Knee pain can stop you from doing the things you love. Whether you enjoy going on walks and runs or play a sport daily, a sore knee can really restrain you from being an active go-getter.
People of all ages can experience knee pain, and it's a lot more common than you think. Symptoms include swelling, stiffness, joint pain, tissue pain or popping, and crunching of the knee. But first, we must understand the different causes of knee pain before we treat it.
If you're somebody currently suffering from knee pain, you might want to keep reading to find out how to get relief!
There are countless reasons why you might be experiencing knee pain. But the most common causes include aging, sprained or strained ligaments from excessive stress, cartilage tears, patellar tendonitis, and arthritis. Here are things you should know about knee pain before learning how to reduce it.
Knee pain can become more frequent as you get older, and it’s usually the result of osteoarthritis. The connective tissue inside and around your knees becomes thinner and weaker as you age, which means you’re more prone to muscle tears.
Patellar tendonitis or "jumper's knee" is another common cause of knee pain, and it occurs with inflammation. Jumper's knee is caused by excessive stress on the knee, such as repeated jumping and knee overuse.
When your patellar tendon becomes inflamed, it can weaken your tendon and other surrounding muscles, which means that you're more vulnerable to tissue damage.
A cartilage tear or a torn meniscus is another incredibly common knee injury. The meniscus tendon is located in the knee joint. Kneeling, heavy lifting, or squatting can cause a torn meniscus.
Sprains, strains, and cartilage tears can occur from sports injuries, excessive weight lifting, or if you bang your knee in an accident. Symptoms include a locked knee, pain when twisting or rotating your knee, and a popping sensation.
Now that we’ve explored some of the common causes of knee pain, let’s look at some ways that we can minimize knee pain to make activity less painful.
If you’re suffering from osteoarthritis, one of the best things you can invest in is a knee brace. The purpose of a knee brace is to minimize knee pain by shifting your weight away from the knee.
A brace can help you stabilize your knee so you can move around more comfortably and control your balance when walking. We encourage you to consult your doctor or physical therapist first to ensure that a knee brace is a right fit for you.
An orthotic prescription can help lift the arches in your feet if you have a flat foot. These are supports that are specially made to fit your feet. Why? To help correct the balancing of your feet and legs.
It works by lifting the arches in your foot, restoring your balance to the rest of your body, taking the strain off your knees. This means your knees won't twist inwards anymore!
Certain leg stretches have proven to reduce knee pain, as it helps enhance your flexibility and strengthen the leg muscles. The more flexible you are, the less stiffness will occur around your knee joints.
Depending on the severity of your knee pain, seeking out a physical therapist might be the best option for you. They can help determine the root cause of your knee pain for long-term relief through various techniques.
Keep on reading to learn which stretches we recommend to help you relieve knee pain.
This exercise helps to promote flexibility in the heels and calves. Also, a great exercise to perform for anybody suffering from chronic knee pain.
This stretch is perfect for promoting flexibility in the calf muscles, and it’s excellent for people who struggle to stretch standing up.
Stretching the glutes can help you create a stronger mind-muscle connection with your glute muscles, which can help to stabilize your pelvis when walking. This ultimately impacts the way your knees function and their flexibility.
Ensuring you understand the root cause of your knee pain is essential when on the road to recovery. Whether it has to do with age, a torn ligament, a flat foot, or jumper's knee, there are always methods and techniques you can use to minimize your pain to continue being active.
Always seek help from your medical professional or physical therapist if you have any questions.
If you’d like personal 1:1 care or want to learn more, please contact us at (410) 946-1672, or click here. We’ll get you in touch with one of our dedicated professionals. At True Sports Physical Therapy, your health is always front of mind! It’s our mission to help you get off the sidelines and back on your feet in the fastest and safest way possible.