Thursday, August 11, 2022

How To Relax Knee Pain

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Common Causes Of Inner Knee Pain

10 Best Knee Stretches for Knee Pain Relief Ask Doctor Jo

There are a variety of causes of inner knee pain. Many of them can be linked to an injury. Some of the most common incidents that cause knee injury and pain include falls, sports injuries, or increased activity.

Adults particularly those older than 60 are most likely to experience knee pain. However, inner knee pain can also occur in children and adolescents.

According to the American Academy of Family Physicians, the most common causes of inner knee pain in children are:

  • patellar subluxation

Bonus #6 Rest Smart Rest More

Make sure that you are getting adequate sleep while you rehabilitate your knee. This seems like such a simple option, but few people include this in their recovery plan.

Increasing sleep can help increase muscle protein synthesis, therefore increasing your leg muscle development, and eventual return to sport performance .

It is also during sleep that Human Growth Hormone is maximally released . HGH has many benefits, increased protein synthesis, increased lean muscle development, and increased rate of healing in your bones, muscles, and even tendons and ligaments.

In other words, the more you sleep, the more HGH you will have in your system, and the faster you will recover.

Along with sleep, it is crucial that you are getting enough rest between workouts, especially when training atrophied muscles that you are just starting to rebuild. There isnt an exact rule I can give for the recovery you will need, so listen to your body.

After both of my knee surgeries, I lost more than 2 inches from the circumference of my thigh. My quads and hamstrings were very weak, and they took noticeably longer to recover post-workout compared to my healthy leg. If you typically take 2 days off between leg workouts, be prepared to give yourself a third day, remembering that more work is not always better when it comes to building muscle and strength.

Causes Of Knee Sprains

Any activity that forces your knee out of its natural position can cause a sprain.

The ACL is often injured when you play a running or contact sport like soccer, basketball, football, or gymnastics, usually as a result of jumping or twisting suddenly.

It can also occur if you over-straighten your knee to an extreme degree or if you get struck by something in the knee or lower leg.

The PCL can be injured in a car collision when your knee hits the dashboard, or in a sport where the front of your knee is hit while its bent. Falling hard on your knee can also cause a PCL sprain.

You can sprain your LCL if you receive a blow to the inside of your knee. This is less common than the other types of sprains because your other leg protects this area.

An MCL sprain is usually caused by something hitting your leg from the side, or a fall that causes your lower leg to twist outward from your thigh.

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Quad Foam Roller Stretch

Stretching your quads is vital, since our quads get adaptively short from all the sitting most of us do every day. Theyre often under constant tension. To get this large muscle group back to functioning at its best, Williams suggests using a foam roller.

Lie facedown. Place a foam roller under your right leg, right under your quad. Put the majority of your body weight on your leg and roll slowly. Instead of simply rolling up and down, roll your leg from side to side too, focusing pressure on the tighter spots in your muscles.

Switch legs. Continue rolling until this feeling is no longer painful. If thats impossible , do it for at least 5 minutes.

When You Need Cold Laser Therapy:

10 Lower

If you are searching an effective natural treatment for your pain symptoms like fibromyalgia tendinitis, go for it. Laser Therapy is extremely helpful for nerve pain issues and sports injuries too.

However, if the person has been suffering from carpal tunnel syndrome or rheumatoid arthritis, go for Laser Therapy. Along with this, this therapy is very beneficial for reducing acute pain symptoms before they turn into chronic ones.

Additionally, many patients who have been suffering from swelling for many days can get relief. Laser Therapy helps to speed up the healing process of wounds. Therefore, it offers the patient an improved level of blood circulation, especially at the knee joints.

Along with this, Laser Therapy helps to promote tissue growth and reduce pain complications. Search for your therapy session with a Chiropractor Bowmanville.

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How Can Laser Therapy Help:

There are many pros of using cold Laser Therapy for your health complications. However, in some cases, it works like a miracle. This may include relieving pain that can range from mild pain to moderate level of pain intensity.

Along with this, when it comes to treating your chronic Osteoarthritis pain, this therapy does wonders. Laser Therapy improves the sensitivity to body pressure along with improving joint flexibility.

As this therapy offers help in opening up the blood vessels, therefore, it helps to ease swelling in knee joints. Along with this, low level Laser Therapy helps to boost your immune system a lot.

As a result, it creates more chemicals and triggers natural hormones in order to give you healing.

At SpineWise, the famous chiropractors, along with Dr Amit Sharda and his team, can treat your chronic knee or joint pain with the help of the best low level Laser Therapy and provide you with help in getting quick relief from this pain in Bowmanville. Contact us to know more.

Other Inner Knee Pain Treatments

If your inner knee pain worsens after several days, or if basic at-home remedies dont alleviate symptoms, you should go see your doctor.

Some treatment methods for more serious knee injuries include:

  • Steroid injection. This injection is used to treat pes anserine bursitis.
  • Physical therapy. Therapy often involves stretching, exercises, and ultrasound therapy.

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Exercises For Anterior Knee Pain

Pain in the front of the knee is a very common problem. This anterior knee pain may also be referred to as patellofemoral pain syndrome, runners knee, jumpers knee, or patellar tendinitis. This pain is usually a dull ache, which is worse with running, jumping, squatting, getting up from a chair, or walking stairs. Swelling and a sensation of instability may or may not be present.

Occasionally, an acute injury or direct trauma to the knee can cause anterior knee pain, but usually it is caused by cumulative overload. This cumulative overload may occur for two different reasons: long-term overuse with an inefficiency of movement, or long-term underuse .

Your doctor at Cole Pain Therapy Group will perform an examination to diagnose your knee pain. If your pain is acute , ice and/or anti-inflammatory medication may be helpful. This is a good time to apply R.I.C.E. After the inflammation has subsided, a functional examination can uncover weak links in the biomechanical chain.

While there are thousands of different exercises to strengthen the knee and surrounding joints, most people dont want to do thousands of exercises. I have found it best to give no more than three corrective exercises as homework. Here are the big three of knee exercises that serve as the first step in addressing anterior knee pain from altered knee biomechanics.

What Conditions Can Exercise Help

5 Knee Pain Relief Stretches & Exercises You Can Do In Bed

Knee exercises and stretches can help relieve knee pain caused by many conditions, including these three that commonly affect older women:

Patellofemoral pain. This condition typically causes a dull, aching pain in the front of the knee thats made worse by daily activities, such as squatting, going up or down stairs, or standing up after sitting for a long period of time. The pain is caused by irritation of the cartilage underneath the kneecap when it does not glide or sit properly. Exercise can help to eliminate problems that lead to this irritation. Stretches can loosen tight muscles on the side of the knee that may be pulling the kneecap out of its groove as it moves. Strengthening weak hip muscles or stretching tight muscles in the front or back of the legs can also reduce discomfort.

Chronic degenerative meniscal tears. When one or both pads of cartilage that cushion each of your knee joints deteriorates or tears, you may feel pain and a sticking or locking sensation. While surgery is sometimes necessary, doctors usually first recommend physical therapy to help build up the muscles around the knee to take the pressure off the joint and reduce discomfort.

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Exercises To Relieve Anterior Knee Pain

Knee pain that occurs due to muscle weakness or tightness can be hard to pin down, but one thing is for sure: Anterior knee pain is common.

“When someone is experiencing anterior knee pain, he or she will often grab or point to the kneecap when describing where the pain is located,” says Dr. Brooks. “Generally speaking, it’s pain around or under the kneecap.”

According to Dr. Brooks, anterior knee pain is most commonly caused by arthritis under the kneecap or tightness or weakness in one or more of the following muscles:

  • Core muscles as this places additional weight-bearing stress on the lower back and quadriceps muscles
  • Gluteal/hip muscles as this causes the hips to turn inward, placing a sideways stress on the kneecap and quadriceps muscles and tendon
  • Hamstring muscles as this causes an imbalance in the muscle forces across the knee, placing more stress on the quadriceps muscles for knee movement and stability
  • Quadriceps muscles as weakness places more stress on the bone and joint itself to maintain stability tightness prevents full movement or excursion of the tendons, applying greater pressure to the kneecap

In addition, anterior knee pain can be caused by IT band tightness in runners, cyclists and hikers.

Closed-chain leg strengthening includes exercises where your foot remains in contact with the surface you’re exercising on, such as:

  • Walking
  • A feeling of buckling or giving out
  • Being stuck in one position and unable to release your knee from that position

Stretch To Improve Range Of Motion

There are four main types of stretching: Static, dynamic, ballistic, and PNF. Of these four, you are most likely to have performed static stretching . The stretch you have probably heard least about is PNF stretching, yet for rehabilitating your knee, its the most important one!

PNF stretching usually requires a partner. Using the lying hamstring stretch as an example, lie on the floor while your partner straightens your leg and raises it up in the air until your hamstring feels tight. After 10 seconds or so you flex your hamstrings to create force against your partner. You continue pushing into your partner for 10 seconds before relaxing.

As you relax your partner will be able to take advantage of the stretch reflex to move your leg into a deeper stretch. Over time, this will eventually lead to a permanent increase in your range of motion, more so than static stretching . Check out the quick demo above.

While recovering from a knee injury, its crucial that you regain your full range of motion so that you knee function is not inhibited by muscle tightness. Use PNF to stretch your hamstrings, quadriceps, and possibly your gastrocs at least twice per week .

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Ditch The Heelsand The Flats

High heels arent good for your knees, theyre not good for your feet. The lower the heel, the better, says Dr. White, who recommends footwear with heels no higher than two inches. Also bad for knees: Shoes with no arch support, like loafers and ballet flats. If you love the ease of either, get over-the-counter inserts that can provide a bit more support. And if you walk a lot, splurge on a good pair of kicks that can really cushion your steps. Then slip on those heels or loafers once you get to your destination, says White.

Is Elliptical As Good As Running

foam roller chest and shoulders

If youre looking for an alternative to running, the elliptical is a great option. Not only is it easier on your joints, but you can also adjust the incline and resistance to mimic a running workout.

That said, most avid runners will tell you that its not the same as a good old-fashioned run.

Hitting the pavement or trails requires your feet to leave the ground and forces your body to adapt to inconsistent conditions. You might be stepping on uneven surfaces or going up and down hills.

This means youll recruit your lower body muscles to a greater degree and need more force to propel yourself forward .

Plus, pumping your arms boosts your heart rate, increases calorie burning, and uses some key upper body muscles like the biceps, triceps, chest, and upper back.

Many ellipticals come with handlebars that allow you to push and pull against resistance, but unlike the arm movements you perform continuously while running, this motion is optional with an elliptical. Also, the machine will do some of the work for you.

Although you should engage your core muscles when performing any aerobic workout, its easier to let these critical muscles relax when exercising on the elliptical, making running a better workout for your core .

One way to get the best of both worlds is to incorporate the elliptical into a running routine. For example, replace one outdoor or treadmill running day with a 3045-minute workout on the elliptical.

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Targets Specific Leg Muscles

You can change both the resistance and incline of the foot pedals on an elliptical. By doing this, you can target different muscles in your lower body, including your quads, glutes, hamstrings, and calves.

Plus, since the foot pedals also move in reverse, you can change the direction of your stride and focus more on your hamstrings and glutes.

How To Avoid Overuse Injuries Of The Knee

To prevent overuse injury or patellofemoral pain, you must make sure not to push your body beyond its limits. If you are a professional athlete, make sure that you have conditioned your knee to a point where your knee can take the extra push when you need them.

Pushing your body to the limit is okay, but pushing it beyond its limits or restrictions will undoubtedly lead to a knee injury and knee pain. Gym goers, the elderly, and the already injured often suffer from precursors of an overuse knee injury.

Runners knee or an overuse knee condition is a self-inflicted injury often seen in the mighty weekend warrior. So, to all the weekend warriors out there: enjoy your workouts, but keep in mind that your body has limits. Pushing your body to the limit is okay, but pushing it beyond its limits will undoubtedly lead to a knee injury and knee pain. Furthermore, the weekend warrior, the elderly, and the already injured often suffer from precursors of an overuse knee injury.

Knee pain is the most common joint pain in teenagers and adults. According to researchers, it affects 25% of the population. As mentioned earlier, causes of knee pain include knocked-knees, bowed legs, arthritis, and flat feet. To avoid an overuse knee injury, you will need to know your limits. Also, you will require focused strengthening exercises and stretches for your quadriceps and hamstring muscles.

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Puts Less Stress On Your Joints

When the elliptical hit the cardio machine scene back in the 1990s, runners with achy joints and overuse injuries rejoiced at the thought of being able to train their cardiovascular system while relieving some of the pressure on their joints.

Your knees, ankles, hips, and other joints can take a beating when running or doing other high impact cardio exercises. Since your feet never lift off of the pedals with an elliptical, this machine offers a low impact cardio workout.

A 2014 study showed that an elliptical workout is significantly less weight-bearing than other cardio exercises like running, jogging, and similar workouts .

In other words, with an elliptical, you can continue training without the wear and tear that comes with high impact exercise.

Exercises To Help Loosen A Stiff Knee

Knee Tendonitis Exercises & Stretches – Ask Doctor Jo

Arthritis or another medical condition could be the cause of a stiff knee. Overuse of the joints and muscles in your knee can also cause stiffness. Strengthening your hamstrings, quadriceps and other knee-supporting muscles protects your knees from stress and the shock of impact, according to the American Academy of Orthopaedic Surgeons. Stiff knee exercises and stretching your muscles improves flexibility and mobility.

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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.

What Is The Best Remedy For An Overuse Knee Injury

There are several things you can do at home to decrease patellofemoral pain :

  • Take a break from activities that cause pain
  • Wear a brace to protect the knee joint
  • Ice the knee for 15-minutes every 2-3 hours
  • Follow the homecare activities mentioned above carefully. Make sure not to ice longer than 15-minutes. It would help if you used a timer when icing the knee. If these suggestions dont help, you will need our experts to fully assess your knee and identify your pains actual cause.

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    Maintains Fitness After Injury

    If youre nursing an injury and cant participate in your regular physical activities, working out on an elliptical can be a great way to build or maintain your fitness.

    Since its a low impact exercise, the elliptical puts less stress on your joints than high impact workouts like running, jogging, or jumping.

    Working out on an elliptical after an injury may help you regain full range of motion. It can also help strengthen your muscles and joints while taking the stress off of the injured area.

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