Friday, November 19, 2021

How To Heal Knee Pain

Don't Miss



Years Of Wear And Tear Can Take A Toll On Your Knees But There Are Strategies To Relieve Pain

Whether it’s a sharp pain or a dull ache, knee pain is a common problem in women — particularly older women. One study of women ages 50 and older, published in Arthritis & Rheumatism, found that nearly two-thirds had some type of knee pain during the 12-year study period.

Dr. Rebecca Breslow, a sports medicine doctor and an instructor in orthopedic surgery at Harvard Medical School, says many of the active older women and the female athletes she sees in her practice have knee pain. While there are numerous pain-inducing knee conditions, three seem to be the most common culprits in older women:

  • patellofemoral pain

Below is a guide on how to recognize these conditions and how to treat them.

Our Physical Therapists Share What You Need To Know To Understand And Avoid Knee Pain

Knees. You might take yours for granted until you hurt one. Knee pain can quickly make common movements difficult or even excruciating.

Brianna Bren and Rob Himmerick are specialists when it comes to knees. Both are physical therapists with the Institute for Athletic Medicine and work with patients to help heal and prevent musculoskeletal injuries. Here are their top tips for understanding and treating knee pain.

1.Knee pain is never normal

The knee’s purpose is to help you bear weight and absorb shock when you move. A healthy knee is strong and pain-free with a good range of motion. If you experience knee pain, a “no pain, no gain” mentality doesn’t do you any good. In fact, fighting through knee pain instead of working to heal and prevent it can cause more pain in the long run. For example, ignoring knee pain that turns out to be a ligament tear could increase your likelihood of early onset arthritis.

2.Don’t make assumptions about the cause of the pain

It’s easy to jump to conclusions when you experience knee pain. If you’re young, active, and have a sports-related injury, you may assume you have a problem with your anterior cruciate ligament, commonly known as the ACL. If you’re over 50, you might assume it’s arthritis. While those are common, there are many other causes of knee pain. Identifying the true cause is key to successful treatment.

3.Traumatic vs. non-traumatic pain

Non-traumatic knee pain can be just as serious as a traumatic injury.

8.Pinpointing the issue

Question 6 Of 10:how Long Does It Take For A Torn Meniscus To Heal Without Surgery

  • 1It should heal within 6 weeks. At this point, your knee shouldn’t look swollen or feel painful anymore. Unfortunately, if it still hurts at this point, your injury likely won’t heal without surgery.XResearch source
  • Serious meniscus tears might not heal independently. Always visit a doctor first so you can understand the full scope of your injury.XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Question 5 Of 10:how Long Does It Take To Recover From Torn Meniscus Surgery

  • 1You can go back to normal activities within a few weeks. You’ll feel worn out for a few days after your surgery and your knee might feel numb for several days, due to the incisions your surgeon made. XResearch source Your recovery time ultimately depends on the type of surgery you received, as meniscus repair surgery takes longer to heal than a meniscectomy.XResearch source
  • After a meniscectomy, you can apply weight to your knee right away; walk without the help of crutches within 2-7 days; drive a car within 1-2 weeks; get full range of motion between 1-2 weeks; and play sports after 4-6 weeks.
  • After meniscus repair surgery, you can put weight on your knee while wearing a brace; move without crutches within 4-6 weeks; drive a car between 4-6 weeks; get full range of motion after at least 4-6 weeks; and play sports after 3-6 months.
  • How Effective Are Glucosamine And Chondroitin Supplements For Knee Pain

    5 Ways To Cure Common Knee Injuries

    Prevention: Taking glucosamine supplements can preserve joint health by reducing cartilage breakdown, and maintaining the production of collagen in athletes involved in various sports, including soccer and bicycle racing.

    Sports injuries: Research involving 106 athletes with an acute knee injury found that taking glucosamine , significantly improve knee bending compared with placebo. These improvements in mobility took 28 days to develop, as it takes time for damaged tissues to use these building blocks, and for them to enhance repair processes, so don’t expect immediate results.

    Osteoarthritis: Data from 54 studies, involving 16,427 people with knee pain due to osteoarthritis, found that glucosamine and chondroitin were more effective than placebo in pain relief and improving joint function. Both glucosamine and chondroitin reduced joint space narrowing, as seen on X-rays, to indicate that the progression of  osteoarthritis was significantly slowed.

    Method 3 Of 4:trying Medical Interventions At Your Doctor’s Office

  • 1Ask your doctor about aspiration for swelling. If your knee is very swollen, they may offer a procedure called aspiration. They will use a needle to draw off fluid from the knee, which will help with the swelling and pain. This procedure may take a few minutes, and they may use imaging scans to help guide the needle.XResearch source
  • Typically, they will numb the area before inserting the needle.
  • 2Talk to your doctor about knee injections, which may be beneficial. Several types of knee injections are available to you. Your doctor will know which options are best for your particular situation, but they can decrease your pain and inflammation.XExpert Source
  • Pain Behind The Knee: Causes And How To Treat Back Of Knee Pain

    Jenny Hills, Nutritionist and Medical Writer Health

    Pain behind the knee can have a serious impact on your daily activities. Sharp pain at the back of your knee can affect walking and cause discomfort when standing or walking up stairs. Pain and swelling behind the knee can also cause stiffness in your knee joint, inflammation, and possibly, a lump at the back of your knee.

    There are many reasons for mild to severe pain behind the knee. For example, a ligament tear, a pulled muscle, fracture to a bone in your knee, or wear and tear can also cause varying degrees of pain behind the knee. The knee pain can cause you to limp, make it difficult to walk, or you may not be able to bend your knee at all.

    Knowing how to treat pain behind the knee requires knowing what is causing it. However, usually, hot and cold treatments can help to restore mobility to your knee joint and ease the pain. In some cases, if the leg pain behind the knee is caused by blood clot or cyst, you need to get it checked out by a doctor.

    In this article, you will learn about the various reasons why you could have pain at the back of your knee.

    Method 4 Of 4:caring For Your Knee At Home Over The Long Term

  • 1Take any medications prescribed by your doctor. Your doctor may recommend an anti-inflammatory, for instance, if you have a sprain or other ligament problem. Alternatively, if you have something like gout, the doctor will prescribe something to treat it. Talk to your doctor or pharmacist if you have any questions about the medication.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Ask your doctor about what over-the-counter medications you can take to help.
  • Your doctor may also prescribe you creams to help numb the pain.
  • 2Use over-the-counter NSAIDs to help with pain and inflammation. Try aspirin, ibuprofen, or other NSAIDs like naproxen sodium. These medications have some anti-inflammatory properties that may help the swelling, and they will also help with the pain.XExpert SourceSports Orthopedic Surgeon & Joint Preservation SpecialistExpert Interview. 1 October 2020.
  • Always read the instructions on the back of the bottle when taking any medication. Talk to your doctor about which one is best for you.
  • You can also try over-the-counter pain relief creams.
  • 3Wear a knee brace or cast if you have a fracture or ligament injury. The doctor will likely recommend you get one of these to immobilize your knee with certain types of injuries. They help keep your knee in place so it has a chance to heal.XResearch source
  • You can find crutches at pharmacies, big box stores, and medical supply stores.
  • Patient Services At Anova Institute For Regenerative Medicine

    • Located in the center of Germany, quick access by car or train from anywhere in Europe
    • Simple access worldwide, less than 20 minutes from Frankfurt Airport
    • Individualized therapy with state-of-the-art stem cell products
    • Individually planned diagnostic work-up which include world-class MRI and CT scans
    • German high quality standard on safety and quality assurance
    • Personal service with friendly, dedicated Patient Care Managers
    • Scientific collaborations with academic institutions to assure you the latest regenerative medical programs

    Strahlenbergerstr. 110

    Tennis Leg Causing Muscle Pain And Swelling Behind The Knee

    A condition called “tennis leg” can also cause pain in the back of your leg behind the knee.

    Tennis leg is associated with damage to the gastrocnemius where damage to the muscle and the soleus muscle in the calf causes a buildup of fluid.

    According to the journal Radiology Case Reports, tennis leg is often a result of sports injuries. Damage to the calf muscles can cause swelling and pain in the posterior knee.10

    Knee Pain Relief 6 Natural Treatments Including Exercises

    Reviewed by Ron Torrance, DO, FAOASM

    December 18, 2018

    Next to back pain, knee pain is one of the most common complaints among both older adults and younger athletes. Knee injuries are one common cause of knee pain, but you don’t have to fall, trip or get into some type of accident to hurt your knees.

    What can cause knee pain without injury? Arthritis, overuse, osteoporosis, certain types of exercises like running, and repetitive movements are all potential causes of knee pain.

    How do you relieve knee pain? Identifying the underlying cause of your pain is the first step. Treating health conditions that might contribute to inflammation , exercising appropriately, maintaining a healthy weight, stretching and doing certain knee exercises can all greatly help you find relief.

    Question 7 Of 10:what Is The Prognosis For A Torn Meniscus

  • 1Most people can go back to their usual activities with the help of physical therapy. During rehab, your physical therapist may walk you through at-home treatments, and help you safely adjust to everyday activities, like walking and climbing stairs. While every case is different, many people can go back to their usual routines after 4 months of regular physical therapy.XResearch source
  • With a few months of rehab, you can do everything that you used to do before the injury.XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Method 1 Of 4:using The Rice Method In The First Few Days

    Heal Foot, Ankle, & Knee Pain

  • 1Stop whatever you’re doing when you feel your knee get injured. It’s common to think you should play through the pain, meaning you should keep going even if you’re hurting. However, knee injuries are serious, and you can make things worse if you don’t stop what you’re doing.XResearch source
  • In the first 3 days after your injury, use the RICE method even before you see your doctor.
  • 2Stay off your knee. “Resting” is the first part of the RICE method. It means you should stay off your knee as much as possible in the first few days, particularly if you haven’t seen the doctor yet and you don’t know what’s wrong. Resting your knee keeps you from making the injury worse and helps start the healing process. Take a few days off from work if you can.XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source
  • Ask for help around the house.
  • 3Use ice to reduce pain and swelling. “Ice” is the “I” in RICE. Apply ice to your knee for 15-30 minutes at a time and do so as often as possible for the first 48 hours after the injury. Take breaks of at least 10 minutes between each application. After the first 48 hours, you can switch to applying ice every 2 hours. The ice will make your joint feel better by numbing the pain and help with inflammation. Always use a towel between the ice and your skin, as ice against your skin can damage it.XResearch source
  • Avoid applying heat, as that could make the swelling worse.
  • Further References For Msc Bmc Stemcell Secretome And Evs

  • Murphy JM, Fink DJ, Hunziker EB, et al. Stem cell therapy in a caprine model of osteoarthritis. Arthritis Rheum. 2003;48:3464–74.
  • Lee KB, Hui JH, Song IC, Ardany L, et al. Injectable mesenchymal stem cell therapy for large cartilage defects—a porcine model. Stem Cell. 2007;25:2964–71.
  • Saw KY, Hussin P, Loke SC, et al. Articular cartilage regeneration with autologous marrow aspirate and hyaluronic acid: an experimental study in a goat model. Arthroscopy. 2009;25:1391–400.
  • Black L, Gaynor J, Adams C, et al. Effect of intra-articular injection of autologous adipose-derived mesenchymal stem and regenerative cells on clinical signs of chronic osteoarthritis of the elbow joint in dogs. Vet Ther. 2008;9:192-200.
  • Centeno C, Busse D, Kisiday J, et al. Increased knee cartilage volume in degenerative joint disease using percutaneously implanted, autologous mesenchymal stem cells. Pain Physician. 2008;11:343–53.
  • Centeno C, Kisiday J, Freeman M, et al. Partial regeneration of the human hip via autologous bone marrow nucleated cell transfer: a case study. Pain Physician. 2006;9:253–6.
  • Centeno C, Schultz J, Cheever M. Safety and complications reporting on the re-implantation of culture-expanded mesenchymal stem cells using autologous platelet lysate technique. Curr Stem Cell. 2011;5:81–93.
  • Pak J. Regeneration of human bones in hip osteonecrosis and human cartilage in knee osteoarthritis with autologous adipose derived stem cells: a case series. J Med Case Rep. 2001;5:296.
  • Posterolateral Corner Injury Causing Behind The Knee Pain

    Experiencing stiffness and pain behind the knee could be due to injuries to the delicate structures in the knee. These types of injuries are referred to as posterolateral corner injuries.

    According to the journal Revista Brasileira de Ortopedia, PLC injuries are common if the ligaments of the knee have been damaged by trauma. This can result in severe pain and inability to put pressure or weight on the damaged knee. In some cases, PLC injuries occur without damaging any of the knee ligaments.5

    Question 8 Of 10:how Do I Know If I Have A Torn Meniscus

  • 1You can’t move your knee as much. After a meniscus tear, you might not be able to straighten or rotate your knee like you normally would. You might also feel like your knee is locked, or that it can’t support your weight.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • 2Your knee is really sore. Pay attention to your regular, daily movements, like climbing out of bed or walking down the street. With a meniscus tear, your knee might feel painful, swollen, and/or extra stiff. You might also feel like your knee is popping.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • The pain may be especially obvious when you rotate or twist your knee.
  • What Can Happen If You Dont Treat A Knee Injury Properly

    For most people, healthy knees are an important part of a happy existence. Imagine having a knee that cannot bend, or lacks the stability to lock and support your body. Without functioning knees, living an active life is much more difficult, therefore it pays to take care of these vital joints and get appropriate treatment if you are unfortunate enough to be injured.

    Knees are like big, complicated hinges that are also subject to wear and tear, and preventative measures during some activities and sports can be helpful in protecting your knees. Taking measures to reduce the stress on knees is much easier than recuperating from an accident as some knee injuries can take a long time to heal and cause a great deal of pain, not to mention the potential long term effects of sustaining an injury.

    First Aid For Knee Injuries In The First 48 To 72 Hours

    • Stop your activity immediately. Don’t ‘work through’ the pain.
    • Rest the joint at first.
    • Reduce pain, swelling and internal bleeding with icepacks, applied for 15 minutes every couple of hours.
    • Bandage the knee firmly and extend the wrapping down the lower leg.
    • Elevate the injured leg.
    • Don’t apply heat to the joint.
    • Avoid alcohol, as this encourages bleeding and swelling.
    • Don’t massage the joint, as this encourages bleeding and swelling.

    Natural Treatments For Knee Pain Relief And Prevention

    1. Exercise and Proper Time to Recover

    Weak muscles and stiffness are two of the leading problems associated with knee injuries. So while exercise is important for keeping your knees healthy, you also need to rest enough and give your body time to heal. Some people will need to take a break from most exercise or several weeks to heal a damaged knee, or at least limit high-impact activities for a period of time. Before trying more drastic treatments, see if taking a few days off from your usual exercise helps. If you see improvements with rest, then you should plan to decrease your mileage/length of workout when you return.

    To protect yourself from injury, always warm up lightly and stretch before exercise. Before engaging in running, biking or another knee-bending exercise, walk a quarter- to a half-mile. After your exercise, be sure to stretch again and then to give yourself enough time to recover properly, at least 1–2 days .

    Doing low-impact exercises is best for people with chronic knee pain or conditions that affect the joints. Examples of low impact workouts include:

    • Activities that involve repetitive movements of the legs
    • High-impact sports

    2. Physical Therapy

    3. Good Footwear, Insoles and if Needed, a Knee Brace

    In general, people with knee pain should try to avoid wearing sandals, flip flops, Crocs™, boat shoes, high heels and boots. These types of shoes are not very supportive and can aggravate back, knee or hip pain.

    4. Foam Rolling

    • Turmeric
    • Omega-3 fatty acids

    How Effective Are Vitamin C Supplements For Knee Pain

    In the Framingham Osteoarthritis Cohort Study, who underwent regular knee x-rays, people with the highest vitamin C intakes were three times less likely to see their knee osteoarthritis progress than those with the lowest vitamin C intake. This protection was mostly related to a reduced risk of cartilage loss. Those with high vitamin C intake also had a 70% reduced risk of developing kneepain.

    In the similar Clearwater Osteoarthritis Study, those who took vitamin C supplements were 11% less likely to develop knee osteoarthritis than those who did not take vitamin C supplements.

    Vitamin C may also enhance the effects of glucosamine and chondroitin. A small trial involving 34 males from the U.S. Navy who had degenerative joint disease of the knee or lower back found good results from combing glucosamine HCl , chondroitin sulfate and vitamin C in the form of manganese ascorbate . After 16 weeks, knee pain in those with osteoarthritis was reduced by 26.6% using a pain scale recorded during clinic visits, while their physical examination score improved by 43.3%. The researchers concluded that this combination was effective in relieving symptoms of knee osteoarthritis.

    How Effective Are Krill Oil Supplements For Knee Pain

    How to Heal a Runner’s Knee

    Krill oil supplements can produce a significant improvement in knee pain and knee stiffness within a week. Krill oil supplements have also been shown to reduce the amount of pain-killing ‘rescue’ medication such as paracetamol and ibuprofen needed.

    A study involving 50 people with knee joint pain compared the effects of taking either 2g krill oil per day, or an identical placebo, for one month. Those taking krill oil showed more improvements in knee pain and stiffness than those taking placebo and, when other factors such as age, weight and lifestyle were taking into account, krill oil also significantly reduced the effects of knee pain on sleeping, standing and the range of movement in both knees compared to placebo.

    As krill are an important food source for marine animals such as baleen whales, Antarctic Fur Seals and Adelie penguins, it’s important to select a supplement derived from sustainable sources that do not impact on these feeding grounds. Sustainably derived krill oil will have an on-pack endorsement from an organisation such as the Marine Stewardship Council is an international, non-profit organisation that works to safeguard seafood supplies for the future.

    How Effective Are Boswellia Supplements For Knee Pain

    Boswellia improvess pain, stiffnees, flexion, swelling, and increases walking distance in people with osteoarthritis of the knee. Research shows that Boswellia is at least as effective as the prescribed NSAID, valdecoxib for treating osteoarthritis. Improvements in knee pain are usually seen within 7 days, and continue to improve over several months. Benefits can also last for one month after stopping Boswellia. Boswellia and turmeric together have a synergistic effect that is more successful in treating knee pain than the prescribed pain killer, celecoxib.

    Ask About Transcutaneous Electrical Nerve Stimulation

    This type of high-frequency electrical stimulation through the skin can help reduce knee osteoarthritis pain, Behrns says. It works by overriding the pain signals in your body with an electric current, according to the Arthritis Foundation. You can buy a TENS unit for your own use or go to a physiotherapist to have it administered in a healthcare facility. Keep in mind, as with all natural remedies for knee pain, not everyone will see improvements in their symptoms.

    Exercises To Strengthen Your Knee & Prevent Knee Pain

    Patients who experience pain often do not want to move a muscle in the fear that it will worsen the discomfort. However, medical experts emphasise that being mobile is an integral part of relieving and preventing pain.

    If you’re looking for simple exercises that help to strengthen your knees, consider the following:

    Question 1 Of 10:can A Meniscus Tear Heal On Its Own

  • 1Yes, but it depends on how bad the tear is. Small tears along the outer third of your meniscus can heal independently, and might not need surgery. However, tears along the inner two-thirds of your meniscus will probably need surgery. Don’t worry; at your appointment, a doctor can pinpoint your injury and point you in the right direction for treatment.XResearch source
  • A lot of meniscus tears can heal without surgery.
  • How Effective Are Collagen Supplements For Knee Pain

    Collagen supplements stimulate the synthesis of collagen, to help maintain the structure of the joint and reduce joint discomfort. Collagen supplements also increase blood levels of the amino acids needed to make collagen, and when collagen hydrolysate is ‘labelled’ to show up on x-ray, it is seen to preferentially accumulate in cartilage  and to build it up .

    Osteoarthritis knee pain: Taking 40mg per day of undenatured collagen type 2,  or 10g hydrolysed collagen per day can significantly improve joint pain, stiffness and function within 3 to 6 months.

    Those with the greatest joint degeneration and with the lowest intake of dietary meat protein benefited the most.

    Sports injury knee pain: In athletes and weekend warriors who experience knee pain on exercise, taking either 40mg undenatured collagen type 2 supplements per day, or a liquid collagen hydrolysate supplement for 4 to 6 months, provides significant improvements compared with placebo.

    How Effective Are Turmeric Supplements For Knee Pain

    A study involving 367 people with moderate to severe knee osteoarthritis found that taking  turmeric curcumin extracts for 4 weeks was as effective in reducing knee pain, knee stiffness and improving knee joint function as ibuprofen but with fewer gastrointestinal side effects.

    Turmeric can be combined with glucosamine and chondroitin to produce a faster onset of action and improved results.

    I recommend selecting a turmeric supplement that provides solubilised turmeric, as this is 185 times better absorbed than normal turmeric powder, for a more rapid onset of action.


    More articles

    Popular Articles