Keep Exercising Even If You Have A Structural Knee Problem
If you feel pain in your knee each day upon waking up, you might have no desire to get out and exercise. But you should. The chronic pain associated with osteoarthritis, obesity-related;knee pain, and other knee issues can create a downward spiral, feeding into the existing pain and;discomfort;and;worsening your condition. What’s worse is that you lose basic strength and fitness when you forego your;workout;altogether. Further, you risk gaining excess weight that puts more;strain;on your knees. The best strategy is to developon your own, with a personal trainer or your physiciana;joint;friendly exercise regimen, such as walking, swimming, or water aerobics. If the pain is too bad, or you feel too weak, you can try some;effective chair exercises.;
You don’t need to do high-intensity exercises to get results, especially if you suffer from knee problems. Find;joint-friendly, low impact exercises that keep your heart healthy while you strengthen your;muscles;to support your;joints.;
Knee Stretches Help Whether You’re Active Or Not
If your knees are in bad shape, and the pain is too much to do a low impact exercise routine, knee stretches help. Here are;a few stretching exercises;you might try to help support your knees:;
Heel and calf stretch
Even if you do not fully eliminate;knee pain, you can improve your overall;range of motion;and flexibility while reducing future injury risk.
Maintain A Healthy Weight
Every extra pound you weigh puts up to four extra pounds of stress on your knees when you walk or take the stairs. Shedding the weight the can improve pain or even make it disappear. It can be hard to do to intense exercise if your knees feel painful, but you can make healthier eating choices that can help you lose a bit of weight.
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Other Than Surgery What Are Some Knee Pain Treatment Options
If youre already suffering from knee pain, there are non-surgical options for reducing your pain. The first lies with the basics tenets of how to prevent knee pain in the first place: exercise, consistently and with low-impact activities to reduce inflammation and reduce tension.
From there, initial knee pain may respond to ice and anti-inflammatory non-steroidal medications. Additionally, neuropathic medications, such as gabapentin or lyrica, may help those reporting burning, numbness, or pins and needles. For those who have ongoing issues, perhaps the best tool for treating knee pain is an MRI. An appropriate diagnosis is absolutely critical to create a plan to effectively reduce your pain.
What Are The Most Common Types Of Knee Pain
The knee moves in two ways: bending and straightening . However, the knee can also twist, which is the common cause of many injuries to ligaments. Those who have ligament injuries to the knee often report hearing a popping, followed by the inability to place weight on the knee.
Such twisting-related injuries can also cause damage to the knees tendons and meniscus. These injuries will likely cause pain, swelling, and limited movement. Often surgery is required. However, the knee is a major joint that takes the weight of the body daily; with time, wear and tear injuries may occur that leads to knee pain as people get older. Also known as degeneration injuries, these include osteoarthritis and chondromalacia patella. Both are the result of degeneration of cartilage, causing bone-on-bone rubbing and pain.
Learn more about the common types of knee pain in the following video.
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Knee Pain Arthritis & Old Age
On Mon, Aug 4, 2008 at 2:22 PM, <c> wrote:
Dear Bill,I do not have any knee pain until I squat. I cannot kneel all the way down. I am 62 and in prettygood general health otherwise. I ride bikes, walk, do yoga and/or jump on my trampoline 5 to 6 days a week with no other problems with my knees. I am 58 and 152 pounds, so I probably need to lose12 pounds to see if that makes a difference! When I go to my doctor, she looks at my knees, and seems to think they are ok..no outward swelling etc. When I went to a NP doctor in Louisville, he worked on the ligaments and muscles around my knees, and they did seem more flexible for a day or two.It seems like my knees have been like this for 10-20 years. When I was in the Mini Marathon atabout age 40, an MD x-rayed my knees and said, You have some arthritis in your knees, but dontgo telling all your friends, because everyone over 40 in America does!Do you think this sounds like arthritis? And, do you believe as MDs do that it is just old age and thereis nothing you can do? I hear and read so many testimonies of people being healed of arthritis with araw or almost all raw diet. Also, swimming does seem to help. What do you think?Thank you for the chance to participate in the phone conversation.CBKentucky
I believe many times arthritis or old age is blamed when a person feels knee pain and there is no outward sign of problems with the knee .
To Your Pain FREE KneesBill Parravano
What Are The Preventive Measures To Be Taken For Knee Pain In Your Golden Years
Growing old does not in any way mean that you have to let knee pain be a part of your life. Taking preventive measures and living a healthy lifestyle even after crossing 50 should be an ideal motto. There are many ways to prevent knee pain, which can make you feel young again.;
- Strengthen the muscle: Regular exercises like walking, water exercises, and other sports help to prevent knee locking and stiffness.;
- Keep a check on your weight: Maintaining weight is recommended for all ages. Ideal weight reduces the stress and pressure placed on the knee and reduces the chances of arthritis.;
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Always Warm Up And Cool Down
A lot of people go straight from work to the gym, Dr. King says. Before stretching their muscles and warming up their joints, they get right on the treadmill.;
This can spell trouble because skipping your warm-up can put your joints at greater risk of strain and overloading, he says.
For best results, warm-up and cool-down exercises should last for about five minutes. Work with the same muscles youll use during exercise, but at a slower pace. Warming up is especially important as you age; older joints are often less resilient, Dr. King says.
Dynamic stretching is a particularly good way to warm up before activity because it mimics the movement youll be doing with exercise, like leg pendulums or walking lunges. These stretches also increase blood flow to muscles which reduces the resistance and increases their flexibility.
Improving Range Of Motion Muscle Strength And Weight Control Can Help Reduce Pain And Make Your Knees Feel Younger
Knee pain is common in older age, often caused by osteoarthritis . Fortunately, there are ways to fool Father Time and postpone knee problems or even prevent them entirely. “In many cases, you can delay or avoid the need for surgical intervention, such as a knee replacement,” says Dr. Lars Richardson, an orthopedic surgeon with Harvard-affiliated Massachusetts General Hospital.
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How Does A Knee Function
The primary function of a knee joint is to bend, straighten, and bear almost 90% to 95% weight of an individuals body, in coordination with the hips and ankles. There is more to a knee than what meets the eye. Its not just a simple hinged joint, the knee joints rely on a number of key structures to perform the day-to-day actions like walking, twisting, rotating, as well as, supporting the entire body. It comprises of many complex structures including bones, cartilage, ligaments, and tendons.
Listen To Your Bodys Cues
Muscle soreness after exercise is one thing. Joint pain after exercise is another.
If you get sore after exercise in a way that makes sense for the activity you did, and the soreness easily goes away, youre probably OK, says Dr. King. But if you develop joint pain, its your bodys way of telling you something is wrong.
Thats when its time to see a doctor. It may be something simple to correct, such as incorrect form. Or something more complex, such as early-onset osteoarthritis, may need;to be addressed.
We cant prevent a disease or slow its progression until we know its there, says Dr. King.
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Replace Energy Drinks And Soda With Water
Water makes up about 80% of your bodys cartilage . If you dont stay well-hydrated, your body will pull water from cartilage and other areas, Dr. King says, which can wreak havoc on your joints.
His advice: Replace soda and energy drinks with water. This will help deliver better hydration to your joints and heart.
Not sure how much water you should consume? Listen to your bodys cues: Make sure you have water available at all times. When you feel thirsty, drink. And increase hydration during hot weather and when exercising.
What Are The Most Common Risk Factors For Knee Pain
One;of the largest risk factors for knee pain is age. Age increases the risk for a variety of conditions leading to knee pain, including osteoarthritis. Older people are also more likely to have weakened muscles. They are also more vulnerable to injury while playing sports or participating in normal daily activities.
A study in the journal Osteoarthritis and Cartilage found that the risk factors for knee pain and osteoarthritis are essentially the same: age, extra weight, history of knee injury, and having a job that places extra stress on the knee. Increased age and unhappiness with a persons job had a greater impact on the incidence of knee pain than the other factors.
However, the best way how to prevent knee pain in old age is to avoid risk factors when youre younger.;Knee pain often results from osteoarthritis or sports injuries. These other nine;risk factors for knee pain involve lifestyle choices that can you can manage to reduce or prevent knee pain in the future.
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Arthritis Prevention: What Can You Do
How to avoid achy joints
You cant always prevent arthritis. Some causes, such as increasing age, family history, and gender , are out of your control.
There are more than 100 different types of arthritis. The three main types are osteoarthritis , rheumatoid arthritis , and psoriatic arthritis . Each type develops differently, but all are painful and can lead to loss of function and deformity.
There are a few healthy habits you can practice to reduce your risk of developing painful joints as you get older. Many of these practices like exercising and eating a healthy diet prevent other diseases, too.
Here Are Some Easy Home Remedies For Knee Pain:
The Cold Treatment: In case of any injury , experts suggest cold compresses for the first 48 hours at least thrice a day. Applying ice to the affected area will help reduce the swelling.
Home remedies for knee pain:;Your knee pain could be an outcome of a damaged muscle
Natural Painkillers:;Some of the most common ingredients stacked in our kitchen cabinets have magical properties to cure many ailments with most of them being capable of driving chronic body aches away. Dr. Ashutosh Gautam, Clinical Operations and Coordination Manager at Baidyanath, suggests some common ingredients that can help relieve knee pain.
– You can also consume giloy.Giloystems can be chewed as is or powdered and mixed with lukewarm water. You also get giloy tablets in market.
Home remedies for knee pain:;Some common ingredients stacked in our kitchen cabinets have magical properties
– Many people experience knee pain during winters, for them, methi can be soaked overnight and consumed to relieve pain.
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Try A Castor Oil Pack
Castor oil has been long used for treating various pains, including sciatica and arthritis. It has been found to possess anti-inflammatory ricinoleic acid which may help reduce pain. However, its use is based on anecdotal evidence and therefore should only be used as an additional therapy with caution.
How to use:
- Prepare calendula tea by steeping the herb in around three cups of boiling water and strain.
- Soak a cloth in the warm tea.
- Massage the affected knee with castor oil and cover with the soaked cloth, leaving it for up to 7 hours.
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Try Willow Bark Extract
Willow bark extract has been used as an analgesic, antipyretic, and anti-inflammatory agent for long. However, there are very limited scientific studies available to support these claims.
The limited evidence suggests that willow bark contains salicin which can help lower the production of pain-inducing chemicals in osteoarthritis patients. However, since there is a lack of proper scientific research, it is best to consult your doctor before using willow bark extracts.
Make Sure To Warm Up First
You may want to apply heat to your joints before you begin walking to help them warm up. You can also do stretching exercises to get your knee joints limber and moving. Start your walk slowly to allow time for your joints to warm up. You can pick up your pace after a few minutes if you want. Think about taking your walks during low-pain times of the day. For example, if you are stiffer in the morning, get up and move around for a minute or two every half hour before walking. You will enjoy your walks more and that will help you be consistent.
When To See A Doctor
You should see a doctor whenever you have knee pain thats constant, nagging, or severe. If theres swelling and you cant bend or put weight on your knee, its probably time to make an appointment, DiNubile says.
If you have knee pain — real knee pain that doesnt go away in a couple of days or a week or two — you should probably see your doctor and figure out if theres something going on, Valaik says.
Not all knee pain is the same. Thats why its so important to see a doctor to diagnose it, DiNubile says.
You need to have a specific diagnosis, and then, depending on that diagnosis, youll have different treatments, he says. The number-one thing is to get it checked by somebody who is knowledgeable with knees. Usually, thats going to be an orthopedic surgeon or sports medicine specialist.
Use Targeted Exercises To Build Muscle
Moderate exercise is an excellent way to help protect your knee joints. Building up the muscles around your knees helps reduce the stress on your joints. Your outer, middle, and inner thigh muscles and calf muscles help support your knees.
Your local gym may offer senior exercise classes with instructors who have been specially trained to work with men and women over 50. Water aerobics is also a great way to get non-weight bearing exercise. If youd rather work out by yourself, check in with a trainer whos knowledgeable about senior exercise needs.
At your next physical, ask your doctor to check your leg strength. If youre weak, physical therapy can help strengthen your muscles, and the therapist can show you beneficial exercises for your knees.
What Are The Treatment Options For Knee Pain Due To Ageing
Diagnosis of the cause of knee pain helps your doctor in providing the appropriate treatment. The treatment might start with strengthening your muscles or treating any foot problems which can affect the knee. If the pain is due to underlying causes, it can take days for the treatment to be successful. In cases of unbearable pain and severity, your doctor might recommend going for surgery.;Various forms of treatment for knee pain are:
Other home remedies. Food elements like curcumin, ginger, and omega-3 fatty acids have been shown to reduce arthritis pain.
Wearing The Proper Shoes Is Important For Healthy Knees
Supportive and comfortable shoes help take pressure off the knee joint by promoting proper leg alignment and balance. So it’s no surprise that wearing high heels is a common cause of knee pain.
“When high heels lift your heel up, your weight bearing line tips forward so your quadriceps have to work harder to hold your knee straight, which then leads to knee pain,” says Bush-Joseph. “Whereas, if your heel is closer to the floor in low pumps or flats, your thigh muscles don’t have to work as hard to maintain stability, which is easier on the knees.”
While strength training and stretching can help build up the muscles around the knees to minimize knee damage from heels, it’s best to save the stilettos for special occasions.
Proper shoes are particularly important during exercise. “If you are taking up running as a newbie or starting a new form of aerobic exercise, getting professionally fitted from someone at a running or sporting goods store can help with knee problems and will certainly lower your incidence of having overuse problems due to footwear,” says Bush-Joseph.