Adults older than 40 often experience degenerative conditions in their joints, such as arthritis. Osteoarthritis in the knee, which occurs when the cartilage padding between the thigh and knee bones thins or wears, can limit knee movement and trigger inflammation. Dr. McInnis describes the knee as a “victim” to weaknesses in joints above (hip and spine) and below (foot and ankle). Weak muscles near the ankle or hip alter the position of the shin or thigh bone. When these bones change position, the knees are not aligned optimally, allowing long-term, or immediate, wear and tear to ensue. With joint pain, it’s best to talk with a doctor or physical therapist before starting an exercise program.
Patellofemoral pain, or pain in or around the kneecap, is common among athletes. Women typically possess weaker core and glute muscles than men, which affects kneecap tracking when pivoting and cutting. Youth athletes often experience growing pains around the knee from stress injuries to growth plates. Osgood-Schlatter’s disease, or persistent pain at the top of the shin bone, occurs from overusing a growing knee. You can ask for a workplace assessment and tell whoever carries it out about your knee pain.
After any knee problem, it’s important to get movement and strength back. This supports tissue healing and will help you get moving again. It can end a morning walk, cancel soccer practice, and cut playtime short. Some patients treat their pain with alternative medications such as herbal agents, like turmeric or curcumin. Although easily found at local grocery stores, these agents are not controlled by the FDA and research has yet to prove their definitive effectiveness.
If you are suffering from knee pain, you know how debilitating it can be. Whether your pain is due to an injury, arthritis, or overuse, finding relief is crucial to improving your quality of life. Here are some tips and advice to help you manage and reduce knee pain.
Stay Active
While it may seem counterintuitive, staying active is one of the best ways to relieve knee pain. Low-impact exercises such as swimming, biking, and walking can help strengthen the muscles surrounding the knee joint and improve flexibility. Be sure to avoid high-impact activities that put too much strain on your knees.
She says many youth athletes — understandably excited to return to their teams — rushed back to intense sports without properly conditioning their bodies. Pain management programmes can also be useful, as they help you to build on your ability to live well when you’re in pain. You may be offered counselling on the NHS if you are struggling with long-term pain.
Use Hot and Cold Therapy
To ease knee pain, you’ll want to perform exercises that work a number of different muscles, from the hip abductors to the hamstrings and quadriceps, says Dr. Elson. In addition, knee pain is sometimes caused or aggravated by tight muscles around the knee, a problem that is often successfully addressed by stretching. If the muscles aren’t flexible, the knee joint sometimes won’t move properly, says Dr. Elson. Your surgeon will replace your knee joint with an artificial implant (a prosthesis). Your provider might recommend a knee replacement if pain and other symptoms in your knee affect your ability to stand, walk and move.
If your pain isn’t significant, you can try to diagnose and treat it at home by paying attention to the specific symptoms you have. However, if home treatments don’t seem to work, make sure to consult with a medical professional. Be sure to talk with a doctor if your knee pain is accompanied by major swelling, significant pain, or fever. In addition, any long-term knee pain should be checked out by a doctor, since it can be a symptom of an underlying health issue. When it comes to support, our GuideRails® holistic support technology is designed to keep your body aligned as you move. It addresses deviation in ankle and knee joints to keep your body on the right path.
Applying heat and cold to your knees can help reduce inflammation and relieve pain. Use a heating pad or warm towel for 15-20 minutes to soothe stiff muscles and increase blood flow. Alternatively, apply an ice pack wrapped in a cloth for 10-15 minutes to reduce swelling and numb the area.
Try Physical Therapy
Physical therapy can be beneficial for those experiencing chronic knee pain. A trained therapist can create a customized exercise plan to strengthen the muscles supporting the knee joint and improve range of motion. They can also teach you proper body mechanics to prevent further injuries.
Consider Using Knee Braces
Knee braces can provide additional support and stability to your knee joint, especially during physical activity. There are many types of braces available, so be sure to consult with your doctor or physical therapist to determine which type is best for your specific condition.
Maintain a Healthy Weight
Carrying excess weight puts added pressure on your knee joints, exacerbating pain and potentially causing further damage. By maintaining a healthy weight through diet and exercise, you can reduce the strain on your knees and improve overall joint health.
Consult a Healthcare Professional
If your knee pain persists or worsens despite trying these strategies, it’s essential to consult a healthcare professional. They can provide a thorough evaluation, diagnose the underlying cause of your pain, and recommend appropriate treatment options such as medications, injections, or surgery if necessary.
Conclusion
Dealing with knee pain can be challenging, but by following this advice and working closely with your healthcare team, you can find relief and improve your quality of life. Remember to listen to your body, take things slow, and be patient with the healing process. With the right approach, you can get back to enjoying your daily activities without the burden of constant pain.
