Knee pain relief tips and exercises

knee pain relief

When it comes to knee pain relief, the following tips and exercises are the bee’s knees.

Tips

·         Get plenty of rest, especially from activities that cause pain or soreness.

·         Get enough sleep.

·         Apply ice packs to relieve pain and reduce swelling. If possible, keep the injured area elevated above heart level when sitting or lying down.

·         Avoid hot showers, hot tubs, hot packs, alcohol, and other things that could promote swelling in the 48 hours following injury.

·         Apply heat in the 48-72 hours after injury provided that there is no swelling. Alternating hot and cold treatments are sometimes recommended.

·         Wrap an elastic band or knee brace around the knee to apply compression.

·         Use a cane or crutches to minimize stress and keep weight off the injured knee.

·         Lose weight or keep a healthy weight.

·         Massage or rub the area to promote circulation and alleviate pain, unless the massage itself proves to be painful.

·         Use OTC painkillers such as acetaminophen, nonsteroidal anti-inflammatory drugs like ibuprofen or naproxen, and aspirin. You may also try creams, gels, sprays, patches, and other topical treatments for knee pain relief.

·         Try physical therapy or occupational therapy.

·         Protect the knee with padding.

·         Wear shoes with the lowest possible heel. Heels higher than one inch project the body forward and put stress on the knees. The right shoe can also prevent overpronation – the rolling inward of the foot and a common cause of knee pain.

Exercises

Stretching

Hamstring stretch

Lie on the back, raise right leg, and hold thigh up with both hands. Straighten your knee gently and slowly till a stretch is felt in the back of your thigh. Hold for 10-20 seconds. Repeat 3-5 times on each leg.

Quadriceps

Stand with right hand on the back of a chair. Reach back with the left hand, pull left heel toward the left gluteus and point left knee to the floor till a stretch is felt in the front of your thigh. Hold for 10-20 seconds. Repeat with right hand and right leg.

Calf

Stand 2-3ft from a wall lunge the right foot forward. Keep the left leg straight with the heel on the floor and toes pointed forward, and slightly bend the right leg. Lean into the wall with both hands till a stretch is felt in your left calf. Hold for 10-20 seconds. Repeat with left leg bent and right leg straight.

Strengthening

Hip extensor

Lie on the stomach, tighten the muscles at the front of the right thigh and lift the right leg 8-10” from the floor, with the knee loosely locked. Hold for 5-10 seconds. Do 10 repetitions with each leg.

Hip abductor

Lie on the left side with head supported by the left hand, right knee bent slightly and resting on the floor in front of you; keep the left leg straight. Tighten the muscle at the front of your left thigh, and lift your left leg 8-10” from the floor. Hold for 5-10 seconds. Repeat ten times and then switch legs.

Quadriceps

Lie on the back with right leg straight and left leg bent at the knee to keep the back straight. Tighten the muscle at the front of the right thigh, and lift the right leg 5-10” inches off the floor, with your knee loosely locked. Hold for 10-20 seconds. Repeat ten times and then switch legs.