The Process Of Diagnosis:
There is a misconception that medical practitioners are able to know exactly thats the problem the moment we see our patients. People tend to point to their knee and say, treat it. As if we already know whats the problem by just looking at it. Sorry to disappoint, but unfortunately this is not how it works. Let me explain:
Diagnosis is a process of exclusion, not inclusion. Medical professionals are taught a process of elimination and deduction to identify the most possible diagnosises for your knee pain. The better you can describe & elaborate on your pain, the better picture youll give your Physio to understand whats happened as well as, what youre feeling.
The practitioner uses their skills to eliminate diagnosiss its not and zoom in on your problem. This elimination brings us to only a few possibilities to what could be causing your knee pain. Then we test & assess all our possibilities to get to the root cause of your pain. In many cases your main problem is not at the site of your pain due to compensation, guarding or its just the last straw that breaks . We encourage you to be honest and open about what youre feeling to clarify, carry on or change your Physios approach.
Walking on gravel, grass, uneven terrain
Do The Right Exercises
One of the best things to help ease your knee pain is to do the right series of progressed exercises- as advised by your Physiotherapist. The right kind of activities can reduce your pain, and help your healing. Above all, exercises ensure that problems dont come back. However, the wrong kind of exercises have the potential to increase the pain in your knee even more.
Lunging Hip Flexor Stretch
How To :
- Kneel on one knee and place the opposite foot in front of you, with the thigh parallel to the ground.
- Move forward to stretch your hip toward the ground.
- To make sure you work your hip flexor nicely, tighten your butt for a more intense feeling that will help relax your muscles.
- Reach up with the arm of your bent knee for a deeper stretch then switch sides to exercise the other leg.
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It Band Foam Roller Stretch
How To :
- This best exercise for knee pain helps relax your quads as they tighten up from sitting too much.
- Lie down with your front facing down and rest your right leg quad on the foam roller while you support your upper body with your arms.
- Place majority of your body weight on your right leg and roll up through the thighs on the band foam roller.
- For a more effective stretch, roll your leg from side to side as you focus pressure on the tighter spots of your muscle. Hold for 8-10 breaths.
- Switch the legs and hold for 8-10 breaths.
Knee Strengthening Exercises To Get Rid Of Knee Pain Fast At Home
Knee pain is very common with people of all ages, and virtually everyone has once experienced it.
Perhaps you are currently having some pains in your knee and you are looking for knee strengthening exercise to get rid of it, we are here to help you!
In this article, you will find a collection of the Best and Simple Strengthening Exercises to Get Rid of Knee Pain Fast.
Guess what? All the workouts listed here do not require any equipment, and they are very easy to follow.
However, before going to the discussion of the day, it is imperative to let you understand some of the basics of knee pain, and thats why we would first be discussing its likely symptoms and causes.
You cant afford to miss any line in this content, so read through!
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Secret #: Chiropractic Massage
There is no doubt that massage therapy has multiple benefits, and for those with sciatica, the pain relief from chiropractic massage can be nothing short of magical.
Under the direction of the chiropractor, the massage therapist will address tight muscles, making them relax and become more flexible. This relieves pressure on the sciatic nerve. Massage also reduces stress, lowers inflammation, and reduces pain by stimulating the release of the bodys own natural painkillers, known as endorphins.
Chiropractic massage is often recommended for the relief of pain symptoms such as burning sensations in the leg or throbbing pains in the feet. Your chiropractor might suggest a trigger point massage, which is a special type of massage designed to release muscle knots, known as trigger points, for the relief of sciatica pain.
Deep tissue massage is one of the recommended non-invasive treatment options that can provide substantial relief. When used in conjunction with chiropractic care, it can be a great way to get rid of sciatica pain fast.
Imagine receiving substantial pain relief from a chiropractic massage that uses no drugs, no injections, and no steroids.
What Causes Knee Pain
The anatomy of the knee, the bodys largest joint, is especially complex because it merges the thigh bone, kneecap and shin bone. Sometimes the kneecap isnt properly aligned, contributing to some cases of knee pain. But many cases are prompted by overuse.
On top of that, carrying extra weight or neglecting overall body conditioning can set you up for temporary or chronic knee pain, Dr. Kissin says. For every pound of body weight, knees feel the force of six pounds of pressure, even when walking on flat ground, he notes. Genetics also play a role, so look to your family history for clues whether your knee pain may be an inherited trait.
Its OK to run and do more high-impact activities, but you should make sure you also do conditioning exercises such as using a stationary bike or an elliptical trainer, Dr. Kissin advises.
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Why Is This Happening
As we mentioned earlier, sciatica is a symptom and not an actual health condition. Sciatica simply means that the sciatic nerve is being compressed or irritated in some way, resulting in pain. The root cause of sciatic pain needs to be diagnosed by a professional, such as a chiropractor. Some of the more common causes of sciatic pain include:
- Lumbar disc herniation
- Isthmic spondylolisthesis
- Spinal tumor
There are other possible causes, but those are rare. Before your sciatic pain can be relieved, the root cause needs to be determined and addressed.
Check In With Your Pharmacist
As with any medication regimen, make sure to discuss with your provider any other drugs you might be on as you discuss treatments for your knee pain. Make sure you consult your pharmacist about any potential interactions a new supplement may have with other medications and herbal products you are currently taking.
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Stand Up Straight To Feel Better
“When you slouch you are leaning forward and walking bent over at the waist and that posture will lead to knee pain,” says Bush-Joseph. “You want your head centered over your shoulders and your shoulders centered over your abdomen and pelvis. The more your body is off-center, the more you have to compensate for that with muscle activity. Those muscles eventually fatigue, causing strain on your joints.”
Having strong core muscles in your abdomen and lower back helps promote good posture and, ultimately, lessens the pressure on your knees. Exercises such as planks, back extensions, yoga and Pilates can help strengthen the core.
Heres how to do these exercises:
- Planks: Lie face down with your toes pointed to the floor. Put your forearms on the floor with your elbows at 90-degree angles. Tighten your abdominal and gluteal muscles and lift your body off the floor. Keep your back straight and hold for 15 to 45 seconds.
- Back extensions: Lie face down with elbows bent and hands on the floor. Keeping your hips on the floor, lift your head and shoulders up with your arms. Hold for 5 to 10 seconds and repeat five to 10 times.
Different Types Of Arthritis
The knee is the joint where the bones of the lower and upper legs connect. It moves like a hinge, allowing you to sit, squat, walk or jump. The basic anatomy of the knee consists of three bones: the femur, tibia, and patella. The ends of the bones are covered with a layer of cartilage – a slick, elastic material that absorbs shock and allows the bones to glide easily against one another as they move. Different types of arthritis affect this joint differently.
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Target The Fat In Your Knees
You might have heard spot reducing doesnt work but this isnt totally true. Yes if youre really overweight and try to just do leg presses to get rid of your leg fat then its not going to work . Thats because you still have too much fat on your body.
The trick with targeting stubborn fat is to lower your total body fat and then add in exercises for your knee area. By lowering your total body fat youll then be able to tone up these stubborn areas with lean muscle. But if you just lose weight by cutting calories then this stubborn fat will never go away.
Ideally, women should have a 20-30% body fat or maybe even less . If youre not sure of your body fat then use a smart scale or have it measured by a local personal trainer. The smart scales arent totally accurate but theyll give you an idea of your progress. Unfortunately, your body tends to lose fat slower in these stubborn spots. But youll get better results the more progress you make with lowering your body fat and target toning the area.
One of the best ways to target stubborn fat is to exercise while fasted. Intermittent fasting is one of the best ways to burn fat on your body . Studies have found working out fasted produces more fat burning in the body . Adding in ketones to your diet while fasting can also accelerate your fat loss . Just like the keto diet, they signal for your body to burn more fat stores for energy. I take Keto Elevate in the morning with my coffee.
Best Knee Fat Exercises
Make A Ginger Poultice
Applying crushed ginger to a painful join works along the same lines as capsaicinelements in the plant can deplete the bodys stores of substance P, a brain chemical that carries pain messages to your central nervous system. One study of 56 people found that ginger eased symptoms in 55 percent of people with osteoarthritis and 74 percent of those with RA. To treat yourself, peel and finely mince a 3-inch piece of fresh ginger. Mix it with just enough olive oil to form a paste, then apply it to the painful joint. Depending on where the pain is, you may need to wrap the paste in place with a gauze or a length of ace bandage. Leave in place for 10-15 minutes to allow the ginger to penetrate.
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Sprains Strains And Injuries
Sprains and strains happen when tissues in the knee become stretched by unusual or increased activity, or an awkward twist or trip.
PRICE, described above, should lead to a reduction in pain and improved movement within days, and a gradual improvement over the weeks to follow.
A sprain often resolves itself, but some problems can require more treatment. For example, an injury to the pad of tissue in the knee joint known as the meniscus may require surgery.
Can You Prevent Knee Pain
There can be many reasons for knee pain. Therefore, there are different strategies to prevent the pain depending on the underlying cause. Running on soft surfaces or decreasing the amount of running can help if the pain is due to overuse. Avoiding any direct injuries to the knee including wearing a seatbelt can prevent traumatic injuries. Weight loss can be helpful for many different forms of knee pain.
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Losing Weight Can Improve Knee Pain
“Your weight plays a major role in knee pain,” says Bush-Joseph. “If you walked around all day with a backpack that had a 10-pound weight in it, you would feel how achy your back, hips and knees are at the end of the day. That shows you the impact extra weight can have on your joints.”
With each step people take, two to four times their body weight is transmitted through the knee joint, according to Bush-Joseph. Thus, the more you weigh, the harder the impact is on your knee joint.
However, people who are overweight and have arthritic knee pain can lessen the impact and ultimately, relieve knee pain by losing weight. In fact, people with arthritic knees lose about 20 percent of their pain with every 10 pounds of weight loss.
“If you are 20 pounds overweight and you have arthritic knee pain, almost half of your pain will go away by losing 20 pounds,” says Bush-Joseph. Of course, losing 20 pounds isn’t easy. But, if people are able to lose even 10 pounds and add in some stretching and flexibility training, they’ll experience significantly less pain, according to Bush-Joseph.
/9heat And Cold Compress
Both heat and cold compress can be beneficial in lessening the symptoms of knee pain. But the treatment you choose depends on the type of pain you are suffering from. If there is inflammation then you should avoid heat compresses as it can make the situation worse. Heat therapy is best for chronic pain like arthritis. In case of sports injury, apply a cold compress.
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A Quick Anatomy Lesson
Since multiple muscles overlap your knee joint including your calf, thigh, hamstrings, quadriceps, gastrocnemius, and soleus and work together to flex, extend, and stabilize your knee, the exact source of pain isnt always obvious.
This means you want to think about stretching all the tissues around the knees, says Lauren Williams, a certified personal trainer and owner of Chisel Club.
Here, Williams shares six of the best moves that target all those muscle groups. Try to do these stretches after every workout to keep your knees healthy now and in the future.
Calf muscles often get neglected during our stretching efforts. However, for those who run, do high-impact workouts, or spend a lot of time on their feet, calf stretches are essential, Williams says.
Calves can get extremely tight from impact and need to be stretched to relieve any pain that might travel up the knee.
Find a wall you can lean against. Facing the wall, flex your right foot and position your heel right where the floor meets the wall. Your toes should be elevated while your heel remains on the floor.
Keeping your heel on the floor and your leg as straight as possible, lean toward your front leg, holding the stretch at its deepest point. Lean in for 5 seconds at a time before releasing, working to deepen the stretch.
Repeat the same stretch with your left leg. Aim for 1015 reps on each leg or more, if youre still experiencing tightness.
What Your Patients Say:
This was my first time visiting a physiotherapist. I received very professional service from everyone involved and can definitely recommend this practice to anyone struggling with Knee pain.
After battling with a knee injury for months I finally decided to seek out medical assistance and I wish I had done so sooner. Cilliers & Swart offer a professional service, are centrally located. They are very warm and welcoming. Nina was quickly able to diagnose my problem after just a few tests as well as other imbalances that I wasnt aware of. I am very happy with her treatment plan and would highly recommend them.
Im a dancer with a knee ligament tear & meniscus tear, I started with Renier the day I got out of hospital. My surgeon told me, I would probably have to change carreers and that regardless, it would take me a minimum of 24 months rehabilitation before even thinking about trying a dance class again. Thankfully my Physios knew better. After 10 months of regular treatments and following the advice and rigorous rehabilitation procedure I started dancing again and havent stopped. Came back stronger than where Id been pre-injury and havent looked back since. Ive been on a long journey. They are amazing!
The best in the business
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Schedule Regular Swim Sessions
When it comes to joint pain, its use it or lose it the less you move your body, the more your joints will hurt when you do try to be active. As tempting as it is to stay on the couch to avoid pain, exercise is the best thing for your body in the long run. When you do hit the gym, a swim session could be your best move. It pretty much negates the effects of gravity when youre in the pool, says Dr. Khattri. Gravity is the enemy of arthritis, especially if its in the back or knees.
Protection Rest Ice Compression And Elevation
Rest, ice, compression, and elevation may help treat mild knee pain that results from a soft tissue injury, such as a sprain.
Protection refers to protecting the knee from further injury, for example, by taking a break from the activity that caused it.
Rest can reduce the risk of further injury and give tissues time to heal. However, stopping all movement is not advisable, as this can lead to stiffness and, in time, muscle weakness.
Ice can help reduce swelling and inflammation. It should be wrapped in a cloth and applied for 20 minutes several times on the first day of injury. Never put ice directly the skin, as this can lead to further damage.
Compression with a knee support, for example, can increase comfort levels. The support or bandage should be firm but not tight.
Elevation, or keeping the leg raised, will encourage circulation and reduce swelling. Ideally, the knee should be above the level of the heart.
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