Thursday, August 11, 2022

How To Get Rid Of Knee Growing Pains

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Runners Knee Pain Symptoms

how to get rid of growing pains in your knee

Unfortunately, pain is the main symptom of runners knee. Its often a dull pain and it usually comes on when your knee is in use. With runners knee, in general, you may notice:

  • Pain in the front of , around, or behind your kneecap
  • Pain when you bend your knee to walk, squat, sit down, kneel, run, or stand up
  • Worsening pain when you walk downstairs or downhill

Other symptoms, although uncommon, include swelling around your knee, a popping sound coming from your knee, or the feeling that your knee is grinding.

If youre experiencing any of these symptoms get in contact with your local Physiotherapist. Your physio will complete a thorough examination and theyll work with you to build a personalised runners knee treatment plan.

Tips To Prevent Knee Problem In Kids

Strengthening the knee muscles and bones through exercise or physical therapy is one way to prevent knee problems in your child.

Listed below are additional tips for preventing knee injuries in children:

  • If your child is over-weight, helping him lose weight can reduce the body pressure on their knees and prevent any injuries.
  • For children who are active in physical sports, ensure that they perform appropriate warm-up exercises such as Hamstring stretch and Quadriceps stretch before and after the game. This can be followed by relaxing exercises after the workout.
  • Daily exercises that strengthen the knee muscles and joints are a must for preventing knee pain. Aerobic exercises for children can also help build stronger leg muscles.
  • Learning to bend the knees during jumping or any other physical activity can be very helpful.
  • For children in athletics, the use of the right sports shoes that can provide support to the knee can be useful.
  • Avoid physical activities such as running up the hill or deep knee bends as these activities put severe pressure on the knees.
  • Regular training around the year can improve the overall fitness of your child and prevent common knee-related injuries.

At times, home remedies can also come in handy when treating knee pain if a doctor is not accessible.

Causes Of Growing Pains

Despite the name “growing pains,” there is no firm evidence that growing pains are linked to growth spurts.

Instead, growing pains may simply be muscle aches due to intense childhood activities that can wear your child’s muscles out. These activities include running, jumping, and climbing. Growing pains seem to be more common after a kid has a particularly full day of sports.

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Diagnosis Of Knee Pain In Kids

According to Dr. Mark Halstead, a sports medicine specialist at the St. Louis Childrens Hospitals, parents should not neglect all the knee pain conditions in their children as simply growing pain. While growing pain is common in children aged 5-6 years, a teen or pre-teen can suffer from serious knee injuries, particularly if the child is active in physical sports.

According to Dr. Halstead, children who are involved in active sports like running and football or in multiple sports are more susceptible to knee injuries. Stretching your knees before play or keeping ice on the knees after play can be useful techniques in preventing knee injuries.

Usually, parents can figure out a knee injury, although not specifically, and provide first aid till they rush their little one to the hospital where a thorough diagnosis is later made by the doctor. Read on to know how you and the doctor can provide treatment for knee pain in kids.

When Natural Pain Relief Isnt Enough

âMum/Dad my knee is soreâ? â the 3 min guide to growing ...

As great as these pain relieving techniques are, Ill admit there still may be times when you need help from conventional medicine to get relief. With my hip, I eventually gave in and had a full joint replacement.

Hopefully, you wont need something as drastic as surgery. However, it may turn out that you would, in fact, benefit from a prescription pain medication. If youve tried the alternatives and still arent getting the results you need, its okay to go ahead with this. Just follow the same advice I used to give my heart patients. Take the meds, but keep using the natural therapies, too. Theyll help reduce the dosage you need, which will mean less toxicity in your body.

Remember, pain doesnt need to define your life. You can take healthy, natural steps to control it.

References

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When To See A Doctor ^

According to the Mayo Clinic, you should consult your childs doctor if youre concerned about your childs leg pain or the pain is:

  • Persistent
  • Still present in the morning
  • Severe enough to interfere with your childs normal activities
  • Located in the joints
  • Associated with an injury
  • Accompanied by other signs or symptoms, such as swelling, redness, tenderness, fever, limping, rash, loss of appetite, weakness or fatigue

What natural remedies for growing pains have you tried?

Please share whats worked for you in the comments!

Remedies For Growing Pain In Adults

While they arent really growing pains in adults, there are some remedies that can help. These include:

  • Hot Compresses Use a heating pad or a warm towel to wrap your legs and relieve pain. Use them for 20 minutes on and 20 minutes off to avoid burning your skin.
  • Over-the-Counter Pain Relievers Try anover-the-counter pain reliever or anti-inflammatory at bedtime to help you get to sleep easier.
  • Massage If you dont have a blood clot, massage your legs at bedtime to ease any muscle pain.
  • Stretching You may stretch your muscles before exercise, but it is equally important to stretch your muscles before you go to bed. This can really help a lot with restless leg syndrome.

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Self Soft Tissue Work

The biggest thing you can do that will help you get relief is some self soft tissue work. You will need a foam roller and a tennis ball. There are several areas you should concentrate on if you have knee pain. Often tight muscles can place unwanted pressure on the knee, and trigger points can refer pain into the knee. I would suggest you work your quadriceps, ITB and your calf muscles to start.

Here is an example of using a Foam Roller on your quads.

You can use both the tennis ball and the ITB on these areas. If you want more information on exactly how to release your muscles and get rid of your muscle and joint pain check out my self massage book.

What Are The Signs And Symptoms Of Growing Pains

how to get rid of growing pains in your legs fast

Generally, growing pains can be felt as sharp pains, dull aches and/or cramps. The pain tends to worsen with exercise and any activity thatll further irritate the growth plates. If we look at the two growing pains specifically:

  • Severs Disease pain is felt at the back of the heel and may radiate or shoot up the leg as it is the achilles tendon that inserts into the back of the heel where the calcaneal growth plate is located
  • Osgood Schlatter Disease pain is felt just below the kneecap in an area called the tibial tuberosity. It is the patellar tendon that inserts into this area, which spans from the quadriceps muscles at the top of the thigh, across the knee joint and into the top of the tibia

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Is It Possible For Adults To Have Growing Pains

Growing pains are common in children and can make their legs and feet ache at night. The pain can also be felt in the knees, thighs, and calves. It can occur on both sides of the body. Sometimes growing pains occur in the stomach and can cause headaches. It happens in episodes mostly at night off and on during growth spurts. The episodes can start as early as afternoon and evening, but usually go away by the next morning. But can it occur in adults. Read on to see if this is even possible.

Natural Pain Reliever #: Anti

Since pain is often caused or aggravated by inflammation, adopting an anti-inflammatory diet like the Pan Asian Modified Mediterranean diet should be a no-brainer. There are a lot of benefits to be gained with this, but chief among them is that the fewer foods you eat that stoke your bodys inflammatory response, the better off youre likely to feel. Plus the high fiber content of PAMM helps your body offload toxins that can cause additional inflammation.

To eat the PAMM way, focus on high-vibrational foods like fresh organic fruits and vegetables, lean proteins, and low-glycemic carbs, along with healthy fats like olive oil and omega-3-rich fish. Remember, an anti-inflammatory diet is a long-term lifestyle approach, and pain relief will likely be gradual. But if you stick to it, youll eventually see benefits.

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Natural Pain Reliever #: Chiropractic

Chiropractic fine tunes the alignment of your bones, specifically your spine. Its based on the idea that misaligned vertebrae can have a domino effect on the surrounding nerves, muscles, and bones, leading to pain and mobility issues. Regular adjustments can help maintain proper alignment, which allows the bodys energy and self-healing ability to flow more freely.

How To Soothe Growing Pains

How To Get Rid Of Knee Pain Naturally?

Is your child sprouting up like a weed?! You know the drill: new clothing sizes every few months, an insatiable appetiteand perhaps some nasty growing pains that come at night in their arms and legs.

While it can be fun and rewarding to watch your kid grow before your very eyes, the growing pains that can come with this time can be pretty uncomfortable to bear witness to. Its never enjoyable to watch your little one in discomfort, especially when it wakes them up during the night.

Many parents end up feeling a bit helpless through periods of growing pains, and may even be under the impression that they just need to wait for this phase-out. Were here to tell you that this isnt necessarily true. While its difficult to completely eliminate growing pains altogether, there are some treatment options to make this period go much more smoothly for you and your child.

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What Are The Early Symptoms

Kids with Osgood-Schlatter disease may experience:

  • pain that increases with sports or activity
  • pain that may awaken kids at night. Many times this is referred to as growing pains.
  • swelling and/or tenderness along the top of the shinbone at the growth plate. When this becomes inflamed, a little bump may pop up here.

How Is It Treated

Early treatment usually consists of:

  • rest from sports or gym activities
  • icing the area
  • anti-inflammatory medications
  • stretching exercises

Continuing to play through the pain may exacerbate these symptoms and, therefore, recovery may take longer.

Physical therapy is also an important part of treatment to help work on flexibility of the muscles such as the hamstrings, quadriceps, calf muscles, and hip flexors. Once the pain reduces, kids may begin a strengthening program with a focus on returning to sports, gym, and full activity. Physical therapists can provide a comprehensive home exercise program, as well as work on strengthening of the lower extremities and core, suggest appropriate footwear or orthotics, and assess their form during sports specific drills and jumping. Therapists can teach young athletes how to appropriately control the landing on jumps and how to reduce the impact through their joints.

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How To Heal Knee Pain Fast: 4 Hot Tips

If you suffer from chronic knee pain, you can get quick relief with these 4 hot tips on how to heal knee pain fast. These are all easy to apply and can be done immediately. If you have suffered from a knee injury, these are not for you initially. Make sure you get your knee checked out, get a proper diagnosis and start your treatment. These tips are for general knee pain that occurs chronically.

Duration Of The Growing Pains In The Knee

Is your child experiencing Growing Pains? – Georgina Tay, Singapore Podiatrist

Growing pains in the knee usually occur at night and last for a few minutes to hours. After pain medication, they can usually improve within 30 minutes so that the affected child can sleep again. In the morning, the pain will usually go away.

During individual growth spurts, these pains can appear more frequently. These phases usually last a few weeks. Overall, the growing pains in the knee can occur throughout the growth of the affected child. They usually go away once the child is fully grown. For girls this is usually the case at around 16 years of age, for boys it can continue until they are 18 or 20.

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The Power Of Positive Thinking Goes A Long Way

When my child with growing pains has calmed down enough to lay down and rest again, I like to leave them with as many positive thoughts as I can. I know their cortisol and adrenaline has been rushing, so anything I can do to calm their mind will help them sleep.

I say things like:

  • It will be so cool to see how much youve grown in the morning!
  • I know it hurts, but its almost gone
  • The little balls will do their job, just rest and close your eyes
  • Youre all taken care of, now you can sleep
  • I know that was hard, but you were so brave, and youll be just fine in the morning.
  • Growing is such hard work, but sleep will make it all better.
  • You played so hard today and had so much fun, your legs are all tired out. But now they can rest and get better

I know, kind of shady since the pain might not have to do with growing, but its such a nice sentiment!

And most importantly, keeping perspective and a calm voice will help you keep your cortisol in check so you too can get back to bed and sleep as quickly as possible!

Hopefully, your hot pad and little balls can do the job so that you dont have to rub circles on your childs knees all night long. Its those nights when I curse the hardwood floor in my youngests room, the same floor for which I am so grateful when he has a stomach bug!

Heres to more minutes in bed for all of us!

Hot Pads Or Hot Water Bottles For Immediate Growing Pain Relief

Heat is definitely the fastest and most effective way to immediately ease the ache of growing pains.

It takes a minute or two to prepare either option, which is why we tend to employ the rubbing and homeopathics first.

We have a microwavable bed buddy like this one or this , and we also have a cute teddy bear version sort of like this, which my youngest has aptly-named Hot Pad . This is honestly the only reason we use our microwave. Find just about any animal you want here!

You can also make a microwavable hot pad DIY fairly easily by sewing a small cloth bag and filling it with rice. Even a tube sock filled with rice and sewn shut does the trick. Microwave for a minute or two to get to the right temperature. For adults, two minutes, but I find that for children 1 to 1 1/2 minutes is best.

Be ready with a thin sheet or blanket to put between the childs skin and the hot pad, just in case its too toasty for them.

If you dont have and dont want a microwave, I would recommend an old fashioned hot water bottle. It still doesnt take very long to prepare, just as long as it takes for hot water to come out of your tap. Do not use boiling water from the stove in a hot water bottle.

Electric heating pads are not recommended while sleeping, which defeats the purpose for growing pains!

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Physiotherapy For Knee Pain In Children

  • Alignment of the lower leg, kneecap, and quadriceps
  • Knee stability, hip rotation, and range of motion of knees and hips
  • The kneecap for signs of tenderness
  • The attachment of thigh muscles to the kneecap
  • Strength, flexibility, firmness, tone, and circumference of thigh and hamstring muscles
  • Tightness of the Achilles tendon and flexibility and position of the feet

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What Are Growing Pains And What Do They Feel Like

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Growing pains are muscle cramps or spasms that growing children may experience, usually in the preschool or pre-teen years.

They tend to show up in the calves and quads, but can also be felt behind the knee or in the groin. Growing pains affect both legs, but may be felt in only one side or the other at a time.

How long do growing pains last?

You might notice growing pains in late afternoon or evening , but they might also wake a child in the middle of the night. Different children will have different experiences. The pain can range anywhere from a dull ache to sharp and debilitating.

Growing pains tend to come and go and children do not usually experience pain every day.

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When To See A Doctor

It is not ideal to use pain relievers, such as ibuprofen, to mask the pain and participate in sports. This may worsen the injuries and pain over time. Seek medical care in the following circumstances .

  • Knee pain lasting more than two weeks
  • Limping due to pain
  • Unable to do sport activities
  • Pain while playing sports
  • Performance is affected by the pain
  • Knee injuries

Never force your teen to participate in sports with knee pain. All cases of knee pain are not related to growth. An orthopedic doctor should evaluate the teen to identify the exact cause.

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