If you suffer from chronic knee pain, finding relief is crucial to improving your quality of life. Whether you have arthritis, an injury, or overuse-related discomfort, there are several strategies you can use to help manage and reduce your symptoms. Here are some effective ways to find knee pain relief:
She also suggests trying a topical NSAID, such as diclofenac (Voltaren Gel®, Pennsaid®), which has fewer potential side effects. Because of the risks, Dr. Day cautions against using NSAIDs regularly over long periods of time. First, people who have a flare-up of pain can take them regularly (meaning every four to six hours, depending on the drug) for three to five days and then stop. Second, they can be used over the long term, but only occasionally, maybe a couple of times a week as needed. “There’s evidence to show that even a simple compression sleeve can decrease pain,” says Dr. Day. These are a good way to start because you can get one at the drugstore.
Exercise Regularly
One of the best ways to reduce knee pain is to strengthen the muscles that support your knees. Low-impact exercises like swimming, cycling, and walking can help improve flexibility and reduce strain on your knees.
Try to maintain a healthy weight and avoid activities that put a lot of stress on your knees. Get treatment if you have symptoms of arthritis of the knee. But some treatments help reduce the severity of the symptoms and maybe keep the disease from getting worse.
Knee pain can be caused by injuries, mechanical problems, types of arthritis and other problems. Currently, research is being done on the effectiveness of platelet-rich plasma (PRP), which is not yet covered by insurance. PRP involves drawing some blood, spinning it in a centrifuge, and injecting part of it into the knee.
The buoyancy of water is gentle on joints and may make it easier to work out. Aquatic exercise also provides a small but measurable decrease in pain and disability in people with knee and/or hip OA, according to another Cochrane review, published in 2016. 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.
Use Hot and Cold Therapy
Depending on the cause of your problem, he or she may refer you to a doctor specializing in joint diseases (rheumatologist), joint surgery (orthopedic surgeon) or sports medicine. A local anesthetic, most commonly lidocaine, can be injected into the knee. Lidocaine has numbing and anti-inflammatory effects that can reduce the intensity of pain signals.
Start slowly, walking for just a few minutes on a treadmill or flat pathway. The straight leg raise strengthens your quadriceps and your hip flexor muscles. If you flex your foot at the end of the move, you should also feel your shins tighten. Whether you’re a competitive athlete, a weekend warrior, or a daily walker, dealing with knee pain can put a kink in your favorite activities. Most cases of front knee pain are injuries from overuse, or from poor preparation for exercise.
Applying heat or cold to your knees can help alleviate pain and reduce inflammation. Use a warm compress or take a hot bath to relax tight muscles, or apply an ice pack to reduce swelling and numb the area.
Practice Good Posture
Proper body mechanics can go a long way in preventing knee pain. Make sure to stand and sit up straight, avoid slouching, and pay attention to how you move to reduce strain on your knees.
FAQs
- Q: Can wearing a knee brace help with pain relief?
- A: Yes, a knee brace can provide support and stability to your knee joint, reducing pain and improving function.
- Q: Should I see a doctor for my knee pain?
- A: If your knee pain is severe, persistent, or accompanied by other symptoms, it’s important to consult a healthcare professional for proper diagnosis and treatment.
By incorporating these tips into your daily routine, you can effectively manage your knee pain and improve your overall well-being. Remember to listen to your body and make adjustments as needed to find the relief that works best for you.
