If you suffer from knee pain, you know how debilitating it can be. Whether it’s due to arthritis, injury, or overuse, finding ways to reduce this pain is crucial for your overall well-being. Here are some tips that can help alleviate knee discomfort and improve your quality of life.
Losing it helps to reduce long-term knee pain, including pain caused by arthritis. You should also incorporate daily stretching into your routine. Try using a foam roller to work out the kinks in your muscles.
Elevation, or keeping the leg raised, will encourage circulation and reduce swelling. Ideally, the knee should be above the level of the heart. Experts urge people with OA of the knee to lose weight if they have overweight or obesity. A doctor or dietitian can help decide how much weight a person needs to lose. Individuals can work with a physical therapist to identify the best exercises and programs for their needs. The American College of Rheumatology (ACR) and the Arthritis Foundation (AF) urge people to exercise to manage OA of the knee.
Stay Active
How many exercises you do in each session is your choice. But keep in mind that rushing through exercises can be counterproductive. “The knee is often an innocent bystander between the hip and the foot. Knee pain is often caused by problems occurring above or below,” says Dr. Elson. Along with a rapid onset of pain and swelling, you might also experience fever and chills. There’s growing evidence that OA may also be part of metabolic syndrome.
While it may seem counterintuitive, staying active is actually important for reducing knee pain. Low-impact exercises such as swimming, cycling, or walking can help strengthen the muscles around your knees, providing support and reducing strain on the joint. Just be sure to avoid high-impact activities that can exacerbate the pain.
Home remedies can improve your comfort levels and help you manage symptoms. One type of tendinitis is patellar tendonitis, or jumper’s knee. This is when the patellar tendon that runs from the quadriceps in your thigh to the shinbone becomes weak.
Your ability to cope despite pain and disability caused by osteoarthritis often determines how much of an impact osteoarthritis will have on your life. Talk to your doctor if you’re feeling frustrated, because he or she may have ideas to help you cope or be able to refer you to someone who can help. Some people find these types of remedies work, but there’s not enough evidence to prove that any herbal therapy has a significant impact on knee pain. Overweight and obesity can put additional pressure on your knee joints.
They all appear to involve high levels of inflammation, and they may all influence each other. The aim of a stretch is to hold a position for a longer period of time. Over time this can help to improve your range of movement.
Proper Footwear
Stress can contribute to inflammation, which may worsen knee pain. When doing exercise you should listen to your pain levels, especially in the early stages. You may find that these exercises increase your symptoms slightly in the beginning. However, they should get easier over time and, with regular practice, can help to improve movement in the knee. If pain and swelling make it very challenging to be active or you’re unsure which exercises are best for you, see a physical therapist.
Wearing the right footwear is essential for reducing knee pain. Shoes with good arch support and cushioning can help absorb shock and reduce pressure on your knees. Avoid high heels and flip-flops, as they can put additional stress on your joints.
Weight Management
Excess weight can put added strain on your knees, leading to increased pain and discomfort. Maintaining a healthy weight through diet and exercise can help reduce this burden on your joints, potentially relieving your knee pain.
Stretching and Strengthening
Incorporating stretching and strengthening exercises into your daily routine can help improve flexibility and stability in your knees. Focus on exercises that target the quadriceps, hamstrings, and calves to provide better support for your knees and reduce pain.
FAQs about Knee Pain Reduction
- Q: Can knee pain be relieved without medication?
- A: Yes, there are several non-medication options for reducing knee pain, including exercise, weight management, and proper footwear.
- Q: What are some at-home remedies for knee pain?
- A: Ice packs, heat therapy, and over-the-counter pain relievers can help alleviate knee pain at home.
