Such a movement pattern developed and enforced early in life may contribute to difficulties in the knee joint later in life. Most of the time, you can alleviate knee pain that happens when you kneel with strengthening, stretching, physical therapy, and simple modifications, as many Hinge Health members have. Runners more commonly injure the medial meniscus (inside of the knee) rather than the lateral meniscus (outside of the knee).
Many people experience knee pain at some point in their lives. It can be caused by a variety of factors, including injury, overuse, or conditions such as arthritis. While it may seem counterintuitive, for some individuals, **knee pain** actually feels better with movement.
The exercises below will strengthen the muscles around your knees, which can help to minimize pain. You can find out more about this in our ‘Osteoarthritis of the knee’ and ‘Knee replacement surgery’ content. Carrying extra body weight makes it more likely that you will get joint pain in the first place. If you have joint pain already, being overweight can make it worse. Losing even a small amount of weight can make a big difference to knee pain.
It is unclear whether rub-on anti-inflammatory painkillers work better than tablets. 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. Other types of anti-inflammatory painkillers do need a prescription. NSAIDs carry a number of potential side effects, so you should ask your doctor or pharmacist if they are suitable for you before taking them. You can also read the patient information leaflet that comes in the packet. If you need a painkiller, you might take paracetamol regularly, for a few days.
For example, pain in the joint vs. muscle can feel different, and pain from nerve involvement will also feel different. Because there are various causes of hip pain that radiates down the lower limbs, naturally, symptoms can be quite different depending on the cause. This pain can worsen during twisting movements, or when sitting, standing, or walking for long periods of time.
One reason for this phenomenon is that movement helps to increase blood flow to the affected area, which can help to reduce inflammation and promote healing. Moving the knee joint also helps to lubricate the joint, making it easier to move and reducing friction that can cause pain.
But if the symptoms increase or persist for more than 24 hours, please get your joint checked by a physical therapist or doctor. This stretch is the best way to finish your session (or your day!). It can reduce the tension on the quadriceps -if any -, reducing it on your knee as well. This movement may seem complex at first, but it’s crucial for managing knee pain.
To increase difficulty, add weights – a bottle of water or a bag of flour in each hand, for example. Do it without weights first to nail down the movement pattern. To increase difficulty, try it while standing on one foot. 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. Two to add to your routine are the side-leg raise, and the single-leg lift. Do this workout at least two days a week to start and ideally work up to every other day.
Additionally, engaging in gentle exercise can help to strengthen the muscles around the knee, providing better support and stability for the joint. This can help to alleviate pain and prevent further injury in the future.
Types of movement that can help with knee pain
There are many different types of movement that can help to alleviate knee pain. **Low-impact exercises** such as swimming, cycling, and walking are often recommended for individuals with knee pain, as they provide a good workout without putting too much strain on the joints.
**Stretching** exercises can also be beneficial for relieving knee pain. Stretching helps to improve flexibility and range of motion in the joint, which can help to reduce stiffness and discomfort.
**Strength training** exercises that target the muscles around the knee, such as squats, lunges, and leg lifts, can help to improve stability and reduce pain. It is important to start slowly and gradually increase the intensity of these exercises to avoid causing further damage to the knee.
Consult a healthcare professional
If you are experiencing persistent knee pain, it is important to consult with a healthcare professional. They can help to determine the underlying cause of your pain and develop a treatment plan to help you manage and alleviate your symptoms.
Remember, while movement can be beneficial for some individuals with knee pain, it is important to listen to your body and not push yourself too hard. If you experience increased pain or discomfort during exercise, stop and consult with a healthcare professional.
