Knee pain is a common problem that can be caused by a variety of factors, including injury, arthritis, and overuse. Knee pain can range from mild to severe and can significantly impact a person’s mobility and quality of life.

knee red

There are a number of factors that can contribute to knee pain. Some common causes of knee pain include:

  1. Injury: Knee pain can be caused by injuries such as sprains, strains, and fractures. These injuries can be caused by activities such as sports, falls, and car accidents.
  2. Arthritis: Arthritis is a common cause of knee pain. There are several types of arthritis that can affect the knee, including osteoarthritis, rheumatoid arthritis, and gout.
  3. Overuse: Repetitive strain on the knee, such as from running or jumping, can cause knee pain.
  4. Structural problems: Structural problems in the knee, such as misalignment of the bones or ligament instability, can cause knee pain.
  5. Bursitis: Bursitis is inflammation of the fluid-filled sacs (bursae) that cushion the bones in the knee joint. It can be caused by overuse or injury.
  6. Tendinitis: Tendinitis is inflammation of the tendons in the knee. It can be caused by overuse or injury.
  7. Meniscus tear: The meniscus is a piece of cartilage in the knee that helps cushion the joint. A tear in the meniscus can cause knee pain.
  8. Osteoarthritis: Osteoarthritis is a degenerative joint disease that can cause pain and stiffness in the knee.
  9. Gout: Gout is a type of arthritis that causes pain and swelling in the joints.

There are a number of solutions that can help relieve knee pain and improve function.

knee physio

These include:

  1. Rest: Resting the knee can help reduce pain and allow the injury to heal. Avoid activities that put strain on the knee, such as running or jumping.
  2. Ice: Applying ice to the affected area can help reduce swelling and numb pain. Ice should be applied for 15-20 minutes every 3-4 hours.
  3. Heat: Heat can help relax muscles and improve blood flow, which may help reduce knee pain. Heat can be applied using a heating pad or hot water bottle.
  4. Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, can help reduce pain and inflammation. Consult with your doctor before taking any medication.
  5. Physical therapy: A physical therapist can teach you exercises to help strengthen the muscles around the knee and improve flexibility, which can help reduce pain.
  6. Orthotic inserts: Orthotic inserts, such as shoe inserts or knee braces, can help support the knee and reduce strain on the joint. Read more HERE about Orthotics and how they can help.
  7. Corticosteroid injections: Corticosteroid injections can help reduce inflammation and pain in the knee.
  8. Hyaluronic acid injections: These injections can help lubricate the knee joint and reduce pain.
  9. Surgery: In severe cases of knee pain, surgery may be necessary to repair damaged tissue or correct structural problems in the joint.
  10. Lifestyle modifications: Making lifestyle changes, such as losing weight, quitting smoking, and improving posture, can help reduce strain on the knee joint and reduce pain.

Knee Exercises Options: 

Below are some knee exercises to help you find relief and strengthen the joint for long-term relief. Do not perform the exercises if there is pain, it’s important to work with a healthcare provider to determine the best course of treatment for your individual needs. In some cases, a combination of these solutions may be necessary to effectively manage knee pain.

Quadriceps stretches: This stretch targets the muscles at the front of the thigh that attach to the knee. To perform the stretch, stand facing a wall and place your palms on the wall for support. Step back with one leg, keeping the heel on the ground and the leg straight. Lean forward slightly until you feel a stretch in the front of the thigh. Hold for 30 seconds, then repeat on the other side.

Hamstring stretches: These stretches target the muscles at the back of the thigh that also attach to the knee. To perform the stretch, sit on the ground with one leg extended and the other bent with the foot flat on the ground. Lean forward from the hips, reaching for the toes of the extended leg. Hold for 30 seconds, then repeat on the other side.

Calf stretches: These stretches target the muscles in the lower leg that attach to the knee. To perform the stretch, stand facing a wall and place your palms on the wall for support. Step back with one leg, keeping the heel on the ground and the leg straight. Lean forward slightly until you feel a stretch in the calf. Hold for 30 seconds, then repeat on the other side.

lunges

Lunges: This exercise targets the quadriceps, glutes, and hip muscles. To perform the exercise, stand with your feet shoulder-width apart and take a large step forward with one leg. Lower your body until your front thigh is parallel to the ground and your back knee is hovering above the ground. Push through the heel of the front foot to return to the starting position, then repeat on the other side.

Step-ups: This exercise targets the quadriceps, glutes, and hip muscles. To perform the exercise, stand in front of a step or bench and place your right foot on the step. Push through the heel of your right foot to lift your body up onto the step, then lower back down with control. Repeat on the other side. You can also hold dumbbells at your sides for added resistance.

I hope you find this helpful. It may also benefit you to book an appointment with us and see how chiropractic care may also help.

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