If you suffer from chronic knee pain, you know how debilitating it can be. Whether it’s due to arthritis, injury, or overuse, finding ways to manage the pain is essential for maintaining a good quality of life. Here are some tips that may help alleviate your discomfort and improve your mobility.
You can also try the exercises we recommend for knee pain. The pain might feel worse at the end of the day, or when you move your knee, and it might improve when you rest. You might have some stiffness in the morning, but this won’t usually last more than half an hour.
Stay Active
A knee should be checked by a doctor if there is considerable pain, deep cuts, swelling, or the person is unable to use their leg. Rheumatoid arthritis tends to involve swelling of the knee. Sore joints will tend to be red, tender, warm, and swollen. The ACR and AF strongly recommend tai chi as a form of exercise for people with OA of the knee.
While it might seem counterintuitive, staying active is crucial for managing knee pain. Low-impact exercises such as swimming, biking, and yoga can help strengthen the muscles around your knees and reduce stress on the joint. However, be sure to avoid high-impact activities like running or jumping, as these can exacerbate your pain.
More information about each issue (and their treatment options) follows the table. It may include a combination of options to help relieve pain and, if possible, cure the underlying problem. For example, if it’s referred pain, your knee won’t hurt when it’s pressed on.
Most people have stage 4 arthritis when they get surgery. Over 50 million adults have arthritis, as do 300,000 children. It’s unclear how many of those people have arthritis of the knee. Use an elastic bandage, straps, or sleeves to wrap the joint.
Swelling around the injury is the main cause of pain. The knee joint’s main function is to bend, straighten, and bear the weight of your body (together with your ankles and hips). The knee is more than just a simple hinged joint.
Use Hot and Cold Therapy
Applying heat or cold to your knees can provide temporary relief from pain and inflammation. Use a heating pad or warm compress to relax tight muscles and increase blood flow to the area. Alternatively, applying an ice pack can help reduce swelling and numb the pain. Be sure to wrap the hot or cold pack in a towel to prevent skin damage.
Cushioned insoles can reduce stress on your knees. For knee osteoarthritis, doctors often recommend special insoles that you put in your shoe. To find the appropriate insole, speak with your doctor or a physical therapist. Carrying extra weight gives the joints more work to do.
When you’re young, it’s most likely a sports injury. When you’re older, weakness from age makes them more prone to tears. ACL injuries are the most common type of knee injury. But the good news is treatment can relieve some of the symptoms.
Consider Weight Loss
Carrying excess weight puts added pressure on your knees, which can worsen pain and inflammation. If you are overweight, losing even a small amount of weight can significantly reduce strain on your joints and improve your symptoms. Talk to your doctor about developing a healthy weight loss plan that includes a balanced diet and regular exercise.
Wear Supportive Footwear
The shoes you wear can have a big impact on your knee pain. Opt for supportive footwear with cushioning and shock absorption to reduce the stress on your knees while walking or standing. Avoid high heels and unsupportive shoes, as these can cause misalignment and worsen your symptoms. Consider custom orthotic inserts for additional support.
Consult a Healthcare Professional
If your knee pain persists despite trying these self-care strategies, it may be time to seek help from a healthcare professional. A physical therapist can develop a personalized exercise program to strengthen your knees and improve your range of motion. In some cases, your doctor may recommend medications, injections, or even surgery to address the underlying cause of your pain.
By incorporating these tips into your daily routine, you can effectively manage your knee pain and regain control of your life. Remember to listen to your body and take breaks when needed to prevent further strain on your knees. With patience and persistence, you can find relief from your knee pain and enjoy a more active lifestyle.
