newsprompt.coKNEE PAIN EXERCISES
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. Knee pain is a common problem that can originate in any of the bony structures compromising the knee joint consisting femur, tibia, fibula, the kneecap with patella or the ligaments and cartilage of the knee. Knee pain can be aggravated by exercise, affected by the surrounding muscles and their movements, and be triggered by other problems such as a foot injury. Knee pain can affect people of all ages, and home remedies can be helpful unless it becomes severe.
Knee pain facts
1. Knee pain is a common problem with many causes, from acute injuries to complications of clinical conditions
2. Knee pain can be localized to a specific area of the knee or be diffuse throughout the knee
3. Knee pain is often accompanied by physical restriction
4. A thorough physical examination will usually establish the diagnosis of knee pain
5. The treatment of knee pain depends on the underlying cause
6. The prognosis of knee pain is usually good although it might require an operation or other interventions.
Symptoms
The location of the knee pain can vary depending on which structure is involved. With infection or an inflammatory process, the whole knee might be swollen and painful, while a torn meniscus or fracture of a bone gives symptoms only in one specific location. A Baker cyst will usually cause pain in the back of the knee. The severity of the joint pain can vary, from a minor ache to a severe and disabling pain. Some of the other signs and symptoms that accompany knee pain are –
1. Difficulty walking due to instability of the knee,
2. Limping due to discomfort,
3. Difficulty walking up or down steps due to ligament damage,
4. Locking of the knee where you are unable to bend the knee
5. Redness and swelling,
6. Inability to extend the knee
7. Shifting weight to the opposite knee and foot.
Causes
Knee pain can be divided into three major categories –
1. Acute injury- such as a broken bone, torn ligament, or meniscal tear
2. Clinical conditions – arthritis, infections
3. Chronic us or overuse conditions – osteoarthritis, patellar syndromes, tendinitis, and bursitis
Knee pain is a common condition that can be caused by both short-term and long-term problems. Many short-term knee problems do not need any help from physicians and people can often help with their own recovery. Home remedies can also help with many of the long-term problems with knee pain.
Home remedies for knee pain
The following are simple remedies that can help with many forms of knee pain –
1. Exercise
Strengthening certain muscles like the quadriceps can ease pain in the knees. Exercise helps to slow the progression of osteoarthritis, a common cause of knee pain. Physical activity is important to the normal health of cartilage tissue. Exercise is also good for strengthening the body’s support for its joints. For the knee, strengthening the leg muscles is particularly helpful. Water aerobics is especially helpful for joint pain. This is because the benefits come without any strain on the knees.
2. Strengthening exercises
Physical therapists can help work out the best exercises and programs for an individual to follow. Exercises to strengthen the muscles in the upper leg can help to protect the knee joint. Known as the quadriceps muscles, these muscles are at the front and sides of the thighs. Simply raising a straightened leg while sitting or lying down is an exercise that will strengthen these muscles and help them to stabilize the knee. Other exercises that might reduce knee pain include stepping putting one foot up on a step followed by the other, stepping down again, and repeating the step-ups.
3. Posture and support
Simple measures to avoid putting strain on the knee include avoiding chairs that are low to the ground or couches in which the sitter sinks. Sitting on a pillow may help with this. Putting a pillow underneath the knees can make the problem worse, however. A good sitting posture is also important. Shoes that are supportive are helpful. Shoes with broken arches may produce abnormal force and wear on the knee causing pain. Long periods without moving should be avoided. In osteoarthritis, for example, prolonged sitting can produce a stiff, painful joint.
3. Weight loss and diet
A healthy diet helps people to keep weight off and ease pressure on the knees. People who are overweight or obese are more likely to have knee pain than others. Carrying extra weight gives the joints more work to do. Losing it helps to reduce long-term knee pain, including pain caused by arthritis. Eating well helps with keeping weight off. A healthy diet means a balanced one that is – 1. Low in fat 2. High in fruit, vegetables and fiber 3. Avoids lots of meat and animal fat . There are no special diets that are particularly good for knee pain or arthritis. It may do more harm than good to follow a diet being promoted for knee pain.
4. Alternative and complementary remedies
Acupuncture might help some people against some forms of pain. For osteoarthritis in the knee, however, it is unclear if it has any benefit or not. Massage may relieve pain. Healthy eating, exercise, reducing overweight and obesity, and taking non-steroidal anti-inflammatory treatments remain the proven options for knee pain caused by arthritis. A warmer climate is not thought to improve knee pain itself, but may make living in pain psychologically easier. It may also provide easier opportunities to achieve a more healthy lifestyle.
