Are you suffering from knee pain? Don’t worry; you’re not alone. It doesn’t matter how old you are. You could be 13 years old or 65 years old and suffer from knee pain. Torn cartilage or a ruptured ligament are the usual suspects in knee pain. In addition to this, arthritis, gout, infections, and other medical conditions can also cause pain in the knees. You can make use of many self-care measures to deal with knee pain. This article is going to highlight many remedies for instant relief.
Table of Contents
Before taking care of knee pain, you need to understand what it is. It’s easiest to understand this when looking at the symptoms of knee pain.
Symptoms of knee Pain
- Redness and warmth to the touch
- Swelling and stiffness
- Weakness or instability
- Popping or crunching sounds
- Inability to fully straighten the knee
When should you see a doctor?
A doctor’s appointment might be required if you experience any of the following.
- You feel as if your knee will give out or is unstable if you put weight onto it
- You have marked knee swelling
- In addition to pain, swelling, and redness in your knee, you have a fever.
- There’s a large deformity in your knee or leg
- You have excessive knee pain which is associated with an injury
- You see an obvious deformity in your leg or knee
Exercises for knee Pain
If you’re looking for knee pain relief, you’ve come to the right place. This section will take a look at exercises you can do to experience relief from knee pain. Remember to warm up before you perform these exercises as warming up will reduce your risk of an injury, help you stretch and also help you get more out of your workout. A stationary bike ride for 5 minutes or so or a quick 2-minute walk while pumping your arms is a great warm-up.
Straight Leg Raises
This exercise is perfect for knees which need a bit of extra care to start with. This exercise will work your quadriceps, which are the muscles in the front of your thigh. It puts very little strain on your knee, which makes it the perfect exercise to start building knee strength.
- Lie flat on your back on the floor to start with.
- Bend a knee and place one of your feet flat on the floor.
- Keep your other leg straight while raising it to the height of the opposite knee.
- Do each raise 10 to 15 times for three sets.
Hamstrings are muscles found on the back of your thigh. You can do this exercise on the floor or while standing and holding onto a chair. If the exercise is too easy for you, you can add ankle weights. If you’re dealing with knee pain and the exercise is too easy, start slow with 1 pound of weight. You can make your way up to 5 pounds as and when you feel comfortable.
- Lie flat on your stomach.
- Next, bring your heels slowly towards your butt. Squeeze them as close as you can and hold them in that position.
- Do each curl 15 times for three sets.
Prone Straight Leg Raises
In this exercise, you’re going to lie on your back while keeping your legs straight. You may add ankle weights as you get stronger. Your back shouldn’t hurt while doing this exercise. If your back hurts, raise your leg less. If your back still hurts, consult a doctor.
- Begin by tightening the muscles located in your butt as well as the hamstring of one leg.
- Lift this leg towards the ceiling and hold it there for 3 to 5 seconds. Repeat with your other leg
- Do each prone straight leg raise 10 to 15 times and switch sides.
Home Remedies for Knee Pain
If you’re averse to going out, this section will take you through many different options you can explore to deal with your knee pain from the comfort of your home. Let’s begin.
If you’re suffering from strains or a sprain, you can make use of first aid at home. Adopting the acronym RICE will go a long way in treating your strain or sprain.
Grab a bag of ice and apply it to your knee. If you don’t have a bag of ice or cold compress handy, you can use frozen vegetables too. You can prevent swelling by wrapping your knee with a compression bandage. Make sure you don’t wrap your knee too tightly. You don’t want to cut off circulation. Finally, keep your leg elevated while you rest.
Tai chi is incredible at improving balance as well as flexibility. This ancient Chinese form of mind-body exercise has proven benefits. A study highlighted that tai chi is beneficial for people with osteoarthritis. Tai chi will also teach you plenty of mental discipline when it comes to coping with chronic pain.
Heat and Cold Therapy
Use cold often during the first 24 hours after your injury. You can use a gel-style cold pack to reduce pain and swelling. For the heat side of things, you can make use of a heating pad to rest your knee while you’re reclining. This will help stop your joint from swelling up. Remember to alternate between heat and cold for maximum recovery.
Yoga for Knee Pain
If you’ve underestimated yoga for helping knee pain recovery, you’ve been misled. Yoga is an excellent tool for dealing with weak knees and knee pain. Yoga is a fantastic way of seeking knee pain relief.
Many of the poses in yoga are beneficial for knee stabilisation as well as muscle strengthening. Yoga is also fantastic at stretching tight muscles which pull on the knee such as the outer hips and hip flexors. Let’s look at some yoga poses for knee pain.
Mountain pose tracks your knees evenly. It will also force you to engage your leg muscles isometrically.
- Begin by touching your big toes as well as heels together.
- Continue by engaging your lower abdominals and stretching your fingertips towards your toes.
- Take deep full breaths while opening up your chest.
- Be aware of your feet and work on spreading your toes and pressing them into the floor evenly.
- Centre your weight to the arch of your foot and visualise lifting up from your inner arch through the ankle up through the knees. Engage your quadricep muscles and lift up from your kneecaps. If you feel like you’re locking your legs, micro bend your knees.
- Finally, draw the muscles of your legs upwards instead of jamming your legs back.
Triangle pose is fantastic at strengthening your quadriceps, inner thighs, and abdominals. It also stretches the waist, hips, and hamstrings.
- Begin by standing in mountain pose. Continue by opening to the side of your mat.
- Turn your right toes forward 90 degrees and your left toes in about 75 degrees.
- Hinge to the right and go over your leg while placing your hand on your upper ankle, shin, upper thigh or a yoga block.
- Finally, imagine you’re between two narrow walls and bring your body back in space with your hips. Engage your legs and draw up your kneecaps as well as your inner thighs. Keep holding this pose for up to eight breaths and then do the same on the other side.
This is the best knee pain reliever there is in yoga. Holding this pose for five minutes each day can take care of many knee-related issues. You can sit on blocks or folded blankets or towels if you feel more pull than you can handle on your knees.
- Begin by kneeling. Next, pull your calf muscles to your sides while sitting your hips between your ankles.
- Finally, pull up on your knee and also pull your buttock flesh back and then relax.
- Hold this pose for five to eight breaths. Hold it for longer if you’re able to do so.
All of the above exercises, poses and remedies shouldn’t be too intense. This isn’t a hardcore workout session. You’re aiming for recovery. Recovery involves not straining your muscles too much as they’re in a delicate position. It’s always a good idea to seek professional help if you’re unsure of what you’re doing.
Knee recovery isn’t a one-night solution. It involves incremental progress in order to recover. If you’d like to see the best results, incorporate a combination of exercise, home remedies and yoga for quick recovery. All of the above have proven track records when it comes to knee pain recovery. If any of the above causes you a lot of discomfort, consult a doctor.
Frequently Asked Questions (FAQs)
Q. What can cause knee pain without injury?
A: Apart from physical injuries, knee pain can be caused by underlying medical conditions such as
– Chondromalacia patella
– Rheumatoid arthritis (RA)
Q. How can I treat my knee pain?
A: Treatments for knee pain are as varied as the conditions that cause the pain. Each cause of chronic knee pain has a specific type of treatment. These treatments may include:
– Physical therapy
– Partial/total knee replacements
Q. When should I see a doctor for knee pain?
A: Make an appointment with your doctor if your knee pain was caused by a particularly forceful impact or if it’s accompanied by:
– Pain and swelling lasting more than 48 hours
– Instability or reduced range of motion
– Redness, tenderness and warmth around the joint
– If you’ve had minor knee pain for some time, make an appointment with your doctor if the pain worsens to the point that it interferes with your usual activities or sleep.
Seek immediate medical attention, and ask someone to drive you to urgent care or the emergency room if your knee pain is caused by an injury and is accompanied by:
– A joint that appears deformed
– A popping noise at the time your knee was injured
– Inability to bear weight
– Intense pain
– Sudden swelling
Q. Is walking good for knee pain?
A: For mild to moderate knee pain, regular exercise maintains and builds muscles, which you need to support your knee and maintain functioning.
– Weight-bearing exercise such as walking also helps maintain bone health.
– Walking is the most accessible form of physical activity and can help you maintain joint health.
– Discuss your exercise options with your doctor and physical therapist when you have any condition that is causing knee pain. While walking is recommended for many people, it may not be appropriate for you.