The Most Effective Ways To Ease Knee Pain

Aches and pains in any part of the body put a limit on what can be accomplished throughout the day. Knee pain is especially detrimental, as it affects an individual's overall mobility and can put a damper on productivity and cause significant discomfort. In fact, it can mean individuals don't do much of anything and simply sit in a chair, on a couch, or lie in bed as much as possible for fear of aggravating the pain in their knee. Knee pain can occur for countless reasons, including strain and injury.

Thankfully, there are some very effective techniques individuals can employ to ease sore knees, allowing them more freedom to enjoy each day to the fullest. Uncover these now!

Get More Rest

A major factor in relieving knee pain is getting the amount of rest the body requires. Thus, individuals should take breaks as needed throughout the day to allow their knees some relief. This can include sitting down or even lying down for a little while. Another good idea for individuals to relieve pain in their knees is to elevate the knees while resting. Keeping the knees above the heart is ideal for keeping potential swelling down. In the event of soreness or swelling, continuing on as normal could cause more serious issues in the future.

Icing The Affected Knee

Although taking breaks can be helpful at relieving pain in the knees, it can take a little while and in some cases, not enough to make the pain go away entirely. Putting ice packs on the knees can reduce both swelling and help ease pain, and can do so at a faster pace than just resting. This is especially helpful if there has been more strain than usual on the knees or if there is a recent injury. Of course, it is important to take breaks when icing the knee as well. The general recommendation is to apply an ice pack or cool compress for twenty to thirty minutes at a time before taking a break for about twenty minutes. Additionally, ice should never be applied directly to the skin, so individuals should look at getting a cloth to wrap the ice in first.

Obtain A Knee Brace

Another idea for handling pain in the knees is for individuals to obtain a knee brace from their local drugstore or from their primary doctor. A knee brace will take excess pressure off the knee and provide extra support, which can help relieve any pain. Knee braces are quite effective in relieving the pain while an injury or strain is healing while still allowing individuals to retain their mobility.

There are many different options when it comes to finding the right knee brace. Knee braces are constructed of various materials and designed according to the amount of support they offer as well as the type and style. Working with a doctor is the best course of action to find out what the best option would be. Not positioning the knee brace properly may be putting the knee at risk for further injury.

Change The Type Of Exercise

While rest is important in maintaining strength and preventing pain, so is physical activity. The important thing is to keep it in moderation and do not push too hard. Individuals dealing with knee pain should still remain active, but should avoid high impact activities such as running on concrete sidewalks. Instead, those with pain in their knees should look at low-impact exercises such as swimming, cycling, relaxed walking, or even yoga. Essentially, any kind of exercise that minimizes pressure on the knees will help individuals stay active while letting the pain in their knees alleviate naturally and without further injury.

Wear Arch Supports

Depending on the cause of an individual's knee pain, they may find it helpful to wear arch supports. Individuals with flat feet sometimes experience knee pain when they run or walk long distances. Flat feet are feet that don't have an arch lifted off the ground due to their shape. Arch supports are good for those with all foot shapes. These supports can reduce stress and impact on the knees, and they can also improve an individual's overall gait. Good arch support will absorb the shock of each impact when an individual's foot strikes the ground. It should also control pronation so their feet don't roll outward and become misaligned. When shock and pronation are managed, the support helps limit the knee's rotation, reducing overall stress on the joint.

Compression Bandages

Compression bandages are often used for knee pain caused by sprains, strains, and bruises. If an individual has a new knee injury, it's important for them to rest their leg to promote healing. Compression can be used while they rest their knee. Elastic bandages, otherwise known as compression bandages, gently squeeze the wrapped body part to keep swelling down. They're good to use when the knee pain is related to inflammation or a new injury. However, individuals shouldn't compress an injury forever, as it's important to restore blood flow eventually. Active blood flow helps the knee to heal more quickly and efficiently. Patients should talk to their doctor about when and how to use compression bandages to treat knee pain.

Physical Therapy

A physical therapy program can help individuals with knee pain, especially if the pain is related to a recovering injury. During physical therapy, a physical therapist will guide patients through a series of exercises to help improve their strength and range of motion. They may also give patients exercises to do on their own at home. The exact type and intensity of the exercises will vary depending on where an individual's knee pain is located, whether it's chronic, whether it's related to an injury, and how serious the injury is. Before creating a plan, the physical therapist will ask patients questions and examine their knee to determine how best to approach the problem.

Try Acupuncture

Acupuncture, an alternative treatment common in Chinese medicine, involves the careful and strategic insertion of fine needles into the body, and is widely believed to help alleviate many different kinds of aches and pains. Knee pain is no exception to this. There have been numerous studies exploring the effectiveness of acupuncture and knee pain, and researchers have seen a lot of positive results from these tests. Some reports indicate acupuncture can either encourage or block the flow of chemical information through the body, which helps modify an individual's perception of the pain they are experiencing. Furthermore, it appears the procedure can also reduce the production of proteins that can worsen inflammation and relax tense muscles, both of which have an impact on knee pain.

Injections

Certain injections may be able to help an individual's knee pain, though it depends on the cause and location of the pain. Typically, injections are used when patients don't yet need knee surgery, but they aren't getting enough relief from oral medications. Doctors may inject a hyaluronic acid supplement into the patient's knee. This isn't a medication, but rather, it's a substance that supplements the knee's hyaluronic acid. This acid lubricates the joint and helps absorb the shock of impact. If individuals have osteoarthritis, their natural hyaluronic acid may have broken down. Corticosteroid injections can offer fast relief for inflammation and pain. The effects of these injections can last a few days to a year. It's not recommended for patients to get many repeated injections, though, as they can lead to cartilage breakdown. If an individual's knees are excessively swollen, their doctor may be able to drain some of the joint fluid with a needle.

Surgical Repair

If an individual's knee pain is due to arthritis or an injury that's not healing properly, they may have the option for surgical repair. Surgical knee repair can take a variety of forms depending on what's causing the damage and how extensive the damage is. An arthroscopy occurs when a surgeon removes loose cartilage from the knee joint through a small incision. This generally won't help with arthritis, but may help with acute injuries. An osteotomy can be used to realign the knee by cutting the bone. This is ideal when the knee pain is caused by misalignment of the joint or leg. A cartilage procedure is done by harvesting cartilage cells and transplanting them into the diseased area, thereby increasing overall cushioning. A partial knee replacement is done when a surgeon replaces the portion of the knee that has become worn down. With a full knee replacement, the entire knee is replaced by a surgeon.