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My Knee is Stiff and Tight. What Can I Do?

Apr 23, 2021

My Knee is Stiff and Tight. What Can I Do?

This is one of the most frequently asked questions in our
clinic. It can be difficult for a person to know the right way to alleviate
stiffness in the knee if they don’t know what is causing it.

The most common causes of knee stiffness are pain, weakness,
disease and injury. This covers a wide range of possibilities for your
tightness, so it is important to know the way you treat it is safe and
effective.

Episodes of stiffness can vary in length from thirty minutes
to the duration of the day which can reduce mobility, increase pain and
decrease your confidence with normal activities.

That is why we have listed a few helpful points on how to
manage that frustrating tightness will not go away.

Stretch

Stretching will help to improve the flexibility of your
joint which increases its ability to move through its full range of motion; in
other words, how far it can twist, bend and reach. The best time to stretch is
when the muscles are warm and pliable. This could be during a pilates class or
just after exercising.

Here are a couple of ways you can stretch your quadriceps
muscle. It is important to target this muscle because it can often become
overworked and cause tension in the knee.

Strengthen

It is a common misconception that resting a stiff knee will
help it get better. Strengthening your knee can give it the support it needs to
manage a day of walking, commuting and training without getting as stiff.

Moving your stiff knees can be tough but they won’t improve
unless you try moving them. Try some of the exercises below to get started. Movement
might be uncomfortable to begin with but if you avoid movement it will make the
joint stiffer. Remember, hurt does not mean harm!

Heat

Think about how your stiff joints feel after a warm shower
in the morning or after a long day of work. Do you feel rigid and sore or
comforted and soothed?

Heat can be very effective for chronic pain, stiffness and
muscle stress. It works by relaxing muscles, stimulating blood flow and
improving circulation. This can help increase your range of motion and get your
ready for activity.

Using a hot water bottle, heat pack or having a warm shower
for 20 minutes can be a quick and easy way to relieve stiffness in the knee.

Treatment

You might read this and think “I’ve tried this and it’s not
getting any better” or “I still have so many questions”. We hear this a lot at
our clinic and having a talk with one of the physiotherapists can help move you
in the right direction.

Hands on treatment, exercise programmes, pilates and
education are just some of the services we provide to help give you the
confidence to manage your pain and stiffness.

If you would like a free consultation with one of our
physiotherapists to help answer some of your questions, click the link below to
get things started.

https://www.gavnoble.com/free-20-minute-taster-session

Or if you would like to download our 100% FREE knee pain report then please

click here

. Find out more about how we can help with your knee pain, click

here.



Join The Conversation

If you’d like to have your say on this article feel free to add a comment using the form, we love to hear your thinking and open the table to discussion, and hopefully share resources, blog posts, articles and information that’s useful to you!

If you’d like to discuss anything in private instead, just get in touch using the contact details at the bottom of the page!

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Physiotherapist
  • Are you comfortable working with different people to achieve their health goals?
  • Are you stuck in a boring job with little chance of learning, development or career opportunity?
  • Do you want a fresh flexible opportunity that will allow you to grow professionally and personally?
  • Our dynamic and fun business is looking for the right person to join the team.

Ideal Characteristics Required 

  • People person
  • Highly motivated
  • Outstanding references
  • You actually want to learn and work

Why work at Gav Noble Physiotherapy? 

  • Join an established, respected and busy set of clinics
  • Excellent work environment with learning opportunities in both Clinical & Business

Skills Required 

  • Commitment to ongoing professional development
  • Demonstrated ability to work as part of a team
  • Practical and able to problem solve
  • Demonstrate ability to market and advertise your skills
  • Able to use a computer
  • Strong musculo-skeletal and manual therapy background
  • Relevant Qualification 

Desirable skills/interest 

  • Manual therapy
  • Pilates training
  • Dry needling
  • Kinesio tape
  • Marketing/Business
  • Previous MSK Private Practice background

Perks

  • Opportunities for developing manual therapy skills.
  • Mixed Caseload
  • Flexibility, accountability, autonomy, transparency
  • Ability to make changes and improvements to clinical practice easily and quickly.
  • Flexibility and freedom to be creative in your approach with patient care
  • Flexible working hours
Client Care Specialist

THIS JOB WILL BE PERFECT FOR YOU IF:

  • Have amazing personal and phone communication skills
  • Have a record of speaking to people at length and the ability to deal with complaints in an empathetic manner
  • An understanding of KPIs in business and the ability to optomise their own performance
  • Help our clients get the best outcomes they can
  • Want to learn on the job and are keen in evolve your current skills
  • Computer and Social Media Literate
  • Able to handle taking payments and managing money

THE OPPORTUNITY:

  • Join a hard working, fun group who enjoy making a difference every day you come into the clinic
  • The opportunity to make a real difference in people’s lives and health through communication and education

IF YOU CAN SEE YOURSELF:

  • Helping potential clients determine if our clinic is the right fit for them and their problem?
  • Answering and returning phone calls of potential, current and past clients?

JOB TITLE: Client Care Specialist

  • Are you comfortable with talking to strangers both in person and on the phone?
  • Are you a motivated to learn?
  • Is being “organised” a top priority in your life and are you able to multi-task and prioritize projects, while simultaneously meeting deadlines and prioritizing your day?
  • Can you communicate effectively with people from all different backgrounds – both written and verbal?
  • Are you able to speak up when you see something that is not working and can you anticipate the needs of other people because you show up for work knowing that the smallest details always make the difference?
  • Do you have a positive outlook on life? Are you flexible and open to change, committed to learning?

THE ROLE:

  • You will be responsible for managing a busy front desk and waiting room.
  • experience, meeting and greeting our patients, answering the phone, converting inquires into paying patients and ensuring that all of our patients are looked after and made to feel welcomed whenever they enter your world.
  • Ultimately, your job is to help us grow the revenue of the clinic by booking in new patients via the phone or those who walk into our clinic directly and excelling at retaining those patients as lifelong customers of the business.
  • You’ll do that by creating the type of customer service experience that patients will be happy to pay for – and just as happy to tell others about.

THE TASKS:

  • Communicate the value of our services (in person and on the phone) and be able to explain how what we do, is worth the price we are asking
  • Successfully handle price objections.
  • Hold a lengthy (at least 15-20 minute) conversation with new patients on the phone ensuring that patients are committed and bought into our service.
  • Provide an exceptional waiting room environment for our patients that they’ll look forward to coming back to.
  • Ensure that people who call requesting appointments are placed on schedule and understand the true time and cost commitment involved in physical therapy.
  • Ensure people show up excited for their first appointment after scheduling.
  • Communicate with patients before, during and after appointments to ensure satisfaction is being achieved.
  • Ensure that all invoices are raised on time, every time and are sent to the appropriate person (in house or externally).
  • Organise and plan all schedules – maximising efficiency and revenue for the clinic.
  • Foster deep relationships with patients ensuring NP score hits agreed levels.
  • Develop and regularly update the procedures library so that every aspect of the role is documented and can be achieved by anyone else in the business.

SKILLS/COMPETENCIES NEEDED:

  • Be able to hold meaningful conversations with prospective patients on the phone for longer than 20 minutes (empathy).
  • Be able to answer all questions asked on the phone in a such a way that increases the likelihood that the person asking will want to become a customer (insightful and knowledgeable).
  • Recall names and faces of patients and in doing so making all our patients feel welcomed and remembered.
  • Provide a warm and welcoming greeting to patients when they arrive in the clinic (experience).
  • Organisation and planning: plans and organises, schedules and budgets in an efficient, productive manner.
  • Focuses on key priorities.
  • Follow through on commitments: lives up to verbal and written agreements regardless of personal cost.
  • Demonstrate an ability to quickly and proficiently understand and absorb new information.
  • Attention to detail: does not let important details slip through the cracks.
  • Persistence: demonstrate tenacity and willingness to go the distance to get something done.
  • Proactivity: acts without being told what to do.
  • Bring new ideas to the company.

WHAT WE WILL DO FOR YOU:

  • Provide you with ongoing training and support in the field of customer service and front desk administration.
  • Give you an amazing environment to work in that includes working with a team of wonderful and very supportive staff – as well as very
  • friendly customers.
  • Opportunity to develop and grow in a team that is value driven and strongly encourages personality based service.
  • Competitive salary with chance to earn even more as we grow as a result of your impact.

Salary: On Application.

Hours: Full time, 37.5 hours.