabilize the joint as you repeatedly bend it, the muscles in the front of your thigh tighten. When that happens you are pressing the kneecap or patella against the end of your thigh bone. If your knee cap isn't tracking straight or is moving too much side to side, you will produce irritation of the tendons around the knee cap, known as patellofemoral syndrome.
Patellofemoral Syndrome
This type of knee problem is the most common knee injury for active adults and athletes. It occurs more often in females than males. It is also known as runner's knee, biker's knee, patellofemoral stress syndrome, or chondromalacia patella. It can progress to knee pain.
Treatment
Very few patellofemoral problems will require more than conservative care. Seeing a sports chiropractor or physical therapist will help you with an evaluation of any problems with alignment issues of the lower back, hip, ankle or foot. They can also help with muscle strength exercises or stretches to improve flexiblity in your hips and legs. .
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