Ways To Prevent Knee Pain
There are also ways to stop knee pain before it happens. Things like building muscle, skipping out on sugary soda and energy drinks, quitting smoking, and losing weight can all help prevent knee pain. Some suggestions include:
Avoid inflammatory foods. DiNubile says itâs a good idea not to eat inflammatory foods.
âIf youâre eating a lot of processed foods, you tend to get more systemic inflammation, and that can affect your joints,â he says. âNutrition is a factor here.â
Thatâs one of the reasons that the Mediterranean diet is used to manage arthritis and joint pain, DiNubile says. The Mediterranean diet is an eating plan that focuses on fruits and veggies, whole grains, yogurt, red wine, some fish, and healthy fats, like nuts and olive oil. This diet encourages people to eat anti-inflammatory foods, like fish, berries, and olive oil, and limits inflammatory foods, such as sugar, red meat, and most dairy.
Build up muscle. One of the best ways to help your knees is to strengthen your muscles. This takes some of the pressure off your knees by having the muscles absorb the shock, and it also stabilizes your knee joint.
You should try to strengthen your hamstrings and quadriceps — muscles in your thighs — as well as your core and hip muscles.
By trading the soda and energy drinks for water, you can stay hydrated and protect your joints.
Valaik agrees and compares the extra weight to carrying a heavy bag.
Knee Pain And Problems
Knee pain is a common complaint among adults and most often associated with general wear and tear from daily activities like walking, bending, standing and lifting. Athletes who run or play sports that involve jumping or quick pivoting are also more likely to experience knee pain and problems. But whether an individuals knee pain is caused by aging or injury, it can be a nuisance and even debilitating in some circumstances.
When Knee Pain Is Chronic
If your knee pain continues for three months or longer, stick with an exercise program apply ice or heat as needed use NSAIDs judiciously continue to lose weight, if needed and consider the following:
Walking aids. Using a cane or walker as needed can reduce the load on the affected knee, easing discomfort. A study published in 2012 in the Annals of the Rheumatic Diseases found that people with knee OA who used a cane daily for two months had less pain and better function.
Cognitive-behavioral therapy. Some evidence finds that CBT, a short-term therapy that can provide strategies for coping with pain, may help reduce discomfort and help you function better. A study published in 2015 in Arthritis & Rheumatology reported that people with knee OA plus insomnia who received CBT not only slept better but also reported less pain.
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Ditch The Heelsand The Flats
High heels arent good for your knees, theyre not good for your feet. The lower the heel, the better, says Dr. White, who recommends footwear with heels no higher than two inches. Also bad for knees: Shoes with no arch support, like loafers and ballet flats. If you love the ease of either, get over-the-counter inserts that can provide a bit more support. And if you walk a lot, splurge on a good pair of kicks that can really cushion your steps. Then slip on those heels or loafers once you get to your destination, says White.
Supplements For Those With Mild Pain
The evidence for glucosamine and chondroitin is mixed, but they are safe. So it might be worth trying. However, people with a shellfish allergy may not be able to tolerate them. Any effect wont kick in right away. Dr. Day recommends trying it for six to eight weeks. If you notice improvement, great if not, then stop it, she says.
Turmeric has anti-inflammatory properties, and there is some evidence for its usefulness for painful knee arthritis. You can add turmeric to your food or take it as a supplement. It can thin blood, so people who take a blood thinning medication should not use turmeric.
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Daily Habits That Can Help Alleviate Your Knee Pain
Your knees bear the brunt of taking your body from place to place. The joints are constantly in motion with almost every move you make, whether its standing up, sitting down, walking, climbing stars, or crouching to pick something up. Knee pain can make every motion a misery.
At The Spine and Sports Centerat The Galleria in Houston, Sugar Land, and the Willowbrook/Cy-Fair area of Texas, Dr. Benoy Benny suggests lifestyle changes to mitigate your knee pain and provides noninvasive treatments to improve your mobility.
You can help reduce knee pain with these five simple daily habits:
Getting Medical Treatment For Knee Pain
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Give Your Knees A Break
Pushing through the pain is something many of us have been taught to do, but when it comes to your knees, its a bad idea. The CDC says moderate pain means your body is asking for rest, so be kind to yourself and consider taking some time off your feet at least twice a day and dont overdo the exercises.
What Is The Recovery Time For A Meniscus Tear Without Surgery
It could be as fast as 4 weeks for minor tears but it could also take up to 12 weeks for more severe cases.
However, an underrated part of recovery is your adherence. So, if you want to get back to your usual activities faster, I highly suggest you be diligent with your stretches and exercises and be careful not to cause further injuries.
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What Causes Knee Pain At Night
Our knees are complex joints responsible for bearing the weight of our bodies as it travels to our feet. They literally help us move through the world smoothly, connecting four bonesthe femur, the tibia, the fibula, and the patellaand two major muscles groups .
Connecting and stabilizing these bones and muscles are ligaments and tendons, including:
- The anterior cruciate ligament : Located on the front of the knee, the ACL prevents the femur from moving backwards onto the tibia
- The posterior cruciate ligament : The PCL keeps the femur nestled back where it belongs
- Medial ligaments: Stabilize the inside of the knee
- Lateral ligaments: Stabilizs the outside of the knee
In addition to this, articular cartilage lines the patella to smooth movement, as does the meniscus tissue that allows the femur and tibia to glide together. Bursa are fluid-filled sacs inside the joint. They further cushion movement, preventing painful bone against bone rubbing.
Any part of this structure can develop painful conditions or suffer from issues that could cause knee pain at night. In general, the five main causes of knee pain at night are:
Forming Good Walking Techniques
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How To Use Pain Medications Properly
There are two types of over-the-counter pain medications that can be used for osteoarthritis. Acetaminophen is a pain reliever but not an anti-inflammatory. It may help with mild knee pain.
NSAIDs can be more effective because they both relieve pain and reduce inflammation. However, they come with potential side effects and risks. NSAIDs can irritate the lining of the stomach, which may lead to an ulcer or other stomach problems. They also can impair kidney function. Some NSAIDs can increase blood pressure. And theyve been linked to an increased risk for heart disease.
Because of the risks, Dr. Day cautions against using NSAIDs regularly over long periods of time. Instead, she uses NSAIDs for her patients in two ways. First, people who have a flare-up of pain can take them regularly for three to five days and then stop. Second, they can be used over the long term, but only occasionally, maybe a couple of times a week as needed.
If youre taking NSAIDs several times a day for long periods of time, Dr. Day advises reducing their use by maximizing the other treatment strategies. She also suggests trying a topical NSAID, such as diclofenac , which has fewer potential side effects.
Opioid pain relievers are discouraged for long-term treatment of chronic knee pain. The milder narcotic tramadol might be appropriate for occasional use in some people, says Dr. Day.
How To Get Moving Every Day
In addition to physical therapy, its critical to incorporate regular exercise into your daily routine.
Joints are built to move, says Dr. Day. The evidence shows that people who are least active have more arthritis pain than people who do some form of exercise. Choose lower-impact activities, such as bicycling, swimming or exercising in a pool.
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Benefits Of Walking After A Meniscus Tear
After you have surgery to repair a meniscus tear, you may need to build up your strength in the muscles of your leg that support your knee.
Youll begin a graduated rehabilitation protocol that can vary depending on the surgeon who performs your surgery and the technique they used. Graduated rehabilitation exercises slowly increase in intensity and range of motion to avoid further injury.
A of studies spanning 21 years suggests that a faster rehabilitation with full weight bearing and early range of motion exercises might be a good path forward for many people.
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Top 10 Ways To Reduce Knee Arthritis Pain
Knee arthritis pain is a common problem.
Approximately 11% of people over the age of 64 have arthritis.
Osteoarthritis of the knee is when there is wear and tear of the bones and cartilage of the knee.
In knee arthritis, the cartilage that lines the knee joint thins, while the bone underneath thickens. This produces bony spurs known as osteophytes, which makes the joint surface all bumpy rather than being nice and smooth and flat. This often results in knee pain and stiffness
Here are the top 10 things you can do to reduce arthritis knee pain and improve how the knee moves.
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Ways To Avoid Knee Pain And Injuries
Learn what exercises and actions to avoid to prevent knee injuries.
Knee pain is often caused by either a one-time acute injury or repetitive motions that stress the knee over time, particularly as we age. There are some steps you can take to avoid knee pain and injuries.
“One of the most common things that causes knee injuries is the runner’s stretch,” says Robert Gotlin, DO, director of sports rehabilitation at Beth Israel Medical Center in New York City. “That’s when you grab your foot, bringing heel to butt. We all do it, but it’s one of the things that tends to increase knee pain. By bending the knee all the way, the kneecap gets jammed into the bones below it.”
Dr. Gotlin said the runner’s stretch can set the stage for chondromalacia patella, a condition where the cartilage under your knee cap becomes softened, which is the most common form of knee pain. “By repeatedly jamming your kneecap, you are promoting more chondromalacia,” he says.
Generally, Gotlin says the best knee injury prevention starts with becoming familiar with your own body and learning how to exercise correctly. If your knees are the type that are prone to chronic pain from arthritis, for example, impact-oriented exercise is not a good idea. Opt for an elliptical machine rather than the treadmill at the gym.
Tips for Avoiding Knee Injuries
In addition to Gotlin’s advice, you can avoid knee pain and injuries by doing the following:
What If Pain Doesnt Subside
In most cases, knee pain will improve with home remedies. If it doesnt after several weeks, see a doctor. Several in-office treatments may be considered, Dr. Kissin says, including steroid injections or physical therapy.
Surgery may be an option if all other non-surgical treatments dont work. Its good to have a well-balanced approach for patients and see what we can offer without resorting to surgery, Dr. Kissin says. But the best treatment for knee pain is prevention, which should center around weight control and exercise, he adds.
Its important to do at least two hours of exercise a week and maintain this as we get older, he says. Diet alone isnt enough. We need to maintain our body, or it wont be there for us.
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How Can I Relieve My Pain
When knee pain emerges, how can you ease the ache? Try these at-home measures:
- Switch up your routine: Stop doing the activity that brought on your knee pain, if possible. If youve been jogging, for example, try biking or swimming instead, which are easier on knee joints.
- Rest: Avoid putting weight on the affected knee.
- Apply ice or heat: Cold packs several times a day for 20 minutes at a time can reduce inflammation. Applying heat may increase blood flow to the area and feel soothing, Dr. Kissin says.
- Compress: Wrap the painful knee snugly but lightly in an elastic bandage or thin knee sleeve.
- Elevate: When possible, rest with your affected knee higher than your heart.
- Medicate: Over-the-counter nonsteroidal anti-inflammatory drugs such as ibuprofen or naproxen can reduce pain and swelling.
What Causes Knee Pain
The anatomy of the knee, the bodys largest joint, is especially complex because it merges the thigh bone, kneecap and shin bone. Sometimes the kneecap isnt properly aligned, contributing to some cases of knee pain. But many cases are prompted by overuse.
On top of that, carrying extra weight or neglecting overall body conditioning can set you up for temporary or chronic knee pain, Dr. Kissin says. For every pound of body weight, knees feel the force of six pounds of pressure, even when walking on flat ground, he notes. Genetics also play a role, so look to your family history for clues whether your knee pain may be an inherited trait.
Its OK to run and do more high-impact activities, but you should make sure you also do conditioning exercises such as using a stationary bike or an elliptical trainer, Dr. Kissin advises.
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You Participate In High
Its important to stay active, and maintaining an exercise routine can actually help knee pain. But high-impact activities can make knee pain worse. Exercise like running, kickboxing, or high intensity interval training can jar your joints and make your knee pain worse. Some stretching exercises, like squats and lunges, can put extra pressure on your knees as well.
Whatever the cause of your knee pain, we can help. Dr. Shults and the team at Coastal Empire Orthopedics offer a range of knee pain treatments for patients. From physical therapy and bracing to reconstruction or knee replacement surgery, were committed to getting you back to your active lifestyle.
You shouldnt have to live with knee pain. Dr. Shults and his team can help diagnose your pain and find a treatment plan that works for you. Get back to enjoying your life with compassionate care at Coastal Empire Orthopedics. Call our Savannah, Georgia, office today or book your first appointment online and start finding relief from your knee pain.
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