How to Treat Knee Pain (Part 1)
Knee pain can be caused by a sudden injury, an overuse injury, or by an underlying condition, such as arthritis. Treatment will vary depending on the cause. Symptoms of knee injury can include pain, swelling, and stiffness.
With today's increasingly active society, the number of knee problems is increasing. Knee pain has a wide variety of specific causes and treatments.
The Knee main function is to bend, straighten, and bear the weight of the body, along with the ankles and hips. The knee, more than just a simple hinged joint, however, also twists and rotates. In order to perform all of these actions and to support the entire body while doing so, the knee relies on a number of structures including bones, ligaments, tendons, and cartilage.
Common Knee Injuries
- Lateral collateral ligament (LCL) Injury
- iliotibial band syndrome (ITBS
- Lateral Meniscus Tear
- Pes anserine bursitis - an inflammation of your bursa
- Patellofemoral pain syndrome (PFPS)
- Jumper’s Knee (Patellar Tendonitis)
- Posterior knee pain (pain located behind the kneecap)
- Biceps femoris tendonitis (hamstring tendonitis)
First of all, any time you have pain, you should try to see a doctor or physical therapist to properly diagnose what’s going on! You should never ignore pain or try to push through it!
Find out what pain signifies in your knee by @spinalperformance
Note: Only a professional can accurately diagnose the injury.
5 Things to Do for the Pain
- Rest your knee. Take a few days off from intense activity.
- Ice it to curb pain and swelling. Do it for 15 to 20 minutes every 3 to 4 hours. Keep doing it for 2 to 3 days or until the pain is gone.
- Compress your knee. Use an elastic bandage, straps, or sleeves to wrap the joint. It will keep down swelling or add support.
- Take anti-inflammatory medications. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen will help with pain and swelling. Follow the instructions on the label. These drugs can have side effects, so you should only use them now and then unless your doctor says otherwise.
- Practice stretching and strengthening knee exercises, you may want to do physiotherapy
Apply Kinesiology Knee Taping
Kinesiology Tape is believed to have a microscopic lifting effect (decompression) on the skin, causing the tape to slightly life the fascia (skin), increasing the blood flow beneath the surface and the circulation of lymph fluid. This is believed to promote positive blood flow to the area and aid in the removal of wastes and byproducts created by inflammation, assisting in the healing rate of the injury
Proprioception exercise for knee health
Lunges with Knee Band Distraction Proprioception exercise for knee health.
Working Out Around Knee Pain
Here's how to modify squats, lunges, single leg squats, and step ups to make them more knee-friendly
While you can start to reincorporate movements that encourage a little more forward knee movement because we want to re-build strength and resiliency in your tendons so that their capacity increases.
Having a smart, systematic approach can help you to go from not feeling like you can do anything to realizing that you have a lot more control than you think!
Protect the Knee
- Wearing proper protection for the activity at hand can help avoid knee injuries.
- When playing Sports protecting your knees by wearing kneepads.
Get your Sports Patella Knee Strap: https://physiotherapytool.com/products/sports-patella-knee-strap
Some people with knee pain may need a lot more help. For the patient experiencing bursitis, the doctor may need to draw out extra fluid from the bursa in your knee. Patient with arthritis may need an occasional corticosteroid shot to settle down inflammation. while a patient with a torn ligament or certain knee injuries, you may need surgery.
- Messier, S. P., Gutekunst, D. J., Davis, C., & DeVita, P. (2005, July). Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis and Rheumatology, 52(7), 2026-2032
- Mayo Clinic Staff. (2016, January 6). Patellofemoral pain syndrome
- Mayo Clinic Staff. (2014, April 24). Knee bursitis
- Mayo Clinic Staff. (2016, March 18). Rheumatoid arthritis