How To Help Knee Pain: Best Ways To Relieve Knee Pain

How To Help Knee Pain: Best Ways To Relieve Knee Pain


How To Help Knee Pain: Best Ways To Relieve Knee Pain


Maintain a Healthy Weight.


Carrying extra pounds can exert additional pressure on your joints and contribute to knee pain. If you're overweight, losing as little as 5 percent of your body weight can help relieve the stress on your knees. Talk to your doctor about developing a healthy eating plan and exercise program to help you lose weight sensibly.

Find a Low-Impact Exercise You Enjoy.


Talk to your doctor before beginning an exercise program. Good choices for people with knee pain include walking and swimming. Be sure to warm up before and cool down after exercising. Avoid hilly terrain and high-impact activities like running and jumping, as these can worsen knee pain.


Be Gentler when You Exercise

How To Help Knee Pain: Best Ways To Relieve Knee Pain

Running on roads can jar your knees, while a jog through a wooded trail carries the risk of falls and twists to knees and ankles. A better way to run is on a treadmill or track, or alternate jogging with walking. Biking doesn’t put as much strain on your knees, but it can cause pain if you ratchet up the resistance too high on a stationary bike or the saddle is pushed back too far or is too low. 

If you bike a lot outdoors, you might want to spring for a professional bike fitting, which can help you with seat and handlebar height and pedal strokes. Whatever exercise you do, just remember to warm up.  You lose muscle strength as you get older - especially if you sit at a desk most days - and that just increases your chances of injury when you head out to exercise. 


Give Physical Therapy a Try.


Physical and occupational therapy often are helpful for people with knee pain. A physical therapist can help design an exercise program that fits your individual ability level and teach you proper techniques to spare your joints. Occupational therapy can teach you how to reduce strain on your knees in your daily activities.

Get Enough Rest and Relaxation.


Sure, physical activity is important, but R and R can go a long way to promote good health - and reduce pain. Achieve a healthy balance in your life by learning stress-relief techniques like deep breathing and meditation.

Make Sure You're Getting Enough Sleep.


No question - arthritis pain can interfere with a good night's sleep. However, proper sleep is necessary for overall health, so if you are having trouble sleeping, talk to your doctor. Proper pain management can help break the cycle to help you slumber soundly.


Spice Things up


Inflammation can exacerbate knee pain—as well as increase the risk of chronic conditions like arthritis. While pain relievers like aspirin and ibuprofen can inhibit the COX enzyme, a key player in inflammation, certain foods and spices can too. Chief among them is quercetin, a flavanol found in apples, onions, and green tea. Tumeric, cumin, ginger, and capsicum, found in red pepper, are also high in anti-inflammatory properties.  To get the effects of these anti-inflammatories, drink at least three cups of green tea a day and add these spices into your cooking rotation. Also eat more fruits, vegetables and fish that are high in omega-threes, like salmon.

Use Ice and/or Heat.


For many people with arthritis pain, ice can help relieve pain and swelling and heat can help ease stiffness. Ask your doctor about how to safely use an ice pack and/or a warm towel or heating pad. A hot shower in the morning or warm bath before bed at night also may be helpful.

Apply a Topical Pain Reliever.

A number of over-the-counter and prescription creams, gels, sprays and patches are available to help relieve arthritis pain. These pain relievers contain ingredients like capsaicin, salicylates, menthol, or a combination of medicines. Ask your doctor if one of these products might be right for you.

Use an OralPain Reliever.


Oral pain medications are commonly used to treat osteoarthritis symptoms. The first choice is usually an over-the-counter drug like acetaminophen. Ask your doctor about your options - several medications are available, including prescription drug options.

Consider Injections.


Persistent arthritis pain may respond to treatment with injections. Available options include corticosteroids, which can be used up to 2 or 3 times a year to relieve severe pain, and hyaluronic acid, which can help replenish lubricating substances in the knee. Talk to your doctor about the benefits and risks of injectable treatments for knee pain.

Talk to Your Doctor about Surgery.


If you have severe osteoarthritis symptoms that interfere with daily life and do not respond to conservative treatment, surgery may be necessary. Ask your doctor about arthroscopic procedures or total knee replacement, may be necessary.