Highland Physical Therapy

4 Tips To Relieve Knee Pain

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It is getting colder or is cold in many states here in the US and getting exercise can be tough because of the weather conditions outside. We see many patients that are dealing with knee pain here in the clinic and understand the difficulty that the weather can cause with a bad knee or two.
While not all knees are the same, there are some common issues that we see when dealing with the area in and around the knee.Knee pain is a frequent complaint among adults, and it is caused by normal wear and tear from daily activities such as walking, bending, standing, and lifting.
An injury, such as a torn ligament or cartilage, can cause knee pain. Knee pain can also be caused by medical conditions such as arthritis, gout, or infections.
Athletes who run or participate in sports that require leaping or rapid rotation are more prone to suffer from knee discomfort and issues. However, whether caused by aging or an accident, knee discomfort may be inconvenient and even debilitating in some cases.
So, it is cold and you aren’t exercising as much or can’t get out to the gym, which leads to you feeling that you can’t do the exercise you need and don’t want to make things worse by doing the wrong exercises
Here are some tips to ensure that you can relieve some of that knee pain and get the muscles in the knee stronger so you can eliminate some of the pain you might be experiencing.

4 Tips To Relieving Knee Pain

1. Physical Therapy
We recommend that the first thing you do if you are experiencing knee pain for any extended period of time, is schedule a time to visit your doctor and come up with a plan to identify the issue that could be causing the issue in the knee.

Exercise can assist to preserve the knee joint by strengthening the higher leg muscles (quadriceps). These muscles are located on the thighs’ sides and front. Exercise can help you prevent more knee problems and has even helped alleviate the pain that people are feeling in their knees.

You might feel hesitant to exercise with a bad knee or feel that you are making matters worse. That is where a physical therapist can help you with a plan to stay active and also strengthen other parts of the body that will take the stress off the knee.

Physical therapy is a great way to start the recovery process and is useful in helping you reduce or prevent further injury to the knee. We see many adults in our office that have issues with the knee and we can help you identify exercises and preventative actions you can take to have a healthier knee.

2. RICE Method
REST. Pain is your body’s way of telling you that something is wrong. Stop all activities and rest as much as possible for the first two days if you are injured.

Don’t strive to live by the “no pain, no gain” principle. Doing so with some injuries, such as a moderate to severe ankle sprain, might aggravate the injury and prolong your recovery.

Doctors recommend that you avoid placing any weight on the affected region for 24 to 48 hours. Resting also aids in the prevention of additional bruising and pain.

ICE. Ice has long been used to relieve pain and swelling. During the first 24 to 48 hours following your accident, apply an ice pack wrapped in a towel for 15-20 minutes every two to three hours. Do you lack an ice pack? A package of frozen peas or corn will do the trick.

COMPRESSION. Wrapping the damaged region to avoid swelling is key. Wrap an elastic medical bandage across the damaged region (like an ACE bandage). It should be snug but not too tight. Loosen the bandage if the skin beneath the wrap becomes blue or feels cold, numb, or tingling. Seek quick medical attention if these symptoms do not go away.

ELEVATION. This entails elevating the painful body part above the level of your heart. This alleviates discomfort, throbbing, and swelling. It’s not as difficult as you may assume. If you have an ankle injury, for example, you can elevate your leg up on cushions while sitting on the sofa. Even if you’re not icing the wounded region, the CDC suggests keeping it elevated whenever possible.

3. Support and Keeping Your Knee In Better Positions
We feel like it can sound obvious at times but it can make all the difference. Make sure that you are getting the proper support to help your knee stay healthy and do not put yourself in positions that can damage the muscles around the knee and cause you even more pain.

Support is important when it comes to knee health. Wearing supportive footwear can make a world of difference and find shoes that will put less stress on the nee area. Do not wear shoes that have little support and forget about fashion if they cause more pain than comfort. It will makke a difference.

Make sure that when you are sitting that you avoid sitting in low-lying areas, in chairs that “sink” in and make it hard to get up, and use pillows to help you sit at a better level to get in and out of the chair comfortably. The less stress you can put on the knee the better you will feel.

Also, make sure that you are not sitting for long periods of time as the knee can lock up or become stiff, which can cause pain and is not good for the muscles around the knee supporting it.

4. Weight Loss
Maintaining a healthy weight leads to a healthy body and mind. Being overweight can cause knee problems, and the stress you put on the rest of your body can be decreased if you are able to maintain a healthy weight. Carrying more weight will put more stress on the whole body and as a result, the knees are having to work harder to support your weight.

The Best Way To Help Alleviate Knee Pain
If you’re experiencing knee pain and you want a plan to help alleviate it – our team is here to help!
You can get quick, natural pain relief so you don’t need to take pills on a regular basis.

You can also discover the root cause of your pain, which will mean that you can stop it once and for all, and avoid it coming back in the future.

If you are looking for a drug-free solution to your back, knee, or neck and shoulder pain, arrange a Free Discovery Visit or Free Telephone Consultation to find out the best treatment options available to you!

One of those treatment options may be orthotic shoe insoles – a device worn inside your footwear – which helps correct imbalance and has helped hundreds of our patients overcome knee, ankle, hip, and lower back pain.

Right now, we have an offer for $27 knee pain assessment, so contact our friendly team at 208-237-2080 and we can arrange a convenient time for you to visit.

Other Natural Pain Relief Solutions
Download our Free Back Pain Report, Free Knee Pain Report, or Free Neck And Shoulder Pain Report
Read Our Blog – Protect Your Body When Removing Snow
Follow Us On Social Media – Highland Physical Therapy Facebook and Highland PT Instagram

6 thoughts on “4 Tips To Relieve Knee Pain”

  1. Thank you for pointing out that having knee issues can result from being overweight and that if you can keep your weight in check, you can lessen the strain on the rest of your body. My cousin is overweight. Her knee hurts. I’ll advise her to have her knee’s laceration repaired and speak with a weight specialist.

  2. These tips for relieving knee pain are incredibly helpful! I have been struggling with knee discomfort for a while, and your advice provides practical solutions that I can implement in my daily routine. The emphasis on strengthening exercises, maintaining a healthy weight, and avoiding high-impact activities resonates with me. I appreciate the clear and concise explanations. Thank you for sharing this valuable information!

  4. It’s helpful to know that we’d wear supportive footwear to reduce knee pain. My uncle just started his journey to lose weight, but his knee pain is getting worse. That’s why I think he must read your post about relieving knee pain with physical therapy and the right shoes.

  5. I was captured when you discussed that the root cause of the pain must be discovered. My friend wants to prioritize her health. I think it’s time for her to visit a clinic that promotes women’s health.

  6. Informative knee pain article! It delves into the complexities of discomfort, offering insightful tips and potential solutions. A valuable read for anyone seeking understanding and relief from knee-related challenges.

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