Articles On Knee Pain
You can do many things to help knee pain, whether it’s due to a recent injury or arthritis you’ve had for years.
Follow these 11 dos and don’ts to help your feel their best.
Don’t rest too much. Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your and stick with it. If you’re not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist.
Do . Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and do, too. For cardio, some good choices include walking, , water , stationary cycling, and elliptical machines. Tai chi may also help ease stiffness and improve balance.
Don’t risk a fall. A painful or unstable knee can make a fall more likely, which can cause more knee damage. Curb your risk of falling by making sure your home is well lit, using handrails on staircases, and using a sturdy ladder or foot stool if you need to reach something from a high shelf.
Do use “RICE.” Rest, ice, compression, and elevation is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated.
Don’t overlook your . If you’re , losing weight reduces the stress on your knee. You don’t even need to get to your “ideal” weight. Smaller changes still make a difference.
American Academy of Orthopaedic Surgeons: “Common Knee Injuries.�?
What Is Runners Knee
Athletes and runners are particularly prone to knee injuries.
Symptoms of runner’s knee include:
- Pain behind or around the kneecap
- Pain when you bend your knee
- Pain that is worse when you are walking downhill or downstairs
- Popping or grinding in the knee
Treat by resting the knee and taking anti-inflammatory medications
What Medical Conditions Cause Knee Pain
Rheumatoid arthritis is an autoimmune condition that can affect any joint in the body. It can cause severe pain and disability, as well as swelling.
is a form of that is most commonly found in the big toe, though it can also affect the knee. tends to flare up and is extremely painful during the acute episodes. When there is no flare-up, the knee can be pain free.
With septic arthritis , the knee joint can become infected; this leads to pain, swelling, and . This condition requires antibiotics and drainage treatments as soon as possible.
Chronic use/overuse conditions
Patellar tendinitis is an inflammation of the tendons connecting the kneecap to the shinbone . Patellar tendinitis is a chronic condition often found in individuals repeating the same motion during .
Patellofemoral pain syndrome is caused by degeneration or under the kneecap where it meets the thighbone . Patellofemoral pain syndrome occurs in runners and cyclists.
Osteoarthritis: a wearing down of cartilage of the joint due to use and age
Prepatellar bursitis: Inflammation to the bursa in front of the kneecap may cause anterior knee pain.
Why Do We Experience Knee Pain
There are many causes of knee pain from injuries such as strains, sprains, torn ligaments and cartilage tears, to conditions such as osteoarthritis, tendonitis and bursitis .
Knee injuries are common among athletes, for example, who often experience tears in the knee ligaments, leading to sudden knee pain. Runner’s knee is a condition that can affect anyone who does a lot of knee bends, for example while running, walking, jumping or cycling. It is felt as pain around the kneecap and can be the result of overuse, injury, abnormalities of the leg bones or feet and weak muscles.
Knee injuries can happen slowly because of osteoarthritis, for example. If you experience problems with your hips or feet that cause you to walk awkwardly, it can throw off the alignment of the knees leading to damage. If you have a knee injury, even if it is a minor one, it is more likely that you will have similar injuries in the future.
Locate the cause of your pain
Injuries to ligaments or tears to the menisci can cause pain in the side of the knees. Pain at the front of the knee can be due to bursitis, or cartilage problems. Osteoarthritis can lead to pain in the back of the knee.
Supplements For Those With Mild Pain
For people with milder pain, Dr. Day suggests trying supplements, such as the combination of glucosamine and chondroitin or the spice .
The evidence for glucosamine and chondroitin is mixed, but they are safe. So it might be worth trying. However, people with a shellfish allergy may not be able to tolerate them. Any effect won’t kick in right away. Dr. Day recommends trying it for six to eight weeks. “If you notice improvement, great; if not, then stop it,” she says.
Turmeric has anti-inflammatory properties, and there is some evidence for its usefulness for painful knee arthritis. You can add turmeric to your food or take it as a supplement. It can thin blood, so people who take a blood thinning medication should not use turmeric.
Facts You Should Know About Knee Pain
- Knee pain is a common problem with many causes, from acute injuries to complications of medical conditions.
- Knee can be localized to a specific area of the knee or be diffuse throughout the knee.
- Knee is often accompanied by physical restriction.
- A thorough physical examination will usually establish the diagnosis of knee pain.
- The treatment of knee pain depends on the underlying cause.
- The prognosis of knee pain, even severe knee pain, is usually good although it might require surgery or other interventions.
Using Both Heat And Ice
In some situations, applying both ice and heat to your joint may be helpful. Called contrast therapy, this treatment involves alternating between icing and heating a joint. While this option has traditionally been utilized after exercise or participating in a sporting event to aid in recovery, it may be helpful for more chronic conditions as well. This style of treatment can be performed using hot and cold packs or by alternately submerging the knee in hot and cold water.
While individuals who received contrast therapy subjectively reported less overall soreness and muscular fatigue, the research is still mixed. The current evidence is lacking on whether this treatment is helpful in managing the pain associated with a knee injury or in reducing your inflammation levels.???
Common Knee Surgery May Not Alleviate Pain
Next come over-the-counter treatments, including acetaminophen for many people, because it is non-toxic in recommended doses and doesn’t cause stomach bleeding like other drugs, such as aspirin and ibuprofen, can. Steroid injections come next, but not unless pain pills don’t do the trick.
“We believe that pharmacologic intervention is important for patients that can tolerate it,” Jevsevar said. “We believe that surgery is a last resort.”
At least one study has found that surgery is no better than medication and physical therapy for relieving the pain and stiffness of moderate or severe arthritis.
How Can I Prevent Runner’s Knee
- Keep your thigh muscles strong and limber with regular .
- Use shoe inserts if you have problems that may lead to runner’s knee.
- Make sure your shoes have enough support.
- Try not to run on hard surfaces, like concrete.
- Stay in shape and keep a healthy weight.
- Warm up before you work out.
- Don’t make sudden workout changes like adding squats or lunges. Add intense moves slowly.
- Ask your doctor if you should see a physical therapist.
- If your doctor or physical therapist suggests it. Try a knee brace when you work out.
- Wear quality running shoes.
- Get a new pair of running shoes once yours lose their shape or the sole becomes worn or irregular.
Ditch The Heelsand The Flats
“High heels aren’t good for your knees, they’re 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.
What Are Knee Pain Symptoms And Signs
- Chronic use/overuse conditions: , chondromalacia, IT band syndrome, patellar syndromes, tendinitis, and
Below is a list of some of the more common causes of knee pain. This is not an all-inclusive list but rather highlights a few common causes of knee pain in each of the above categories.
Acute knee injuries
: A direct blow to the bony structure can cause one of the bones in the knee to break. This is usually a very obvious and painful knee injury. Most knee fractures are not only painful but will also interfere with the proper functioning of the knee or make it very painful to bear weight . All fractures need immediate medical attention. Many fractures require significant force, and a thorough examination is performed to detect other injuries.
Ligament injuries: The most common injury is the ACL injury. An ACL injury is often a sports-related injury due to a sudden stop and change in directions. The remaining ligaments are injured less frequently.
Meniscus injuries: The menisci are made of cartilage and act as absorbers between bones in the knee. Twisting the knee can injure the meniscus.
Dislocation: The knee joint can be dislocated, which is a medical emergency that requires immediate attention. Knee dislocation can compromise blood flow to the leg and have other related problems. This injury often occurs during a motor-vehicle accident when the knee hits the dashboard.
Talk To Your Doctor About A Knee Brace
Often a knee brace can help. “There’s evidence to show that even a simple compression sleeve can decrease pain,” says Dr. Day. These are a good way to start because you can get one at the drugstore.
You can also talk to your doctor about a more customized unloader brace. These take pressure off a portion of the joint. The brace that’s right for you will depend on the severity and location of arthritis, whether primarily in the inner or outer side of the joint or in the kneecap.
Rheumatoid Arthritis Of The Knee
Rheumatoid arthritis is an autoimmune condition that causes the tissue around the joint to become inflamed and thickened. Chronic inflammation often leads to damage and loss of cartilage.
Rheumatoid arthritis occurs in about 0.6 percent of the U.S. population and is two to three times more common in women.
Symptoms of rheumatoid arthritis are similar to other types of arthritis in the knee:
For Ligament Cartilage And Joint Tears
Ligament, cartilage and joint tears in your knee will need to be addressed by your doctor.
After imaging diagnostics and a clinical assessment, your doctor will let you know if your treatment will include physical therapy and anti-inflammatory medication, or if you’ll need to undergo surgery to repair the injury.
Recovery from knee surgery can take some time. It may take anywhere from 6 months to a year to resume your normal activities.
Part 1 Of 2:fixing Knee Pain At Home
What Is The Treatment For Knee Pain
Treatments for knee pain are as varied as the conditions that can cause the pain.
Medications might be prescribed to treat an underlying medical condition or for pain relief.
If you are taking anti-inflammatory pain medications regularly for your knee pain, you should see your doctor to be evaluated.
Sometimes physical therapy sessions to strengthen the muscles around the knee will make it more stable and help guarantee the best mechanical movements. Working with a physical therapist can help avoid injuries or further worsening of an injury.
Injecting medications directly into your knee might help in certain situations. The two most common injections are and lubricants. injections can help arthritis and other inflammations of the knee. They usually need to be repeated every few months. Lubricants that are similar to the fluid already in your knee joint can help with movement and pain.
Wear High Quality Hiking Boots
The best hiking boots are those that fit well and offer good support and grip. The firmer your foot is while hiking downhill the lower your chances of pain from unnecessary slipping
These tips should help with the avoidance and management of of knee pain while hiking downhill.
Fiona Russell is a widely published adventure journalist and blogger, who is better known as Fiona Outdoors. She is based in Scotland and is an all-round outdoors enthusiast with favourite activities including trail running, mountain walking, mountain biking, road cycling, triathlon and skiing, both downhill and back country. Her target for 2021 is to finish the final nine summits in her first round of all 282 Munros, the Scottish mountains of more than 3,000ft high. Aside from being outdoors, Fiona’s biggest aim is to inspire others to enjoy the great outdoors, especially through her writing. She is also rarely seen without a running skort! Find out more at Fiona Outdoors.
Using Your Massage Gun While Exercising
But you can also use your massage gun to help ease your knee pain as you exercise . Administer massage before, during, and after a workout to get through your movements with less pain.
During a workout:
For example, if I feel pain in my knee from doing squats, I’ll turn on my massage gun and target my quadriceps as I squat, running down the length of the muscle as it’s engaged in the movement. Most of the time, this strategy takes care of the pain right away.
Before a workout:
If you remember from PE class, warm-up exercises function to increase blood flow to your muscles and prevent injury later. A massage gun has a similar effect on your muscles, warming them up before a rigorous workout and helping you avoid a strain.
After a workout:
There’s nothing like a deep, percussive massage for recovering tight, sore muscles after a workout.
As you stretch or move your muscles:
Finally, throughout the day as you move about, pay attention to when you feel pain. Does it shoot through the back of your knee whenever you stand up or extend your leg? That means your hamstring might be tight.
Try massaging your hamstring as you extend your leg while seated:
- Keep your gun on the lightest setting and massage the hamstring as you bend and extend your leg in whatever range of motion the pain allows. You may find that, after a few minutes, this takes care of the issue and you can stand up without pain.
How To Use A Massage Gun For Knee Pain
June 14, 2021
Are you experiencing knee pain right now? If you have a massage gun, you’re in luck. There aren’t many true “quick fixes” in life, but you can get fast relief from knee pain using a massage gun. Below I’ll share 3 tips for getting the most out of your massage gun treatment.
Top 12 Knee Pain Exercises And Stretches
The type of knee exercises that will help you find relief from knee pain depends on the underlying cause of your condition. Dr. Torrance has found that for his patients to get the most results from knee pain exercises and stretches, they first have to identify if they’re generally more strong or more flexible.
If you’re legs are very flexible but not so strong, you want to work on strengthening and activating the correct muscles in your legs to support your knees . On the other hand, if you’re strong but also tight, you want to improve your flexibility/mobility. If you have a condition that causes pain, gently working on improving both strength and range of motion is important.
Below are some of Dr. Torrance’s favorite knee strengthening exercises and stretches:
1. Clam Shells — This is a great exercise for younger athletes and females who have weak gluteus medius muscles. It’s also helpful for those who have flat feet, which creates stress in your ankle that travels up to your knees. Start by laying on your right side with your knees bent and feet and hips stacked. You want your feet to be in line with your butt and your shoulders stacked. Engage your core and keep your feet together as you raise your left knee out to the side while keeping your right knee down on the floor. Hold your lifted knee for one second, then lower and repeat. Try to complete 20 reps on each side.
Why Use Cbd Oil For Knee Pain
For some, knee pain impedes on daily life but not enough to justify surgery. For others, surgery might have been the only option but the medical intervention leaves them with stiff, achy knees. If you take over-the-counter or prescription medication for either of these reasons, it might be time to try hemp CBD oil for knee pain.
CBD affects the body’s very important endocannabinoid system. European researchers believe the endocannabinoid system may be critical to the understanding and treatment of inflammation and chronic pain. This connection requires further research, but doctors find the possibilities very promising.
Since the endocannabinoid system influences the majority of the body’s functions from disease immunity and neural function to mood and digestion, it makes sense to use CBD for joint pain of all kinds.
Lifestyle And Home Remedies
Over-the-counter medications — such as ibuprofen and naproxen sodium — may help ease knee pain.
Some people find relief by rubbing the affected knee with creams containing a numbing agent, such as lidocaine, or capsaicin, the substance that makes chili peppers hot.
Self-care measures for an injured knee include:
- Rest. Take a break from your normal activities to reduce repetitive strain on your knee, give the injury time to heal and help prevent further damage. A day or two of rest may be all you need for a minor injury. More severe damage is likely to need a longer recovery time.
- Ice. Ice reduces both pain and inflammation. A bag of frozen peas works well because it covers your whole knee. You also can use an ice pack wrapped in a thin towel to protect your skin. Although ice therapy is generally safe and effective, don’t use ice for longer than 20 minutes at a time because of the risk of damage to your nerves and skin.
- Heat. You may experience temporary pain relief by applying a heat pack or hot-water bottle to the painful area on your knee.
- Compression. This helps prevent fluid buildup in damaged tissues and maintains knee alignment and stability. Look for a compression bandage that’s lightweight, breathable and self-adhesive. It should be tight enough to support your knee without interfering with circulation.
- Elevation. To help reduce swelling, try propping your injured leg on pillows or sitting in a recliner.
How To Avoid Knee Pain When Hiking Downhill
7 tips for avoiding and managing knee pain – and therefore enjoying a hill or mountain walk
Knee pain is a common complaint when walking in the hills and mountains, especially when hiking downhill. This issue can strike at any age but fortunately we have some tips for avoiding this pain and managing the problem if it strikes.
Understand Your Knee Pain
When you suffer from knee pain, it can feel like you’ve been robbed of the things you love to do most. Understanding your knee pain is the first step in figuring out how to get back to doing what you love the best you can. See your doctor first to get a diagnosis as many conditions can cause knee pain.
THE BASICS OF KNEE PAIN
Your knees — they’re among the most important joints in your body. They support your weight and provide stability and a “hinge” to help keep your body moving. But, between standing, walking, running, jumping, crouching and turning, it’s easy to see how there are plenty of ways to experience knee pain. Remember: see your doctor first before you begin any treatment of if your pain gets worse or persists.
WHAT’S BEHIND IT?
Some causes of knee pain include:
- Injuries. Some common injuries include fractures in the knee bones, a torn meniscus , patellar tendinitis , and a torn ACL , just to name a few.
- Mechanical Problems. Some examples include a dislocated knee cap; IT band syndrome ; and a loose body, or “floating” piece of bone or cartilage that breaks off in the joint space.
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:
Below is a guide on how to recognize these conditions and how to treat them.
Be Gentler When You Exercise
Running on roads can jar your knees, while a jog through a wooded trail carries the risk of falls and twists to knees and ankles. A better way to run is on a treadmill or track, or alternate jogging with walking, Dr. White suggests. Biking doesn’t put as much strain on your knees, but it can cause pain if you ratchet up the resistance too high on a stationary bike or the saddle is pushed back too far or is too low. If you bike a lot outdoors, you might want to spring for a professional bike fitting, which can help you with seat and handlebar height and pedal strokes. Whatever exercise you do, just remember to warm up. You lose muscle strength as you get older—especially if you sit at a desk most days—and that just increases your chances of injury when you head out to exercise.
What Natural Home Remedies Relieve Knee Pain
Over-the-counter pain medications can frequently alleviate the pain. If someone is taking these medications on a regular basis, he or she should see a health care professional to evaluate the knee pain for proper diagnosis and to avoid the potential side effects of chronic medication use.
The RICE mnemonic is often helpful, especially for minor injuries:
Rest: Rest the joint, and take a break from your usually activities involving the knee joint.
Ice: Applying ice can help with pain and inflammation.
Compress: A compression bandage can help prevent swelling and help knee alignment. It should not be tight and should be removed at night.
Elevate: Elevation can help with swelling and resting of the knee.