Certain strenuous exercises could aggravate the situation, so you’ll want to take it slow and easy in order to avoid a serious knee injury. See a physician to determine the possible cause and treatment for you. With joint pain, it’s best to talk with a doctor or physical therapist before starting an exercise program. They can also recommend exercises and modifications based on your pain and the underlying cause. The common symptoms of lower limb venous thrombosis are swelling, pain, and heaviness of the limb[15]. The American Society of Hematology (ASH) 2020 guidelines for the management of VTE suggests that the application of pressure stockings reduces pain and swelling but does not significantly reduce the risk of postthrombotic syndrome (PTS)[16].
It may feel counterintuitive to exercise when your knees are already bothering you, but you don’t need to wait until the pain goes away to start a PT-backed routine. “It’s about finding the right pattern of movement and the right dose of exercise for you, which a physical therapist can help with,” says Dr. Vinci. Research supports the idea that motion is lotion for the joints. Take running, for example, which is often falsely blamed for being bad for the knees. One analysis of 115,000 people found that recreational runners are actually less likely to develop knee osteoarthritis than sedentary people (3.5% vs. 10.2 %).
But if the symptoms increase or persist for more than 24 hours, please get your joint checked by a physical therapist or doctor. This movement may seem complex at first, but it’s crucial for managing knee pain. If you’re not sure if you’re doing it right, this demonstration will help you out.
Ask your doctor or therapist how to get relief from this achiness. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Try these “anytime” exercises to help protect your mobility and independence. The goal here is to get active to boost your heart rate — and to do so smartly.
Knee pain can be a debilitating condition that affects people of all ages. Whether it’s due to injury, arthritis, or overuse, finding relief is crucial for maintaining a high quality of life. One effective way to manage knee pain is through physical exercise.
You’ll soon start receiving the latest Mayo Clinic health information you requested in your inbox. If the exercise gets easy, it can be progressed by closing your eyes. You can also increase the challenge by standing on something wobbly like a sofa cushion or a thick bath towel. Be sure you have a nearby counter or chair to grab if you lose your balance. Tip Keep your weight centered on the ball of your working foot. You might have a little discomfort, but stop if you feel a lot of pain.
To increase difficulty, cross your arms on your chest and close your eyes – this will test your stability. You may want to get your knee checked, as 7 potential issues may be causing pain on the outside of the knee. If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.
The Benefits of Physical Exercise
Engaging in regular physical exercise can help strengthen the muscles around the knee joint, providing better support and stability. This can help alleviate pain and reduce the risk of further injury. Additionally, exercise can improve flexibility and range of motion, making daily activities easier and less painful.
Types of Exercises
There are several types of exercises that can benefit those suffering from knee pain. Low-impact activities such as swimming, cycling, and walking are gentle on the joints while still providing a great workout. Strength training exercises focusing on the quadriceps, hamstrings, and calves can also help improve knee function and reduce pain.
It’s important to consult with a healthcare professional before starting any new exercise routine, especially if you have existing knee pain. They can provide guidance on the best exercises for your specific condition and ensure that you are performing them correctly to avoid further injury.
By incorporating physical exercise into your daily routine, you can effectively manage knee pain and improve your overall quality of life. Remember to start slowly and gradually increase the intensity of your workouts to prevent strain on the joints. With dedication and consistency, you can find relief from knee pain and enjoy a more active lifestyle.
