What is Knee Pain?
Knee pain can range from a mild ache that started slowly and got worse with activity to a severe pain that appears after climbing stairs or standing up after being seated for a long time. A clicking noise and limb weakness might also be present along with knee pain.
Whatever you call it, if joint discomfort prevents you from doing the things you normally do, you probably want relief. The best course of action for treating knee pain frequently depends on the underlying cause.
Common Causes of Knee pain
Some of the common causes of knee pain include but not limited to
Trauma such as automobile accident
Osteoarthritis: One of commonest cause of knee pain
Osteoarthritis (OA) is one of the most common forms of arthritis and it affects more than 25 million people worldwide. Osteoarthritis of the knee is a degenerative joint disease and you may experience knee pain, stiffness, and reduced strength.
Risk factors of knee osteoarthritis
There are multiple factors that increase the risk of knee osteoarthritis like
Any past injury to the knee joint can increase your risk of developing knee osteoarthritis in your later life.
Specific jobs that place undue stress on the knee joint are also possible risk factors.
Symptoms of the knee osteoarthritis
morning stiffness or stiffness after prolonged sitting hours,
pain during daily tasks,
pain when pressing on the knee.
You can also report cracking sounds
feeling of locking in your knee joint.
You can have difficulties in your daily tasks like walking, climbing stairs or getting in or out of the car.
Physical Therapy: It helps
Physical therapy can help you:
to reduce your knee osteoarthritis symptoms
also slow down the progression of your disease.
Regular exercise is one of the important treatment strategy in osteoarthritis management.
Consultant Physical Therapist at IMC
Home Exercises for your knee pain
Some of the exercises you can perform at your home include the following. Please warm up with 5 minute walk first. For pain relief you can apply ice or heat.
Lie down when you're ready to stretch your hamstring. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.
Hold onto a chair for balance. Bend your right leg. Step back with your left leg, and slowly straighten it behind you. Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs.
Seated hip March
Strengthen your hips and thigh muscles. It can help with daily activities like walking or standing up.
Perform pillow squeeze
Breathe in wide and full.
Zip and enguage the pelvic floor. Maintain pelvic neutral.
Breathe out and at the same time, squeeze the pillow as hard as you can!.
Now breathe normally. Hold for 5 to 10 seconds. Maintain pelvic neutral! Keep upper body relaxed!
Repeat 5 times.
Perform heel raises
Stand with your feet about 10 centimetres apart, with your hands lightly resting on a counter or chair in front of you.
Slowly raise your heels off the floor while keeping your knees straight. Hold for about 6 seconds, then slowly lower your heels to the floor.
Walking can be a great exercise. Start slow, stand tall, and keep at it. Walking has many benefits. You can ease joint pain, strengthen your leg muscles, improve your posture, and improve your flexibility. It's also good for your heart.
Some Other activities that are easy on the knees include biking, swimming, and water aerobics. Water exercise takes weight off painful joints.
Time for exercise
When it comes to how much exercise you should perform? The answer is 30 minutes a day is a good goal. However, it depends on your plan.
Schedule your Appointment now!!
If you are ready to say goodbye to your knee pain, approach your Consultant Therapist Prof. H. M. Asim now and contact IMC Rehab Services to find out more about how physical therapy can help you live pain-free if you're prepared to reduce (or even eliminate) your knee pain.