Knee pain can interfere with your favorite pastimes whether you're an avid walker, weekend warrior, or competitive athlete. Knee discomfort is a frequent problem. In fact, 18 million Americans visit a doctor each year for knee discomfort, according to the Cleveland Clinic. Including suffering brought on by overuse, Meniscus tears, osteoarthritis, tendonitis, bursitis, and sprained knee ligaments. There are numerous techniques to alleviate knee discomfort, which is excellent news. Read on to discover five of the most common methods of knee pain relief.
1. Change the temperature
Use a cold compress for 48 to 72 hours following a knee injury to reduce swelling and dull the pain. Ice or frozen peas in a plastic bag work great. Use it three or four times daily for 15 to 20 minutes. To protect your skin from injury, wrap the ice pack in a towel. After that, you can warm things up for 15 to 20 minutes, three or four times per day, using a warm bath, heating pad, or towel.
2. Tai Chi
According to a year-long study of 204 individuals with knee osteoarthritis, tai chi may be as beneficial as traditional physical treatment, if not more so. The participants were 60 years old on average. At 12 weeks, both groups showed improvements in their primary outcome scores, and these trends persisted throughout the program. In addition, compared to those who received regular physical treatment, those who practiced tai chi also saw notable improvements in their physical quality of life and depressive symptoms. Tai chi is a form of exercise that persons with OA of the knee are highly advised to try, according to the ACR.
3. Stretching
Additionally, you should include daily stretching in your routine. Try using a foam roller to straighten out the kinks in your muscles. The roller targets areas of the muscles and myofascial tissue (a layer of connective tissue around the muscles) that are tight, inflexible, and painful. The purpose of this procedure, known as myofascial release, which can also be carried out via a hands-on massage, is to relax this tissue and lessen pain. It achieves this by reducing tension in the muscles tugging excessively on the knee joint.
4. Surgery or a shot
Most knee pain types do not respond well to surgery or knee injections. This is because non-invasive treatments frequently help patients heal just as well or even better. It's unlikely that an injection will treat you on its own. Additionally, not all knee issues may be improved by injections, and occasionally, injections may result in adverse effects.
Your doctor could recommend seeing a surgeon to talk about knee replacement surgery if you have osteoarthritis in your knee and it is making it difficult for you to perform daily activities and causing you a lot of discomfort.
5. Massage
Before going to bed, massage your knee for possible alleviation. The method increases blood flow to the area and heats it, which may help reduce discomfort. Apply lotion or oil before making the knee massage more comfortable. If you experience any pain or discomfort, stop.
When should I make a doctor's appointment for knee pain?
If you experience severe knee pain following a fall or injury, or if your knee is too painful or unstable to support your weight, consult a doctor straight away. If your knee is swollen or you cannot extend it fully, you should also visit your doctor. Call your doctor if you experience pain that lasts more than a few days.
