Exercises For Knee Pain Relief
A doctor may refer you to physical therapy for your knee pain however, The American Academy of Orthopedic Surgeons states that there are several at-home exercises you can do to help provide you with knee pain relief. These exercises can be conducted with or without going to physical therapy.
Before starting any form of exercise for your knee pain, speak with your physician to learn more about which exercises can help your knee and which ones may be too intense for your condition or injury. Harvard Medical School recommends these knee exercises:
- Side-leg rise
- Hamstring stretch
- Quadriceps stretch
Having a knee injury or arthritis can significantly affect your day-to-day life. Many experience pain so intensely that they avoid physical activity and often stay home to rest. Those suffering from sharp-shooting knee pain can find relief through various activities, including rest and gentle exercise.
However, if knee pain worsens or becomes completely unbearable, speak with your physician to see which options you have available to help you with your sharp shooting knee pain.
Seniors can take a look at more articles from Health Report Live to stay one step ahead of their knee pain.
First Aid For Knee Injuries In The First 48 To 72 Hours
- Stop your activity immediately. Dont 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.
- Dont apply heat to the joint.
- Avoid alcohol, as this encourages bleeding and swelling.
- Dont massage the joint, as this encourages bleeding and swelling.
Is The Sound That My Knee Makes Bad
As we reviewed in a popular post about the sounds that our knees make, we discussed that the majority of these sounds are not mechanical or dangerous! That means that you are probably not bone on bone or grinding away the insides of your knee when you bend it. Yes, these sounds can be annoying or even embarrassing, but they are rarely dangerous. The most common cause of this grinding sensation or sound is actually due to inflammation of the tissues inside the knee. You do not need cortisone or lubricating injections to treat these sounds or sensations.
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Symptoms Of Pain At The Front Of Your Knee
Pain at the front of your knee can feel different for different people and will depend on whats causing it. You may have pain below your kneecap, around it, on either side of it or behind it. You may have a dull ache or a sudden, sharp pain.
Youll often get pain in both knees at the same time, unless its due to a particular injury. Pain at the front of your knee is often made worse by:
- standing up after sitting for a long time
- squatting or kneeling
- using stairs
- running downhill
Jumpers knee may cause pain only when youre active, but if it gets worse, it may be painful all the time.
Pain from an anterior cruciate ligament injury is usually sudden and you may hear a pop. Your knee is likely to swell up quite quickly and may feel as if it is going to give way.
Osteoarthritis in your knee usually causes pain when you put weight on the affected leg and gets better when you rest it. You may have stiffness and loss of movement first thing in the morning or after sitting for a while.
OsgoodSchlatter disease and Sinding-LarsenJohansson disease cause pain, tenderness and swelling just below your kneecap, at the top of your shin bone. Symptoms are usually brought on by running or jumping.
Carry Items In The Right Bags
If you need to carry groceries or other items up, consider the bag you use to carry them. Skip the heavy shopping bags and totes.
Pay attention to your body’s pain signals and take a break if needed. In general, you should take breaks during a task if you tend to feel sore for more than two hours after completing it, according to UW Medicine Orthopedics and Sports Medicine. As for carrying food upstairs, this might mean taking only the perishables first and coming back for the pantry items later.
Also, don’t try to walk sideways even if you’re carrying something heavy: This requires you to use the muscles on the outside of your leg, which are weaker and may not be as reliable, Dorsey says. This can make you less stable, especially if there is no handrail.
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Why Does The Pain Come And Go
The Cleveland Clinic states that there are two major types of pain. Acute pain is temporary and is usually the result of an injury or illness. Chronic pain is long-term and may flare up, fade away, and persist even after an injury or illness fully heals.
According to the Cleveland Clinic, roughly 25% of American adults experience some type of chronic pain. This can be caused by conditions that affect the knee like muscle pain or arthritis.
Not Sure What Is Causing Medial Knee Pain
Try our sports injury symptom checker. Simply select the symptoms which apply to you to view relevant injuries and conditions.
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A full step-by-step criteria-based strengthening program targeting the Vastus medialis oblique muscle. Created by elite -evel football Physio Paul Tanner.
Simple sports taping techniques for a variety of knee injuries as demonstrated by Senior sports physiotherapist Neal Reynolds
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Fast Knee Pain Relief
There are some simple things you can do for fast knee pain relief that dont involve reaching for the painkillers.
When you are suffering with knee pain, the application of heat can be incredibly beneficial Use a heat pack, or hot water bottle to the affected knee for 15-20 minutes which should reduce stiffness, and will likely provide fast knee pain relief.
Another important thing to remember is that pain behind the knee when walking will be made worse, and occur more often if you go through long periods of inactivity so an effective tip can be to keep active .
For example, try to avoid sitting for long periods of time each day and aim to move every hour if you find that knee pain and stiffness is a problem for you.
If you feel like you need to increase your activity level, George, one of our expert physios, advises to do this gradually which will help avoid making the problem worse.
Finally, there are a number of exercises which can be very powerful at reducing knee pain, and minimising the severity and frequency in future
The Dangers Of Concrete Flooring
Several recent studies have found that concrete flooring has a negative effect on the human body. Every day, standing or walking on concrete flooring can cause backaches, knee pain, swollen legs, and sore feet. Concrete is also prone to a variety of other problems such as bunions, ingrown toenails, shin splints, and lumbar strains. People who work on concrete surfaces on a regular basis are at greater risk of developing these issues because the concrete does not provide a level playing field. It can also result in back pain, knee pain, swollen legs, and sore feet. People who are more likely to suffer from these injuries should avoid working on concrete floors.
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Where Is Your Pain
The hunt for the cause of knee pain is like the search for a home:Location matters.
For example, pain below your kneecap might be a sign of patellar tendinitis, or inflammation in the tendon that connects the kneecap to the shinbone, says rheumatologist Scott Burg, DO. Pain above the kneecap often means quadriceps tendinitis.
Pain on the inside or outside of your knee could be a sign of a torn ligament , Dr. Burg says. But it also could indicate a torn or degenerative meniscus, which is the cartilage that lines and cushions your knee joint.
Those are just a couple of causes, not including various types of arthritis. Location is important, but we also ask other questions, Dr. Burg explains.
Medial Collateral Ligament Injury
The medial collateral ligament runs along the outside of your inner knee to stabilize the joint. If the ligament overstretches, you may have an MCL sprain.
The MCL can also tear partially or fully. An MCL injury most commonly occurs after force is applied to the outer knee, such as in contact sports.
Symptoms of an MCL injury include:
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Prevention Tips For Knee Injuries
- Warm up joints and muscles by gently going through the motions of your sport or activity and stretching muscles.
- Wear appropriate footwear.
- Avoid sudden jarring motions.
- Try to turn on the balls of your feet when youre changing direction, rather than twisting through your knees.
- Cool down after exercise by performing light, easy and sustained stretches
- Build up an exercise program slowly over time.
Get Up To Move Regularly Throughout The Day
When you’re stiff, it’s more difficult to tackle everyday tasks like climbing stairs. That’s why it’s important to get up and move regularly, especially during COVID-19 when you may spend more time at home than usual.
Simply sitting on the edge of a chair and swinging your legs back and forth can be a helpful exercise. In general, getting enough physical activity can increase your strength and flexibility, reduce joint pain, and help fight fatigue. This, in turn, can help make climbing stairs less challenging.
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What Could Be Cause Knee Pain Without Injury
The term timbral or tendinopathy is used to describe an inflammation of the tendons that run along the patellar tendon as a result of overuse, as well as the common condition of bursitis (where one or several
Knee Pain: When To See A Docto
The condition, known as osteoarthritis, causes pain and degeneration of the knees cartilage and bones. A variety of medications, physical therapy, and, in some cases, surgery are usually used in order to treat the condition. If you have sudden knee pain, you should consult a doctor. Self-care measures such as physical therapy and medication can help alleviate knee pain. If your pain stems from an injury, your doctor may prescribe medication and physical therapy to alleviate it. If you have osteoarthritis, your doctor may advise you to take medication, get physical therapy, and possibly surgery if the pain persists.
Do Simple Exercises To Strengthen Your Legs
There are also targeted exercises you can do to strengthen your leg muscles, making it easier to climb stairs. They also helps when knee pain when walking upstairs. A number of exercises can help strengthen your legs. Dorsey recommends these two simple exercises in particular:
Toe Raises: Rise on your tiptoes for 10 to 15 seconds while holding on to a counter or dresser for stability. Lower back down. That’s one repetition do a total of 10 repetitions.
Leg Raises: While standing and holding on to a counter or dresser for stability, lift one leg a few inches off the ground by bending at the knee . Lower your leg back to the ground. That’s one repetition perform five repetitions on each side.
Both of these exercises will build your strength and balance. Of course, the reps above are just suggestions and it’s important to do what’s right for your body. For example, you might start on your toes for just five secondsor you might want to increase your leg raises to 10 on each side.
Before starting a new exercise regimen, talk to your doctor to make sure the exercises you’re doing are appropriate for your condition.
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Patellar Tendonitis And Tear
Patellar tendonitis is inflammation of the patellar tendon. That’s a large tendon connecting your kneecap to the top of your tibia.
Patellar tendonitis is most common in athletes who do a lot of running and jumping. It’s often described as a constant dull pain that becomes sharp when you’re active.
In some cases, a weak patellar tendon can tear. A patellar tendon tear causes:
- Severe pain
- Swelling over the knee
- A tearing or popping sensation
If it’s a bad tear, you might notice an indentation at the bottom of your kneecap. The knee may give out when you walk.
What Is Anterior Knee Pain
When your child’s kneecap doesn’t move properly or rubs against the lower part of the thigh bone, it can cause anterior knee pain, or pain at the front and center of the knee. Anterior knee pain is also referred to as runner’s knee, jumper’s knee, patellofemoral syndrome, chondromalacia patella and patellar tendonitis.
Your child’s kneecap is positioned over the front of the knee joint. When your child bends or straightens their knee, the underside of the kneecap glides over the other bones that make up the knee. The patellar tendon and quadriceps tendon help your child’s kneecap attach to their shin bone and thigh muscles .
Anterior knee pain can indicate many different problems, including:
- Chondromalacia of the patella softening or breakdown of the tissue under the kneecap
- Inflammation of the patellar tendon, where the kneecap attaches to the shin bone
- Inflammation of the quadriceps tendon, where the top of the knee cap attaches to the thigh muscles
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Chronic Degenerative Meniscal Tear
If you’ve experienced swelling, joint pain, and a sensation that your knee is sticking or locking, the problem could be a chronic degenerative meniscal tear.
A meniscus is a rubbery cartilage cushion in your knee that helps to pad the joint. Each of your knees has two of them. “Sometimes these structures are torn during an injury, but in degenerative cases, the cartilage just becomes frayed and worn over time, resulting in a breakdown or tearing of the tissue,” says Dr. Breslow. When a meniscus is frayed, ragged edges or loose pieces may get stuck in the joint when it’s moving, causing a sensation that your knee is locking up. If this is happening, be sure to see your doctor.
How to treat it: Surgery is no longer the first-line treatment for this condition, says Dr. Breslow. “It used to be that most people got referred for an arthroscopic procedure to remove the torn meniscus or repair it,” she says. “But now research is showing that, in many cases, the condition can be treated non-operatively just as effectively.”
Clinicians are now more likely to recommend treating the condition with physical therapy. As is the case with patellofemoral pain syndrome, building up the muscles around the joint and in other parts of the body can ease pain, without the risk of complications. However, you may need surgery if a piece of the meniscus is interfering with the motion of the joint.
Causes Of Pain At The Front Of The Knee
Pain at the front of your knee may come from your kneecap itself or from the tendons and ligaments in your knee. Tendons connect muscles to bones, and ligaments connect bones together. There are several things that can cause pain at the front of your knee or increase your risk of developing it. These include:
- using your knee a lot for example, doing lots of exercise or playing sports
- injuring your knee for example, having a direct blow to your knee
- being overweight because this puts your knees under more stress
- problems with the alignment of your knees
- having flat feet
- having overly flexible joints
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You May Have Patellar Tendinitis
“Knee pain while walking uphill could be due to patellar tendinitis,” says Gbolahan Okubadejo, MD, NYC-area spinal and orthopedic surgeon. Basically, the tendon in your kneecap becomes inflamed and irritated.
“Pain in the front knee tends to get worse when walking uphill, and if patellar tendonitis is left untreated, you can develop tears in your tendon,” he says.
“Leg-strengthening exercises and rehabilitation can help strengthen the knee joint and reduce pain,” Dr. Okubadejo says.
“Seeing an orthopedic surgeon or knee specialist to discuss your options is another way to relieve knee pain and improve your quality of life.”
It May Be Patellofemoral Pain Syndrome
One of the most common knee problems is patellofemoral pain syndrome , and you’ll feel this acutely when you’re walking uphill or climbing stairs. This condition, also called runner’s knee or hiker’s knee, can cause knee pain when walking downhill or down stairs, according to Mayo Clinic.
“When we run, the tibia and femur move, which puts pressure on the kneecap,” Dr. Okubadejo says. “When too much force is placed on the kneecap, the tissue can become irritated, thus causing pain around the patella.”
Similarly, walking uphill requires repeated bending and straightening of your knee joint which causes the patella to rub against the femur.
While they symptoms of PFPS occur at your knee, the problem might originate at your ankle or hip. Muscle imbalances and foot arch position can contribute to kneecap alignment.
Treating patellofemoral pain requires a visit to your doctor or physical therapist. For the first few days, your doctor might advise you to rest your knee from aggravating activities, ice it for 15 to 20 minutes every few hours and possibly take anti-inflammatories such as ibuprofen.
When the pain subsides, you’ll work on exercises to strengthen the quadriceps, the four muscles in your thigh which help to stabilize the knee cap .
A small percentage of patients do not respond to therapy and may need to have a surgeon resurface the underside of the knee cap.
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