Bad Mechanics Bad Gear
Improper gear and bad mechanics could have a big impact on knee pain if youre a runner or heavy-mileage walker.
If youre running, make sure youre using the proper shoes. Getting the proper fit for your feet is a more complicated process than just picking a pair off the shelf but its worth it.
Whether its dealing with a high or low arch, the type of midsole a shoe has or the need for stability, picking the right running shoes can have a huge impact on lessening knee pain. Additionally, certain sole inserts can also add extra cushioning that help manage the load through your knees, hips and back.
The need for proper gear extends to how you run, too. Its possible your running or walking form is incorrect and when youre using that form repeatedly, its going to lead to pain and injury.
A gait analysis, performed by a physical therapist or exercise physiologist, can pinpoint mechanical issues in your gait which will lead to the recommendations for stretches, gear and changes to your stride that will improve your exercising and alleviate pain.
If none of these changes or even rest help ease the pain, consult your Cleveland Clinic healthcare provider to ensure theres not something more serious behind the aches.
When To See A Doctor
If the swelling doesnt go down in one to three days of using the RICE method, its time to call a doctor.Also, call a doctor immediately if there are any of these symptoms:
- The knee is severely swollen or has a pronounced abnormality
- The knee cannot fully straighten or flex
- The knee is severely painful
- The knee feels like it will give out or cannot support any weight at all
- The skin near the knee is hot or red
- A fever
- Swelling has not gone down after three or more days
If youre experiencing knee swelling that will not go away or have pain, connecting with a specialist is always a good idea. Theres no need to rush into surgery. At Flexogenix, we specialize in cutting-edge, non-surgical treatment options, and can help you move past achy knees and into your best lifewithout invasive surgery. Contact us today to schedule your free consultation.
Lifting Heavy Weights Safely Without Knee Wraps
One of the stated objections to training with heavy weights is that its injurious to the bones and connective tissue. However, this objection is without merit. Training with heavy weights is actually quite safe as long as the emphasis is on lifting the weight, as opposed to attempting to thrust it or torque it. Trying to move a weight thats simply to heavy for the muscles involved requires the use of outside forces such as momentum and body leverage. Lifting a heavy weight with the aid of these outside forces amplifies the force transmitted to the joints and connective tissues, thereby increasing the risk of injury.
The solution is quite simple. You should increase the weight you are lifting gradually over the longer period of time. That way your muscles, bones, and connective tissue will get stronger and injury free. As you get stronger, you will find you are able to lift progressively heavier weights without knee wraps.
Recommended Reading: What Is Coolief For Knee Pain
How To Wrap Your Knee
Wrapping your knee with an elastic bandage can help decrease pain and disability from osteoarthritis by supporting and stabilizing your knee joint. Knee wrapping can also help decrease swelling after an injury by applying slight compression to aid in the return of blood and lymph flow back to the heart. It is important to wrap your knee correctly so that you properly support your knee joint and do not restrict the movement of your knee or reduce circulation.
How Is A Meniscus Tear Diagnosed
Your healthcare provider will physically examine your knee, looking for signs of swelling. They will test your range of motion. You may also get imaging tests, such as X-rays or an MRI, to assess the damage.
Your provider may recommend knee arthroscopy to better view and accurately diagnose your injury. During this procedure, the surgeon inserts a tiny camera through a small incision into your knee.
Recommended Reading: How To Pop Your Knee Joint
Also Check: How To Heal Fluid In The Knee
How To Care For A Swollen Knee
This blog post was updated for content on October 20. 2020. Existing comments have not been modified or removed.
Knee swelling occurs when excess fluid accumulates on or around the knee joints. Doctors call this an effusion, and some people call it water on the knee. Sometimes, swelling will go away with home treatments. Other times, it may require visiting a doctor for medical treatment.
Is Walking Good For Torn Acl And Meniscus
When the ACL or meniscus tear, accompanied with this injury is great pain. Along with it is also swelling of the area. When this happens, it is not really good to start walking with it. You might want to get the best crutches at this stage, the earlier stage of the injury. Also, getting best knee brace for torn meniscus as discussed here will also be of great help in your recovery process. You can then start walking with it after you are healed to a certain extent but must be very careful not to put much pressure on it.
Don’t Miss: What To Do For Fluid On Your Knee
The Three Most Common Knee Injuries:
A lack of care for your knees, especially when you use them for much time, can cause injuries. In most cases, injuries are not just painful: they can become a nuisance that will hinder you from doing everyday tasks. Without proper care and recovery, injuries can also cause chronic pain.
Some of the most common knee injuries include:
1) Meniscus Tears
The meniscus is a piece of cartilage that cushions the area between your thigh bone and shin. You have two menisci on each knee. A sudden twist or pivoting motion can cause this cartilage to tear. This injury typically happens to those who have osteoarthritis or to those who play soccer or football.
2) Ligament Tears
Ligament tears can also be caused by a sudden change in direction while you walk or run. A poor landing after a jump can cause a ligament to tear.
Without proper preventative measures, you can tear your collateral ligaments, MCL or medial cruciate ligament, PCL, or posterior cruciate ligament, as well as your ACL or anterior cruciate ligament. Ligament tears are common sports injuries. ACL tears, the most painful type of ligament tear, is a typical injury in basketball.
3) Dislocations or Fractures
These types of injury require a significant amount of impact or trauma to develop. They usually happen during car accidents or hard falls. People with bone problems are at risk of developing knee fractures with minimal impact.
Application Of The Elastic Bandage
A randomly assigned elastic bandage size was applied to both knees. Tubigrip elastic bandages were purchased from Seton Healthcare Group . The following bandage sizes were used: D=7.5 cm for small knees, E=8.75 cm for medium knees, F=10 cm for large knees, and G=12.5 cm for small thighs. Very few subjects required the G size. The standard bandage was applied as recommended, so that the pressure applied was not uncomfortable and did not exert pressure on the patellofemoral joint. Thus it was supportive, without slipping and without causing marked pressure as might be the case with patella taping. The L-bandage was one size looser than the S-bandage. The bandage was cut, without a window for the patella, so that it extended from the subjects mid-thigh to their mid-calf, thus replicating common usage. The order of trying the S- and L-bandages was randomised and the patient and observer were unaware which was used. The bandage was applied to both knees and the subjects permitted to engage in their usual degree of physical activity for 20 minutes. Then postural sway, proprioception, and self reported knee pain were reassessed in a similar fashion as above. The bandage was then removed, and immediately, the assessments of postural sway and proprioception were repeated. A second set of assessments was performed two weeks later, identical to those of the first visit, except that the second bandage size was applied.
Read Also: How To Rebuild Knee Cartilage
How To Wrap A Meniscus Injury
Fact Checked
Initial treatment of a meniscal injury requires only basic first aid 2. The meniscus is cartilage, between the femur and tibia, that absorbs shock in your knees. Minor tears in the meniscus cause swelling, but serious tears can cause the cartilage to dislodge into the joint. Meniscal tears are a common sport injury, but long term deterioration and damage cause unexpected tears as well 2. The Mayo Clinic recommends online that you wrap your meniscal injury directly after the injury occurs to avoid excess swelling and inflammation 2.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Take pressure off of the knee by resting it on a slightly elevated surface. Do not try to hold the leg in the air this strains the soft tissue in the knee joint.
Wrap the knee snugly with an elastic compression bandage. Begin from the back of the calf 1.5 inches below the knee cap. Wrap around the calf upward, and overlap the bandage. Leave only half an inch of the bandage uncovered by the next layer.
Wrap the elastic compression bandage upward on the thigh as you begin to run out of bandage. Secure the bandage with pins, or tuck the loose end underneath the other layers of bandage to secure it.
Check mobility of the knee. The bandage should support the knee, but not completely restrict mobility.
Tips
If a minor meniscal injury is recurring, purchase a neoprene knee brace for support.
Warnings
Home Treatment For Swollen Knees
It is important to consult with your physician before choosing a treatment plan. If advised by your doctor, over-the-counter anti-inflammatory medications can aid in treating minor cases of knee swelling. Usually, these cases are due to knee osteoarthritis, non-septic knee bursitis, or a minor injury.
The RICE formula can also work. RICE is rest, ice, compression, and elevation.
- Rest: Rest for a period of 24 hours or longer to give the joint time to recover.
- Ice: Icing the area for 20 minutes three to four times per day can help decrease swelling and aid in healing. It is important to avoid putting ice directly on the skin.
- Compression: Wrapping the knee with an elastic bandage can help to limit swelling, but make sure it is not too tight.
- Elevation: Elevate the knee to help reduce blood flow to the area, which can help to reduce the swelling.
With RICE, swelling often goes down in one to three days.
Read Also: Can You Replace Knee Cartilage
Wrapping Knees Or Legs
Depending on your injury, you may or may not want to use a compression wrap. If youre recovering from knee surgery, your surgeon may require you to use compression wraps to help the healing process.
The technique will be different for different types of injuries to the knee, shin, and thigh area. Be sure to consult your doctor for proper techniques so you dont cut off circulation or cause your condition to further deteriorate.
How To Wrap A Sprained Wrist
If you injure your wrist in a fall or accident, you may need to wrap it to help with the swelling and to speed up healing. A minor wrist sprain can often be treated with compression wrapping, but if you have severe pain in your wrist, seek medical attention.
Here are the steps for wrapping your wrist:
You May Like: What Can I Put On My Swollen Knee
Heat Wraps Are Worth A Shot
Dennis C. Turk, PhD, an anesthesiologist at the University of Washington in Seattle, tells WebMD that as a scientist, he wants to see more thorough studies of the heat wraps to determine their effectiveness.
But “as a clinician, is noninvasive and other than the cost, there are no known side effects, so what do you have to lose if you try it out?” he asks. ThermaCare’s heat wraps cost about $6.99 for a box of two knee pads.
Turk says that he occasionally recommends wrapping a bag of frozen peas in a towel and placing it on a painful body part for 10 minutes. “If it doesn’t help, nothing is lost,” he says. “It’s the same thing for any of these heat wraps, but they are not a replacement for and you should discuss it with your physician.”
Show Sources
How To Properly Wrap A Knee
Knee wrapping is a necessity if you engage in some sports or constant exercise. But there are a number of other reasons why you may need to wrap your knee, like injuries or a tender muscle. And even though it looks like the simplest thing to do, looks can be deceptive. A lot of people take it for granted and then make a mess of it. Others simply do not know that there is a proper method to it and also make it a mess. When you wrongly use a knee wrap, you leave yourself just as prone to injuries as someone who is not using one. Therefore, it is important to do it the right way. For you to get the most out this necessary routine, there are a few key things to keep in view before you start.
Also Check: What To Do For Arthritic Knee Pain
Applying Additional Treatment Methods
When Should You Call A Doctor
If your knee pain doesn’t improve after you use heat or ice for a few days, or your pain gets worse, it’s a good idea to call your doctor. You may need other treatments that will help you heal and reduce your pain.
Our dedicatedmusculoskeletalteam ishere for you at all stages of life, withthe most advanced treatments and therapies available in thearea.From arthritis and osteoporosis to trauma care, joint replacement and more, you can be sure that our providers are highly experienced in their chosen specialty to provide you with the best treatment available.
Also Check: How To Get Rid Of Swollen Knee
Extent And Success Of Meniscus Repair
Its best to keep as much of the meniscus as possible. If the meniscus can be repaired successfully, repairing it reduces the chance of knee joint degeneration compared with removing all or part of the meniscus.
Meniscus repair is more successful if:
- You are younger. Experts think people younger than about age 40 do best.
- Your knee has good stability from the ligaments.
- The tear is in the outer edge of the meniscus.
- The repair is done within the first few weeks after the injury.footnote 1
Meniscal repair may prevent degenerative changes in the knee joint. Many doctors believe that a successful meniscus repair lowers the risk of early-onset arthritis, because it reduces the stress put on the knee joint.
Heat Wrap Vs Medication
In the study 110 people with kneeosteoarthritis,knee osteoarthritis, one group wore heat wraps on their painful knee for eight hours a day for three consecutive days. A second group wore an unheated wrap.
A third group took ibuprofen for their knee osteoarthritis, and a fourth group took acetaminophen. A fifth group took a placebo pill for comparison.
Those with the heated wrap reported less knee pain and greater flexibility. The heat wraps used in the study were ThermaCare HeatWraps. ThermaCare paid for the research.
In addition, people who wore the heat wrap also reported more knee pain relief than people who took acetaminophen . The heat wrap group also had more flexibility than those who took ibuprofen. The heat wraps were comparable to ibuprofen in terms of knee pain relief.
When it came to knee function, such as tests of sitting down, standing up, and walking 50 feet without pain, the heat wraps and medication did not appear to be any more effective than a placebo. Heat wraps have also been shown to provide more long-lasting relief for low back painmore long-lasting relief for low back pain than over-the-counter pain relievers.
Osteoarthritis, the wear-and-tear form of the disease, affects an estimated 20.7 million Americans, mostly after age 45, and is responsible for more than 7 million visits to the doctor per year, according to the Arthritis Foundation. Eighty percent of people with osteoarthritis report some form of limitation in movement or activities.
Read Also: What Causes Pain On The Inner Side Of The Knee