“This gets the quad and knee firing up again so that you can progress to other exercises,” says Dr. Paul. If you have to stand, avoid hard surfaces and keep your weight equally divided on both legs. Ice the knee for 15 minutes once an hour for three or four hours. Do not apply the ice directly to the knee; instead, cover your knee with a cotton towel. Place ice in a plastic zip-close bag, and then place the bag on the towel. Knee pain can be a symptom of many different conditions.
Dealing with aching knee pain can be debilitating and affect your daily activities. Whether it’s due to arthritis, injury, or overuse, finding relief is crucial for maintaining your quality of life. Here are some proven methods to help alleviate your discomfort and get you back on your feet.
PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. People sometimes use willow bark extract for joint pain, as it may help relieve pain and inflammation. However, studies haven’t found enough consistent evidence to prove that it works.
However, the amount of the medication that gets into your bloodstream is much less with rub-on painkillers, and there is less risk of side effects. If it is not pink, leave it on for another 5 to 10 minutes. Heat is an effective and safe treatment for most aches and pains. You could use a wheat bag, heat pads, deep heat cream, hot water bottle or a heat lamp. Low-impact exercise, such as cycling and swimming, can be useful when recovering from a knee injury.
Exercise and Physical Therapy
One of the best ways to manage aching knee pain is through targeted exercises and physical therapy. Strengthening the muscles around your knees can help provide support and reduce strain on the joint. Consult with a healthcare professional to create a personalized exercise plan that fits your needs and abilities.
Check with your healthcare provider before you try any of these tips. They’ll know what is and what is not appropriate for you depending on the stage of the disease. People of all ages can get arthritis, including arthritis of the knee. If you’re age 50 or older, you have a higher risk of getting knee arthritis.
A year-long study of 204 participants with knee osteoarthritis concluded that tai chi might have similar, if not greater, benefits compared with standard physical therapy. In 2014, researchers found that — rather than weather itself — sensitivity to weather in older people with osteoarthritis may affect how they experience joint pain. Strengthening the upper leg muscles—the quadriceps muscles—through exercise can help to protect the knee joint. These muscles are at the sides and front of the thighs. Ways of managing knee pain at home include exercise, using a knee support, dietary measures, and weight management. Other times, knee pain can be related to a prior or recent injury causing inflammation.
Hot and Cold Therapy
Applying heat or cold to your aching knees can also provide relief. Heat can help increase blood flow and relax tense muscles, while cold therapy can reduce inflammation and numb pain. Alternate between hot and cold packs to find what works best for you.
Turmeric has anti-inflammatory properties, and there is some evidence for its usefulness for painful knee arthritis. You can add turmeric to your food or take it as a supplement. It can thin blood, so people who take a blood thinning medication should not use turmeric.
Supportive Devices
Using supportive devices such as knee braces or compression sleeves can help stabilize your knees and reduce pain. These devices can provide extra support during physical activities or everyday tasks, allowing you to move more comfortably.
Medication and Supplements
Over-the-counter pain relievers such as ibuprofen or acetaminophen can help reduce aching knee pain. Additionally, supplements like glucosamine and chondroitin may help support joint health and decrease discomfort. Talk to your doctor before starting any new medication or supplement regimen.
Healthy Lifestyle Changes
Maintaining a healthy weight and adopting an active lifestyle can also help manage aching knee pain. Excess weight puts added strain on your knees, so shedding pounds through diet and exercise can alleviate pressure on the joints. Incorporating low-impact activities like swimming or cycling can also help improve strength and flexibility.
Conclusion
Don’t let aching knee pain hold you back from enjoying life to the fullest. By incorporating a combination of exercise, therapy, supportive devices, medication, and lifestyle changes, you can find relief and regain mobility. Consult with a healthcare professional to determine the best treatment plan for your specific condition. With dedication and perseverance, you can overcome aching knee pain and get back to doing the things you love.
