Knee pain is one type of condition that millions of people, men and women, have in common. In the United States nearly 20% of the population suffer from some sort of knee pain or discomfort. Knee pain is something that doesn’t require a person to get by being an athlete. Anyone can get it and the older a person gets; the more likely they are to sustain some sort of pain in the area.
One of the main causes for knee pain is the wear and tear your body puts on it on a daily basis. Walking, running, jumping, etc. contribute to the soreness. Hip injuries are a leading cause to knee discomfort as well since your body is trying to overcompensate on one side to relieve the pain of the other.
Weight concerns in the U.S. go up each year and with that, the risk of having knee pain goes with it. As your body has to support a heavier frame than it is designed to. Think of overload a truck with bricks. If the truck is carrying more than it was built to do, the axles may break need to be replaced.
When considering the type of pain you have think of this: Is it a chronic (continuous) or acute (new) type of pain? Where exactly is the pain coming from? Depending on the location of the pain could determine if the area is injured, damaged, or inflamed (tendinitis). Correct diagnosis of the knee pain determines how to treat it. More than likely though, with any pain in the knee, you will be required to conduct physical therapy of some sort on it in order to relieve pressure, stress, and/or increase range of motion.
In order to treat knee pain it is essential to be careful as you can create a bigger problem if done incorrectly. Check with your physician, physical therapist, or chiropractor for an exercise plan that can help reduce or even eliminate the pain and discomfort.
One of the easiest ways to reduce the risk of having knee pain is to keep a steady diet and make sure your weight is where it should be based on your height and physical fitness level. Keep in mind that certain foods can help reduce the pain as well. When shopping think of these six foods to have in your kitchen:
- berries
- ginger
- avocado
- flaxseeds
- omega-3-rich fish
- soy
Heat, ice, massage, stretches with bands, acupuncture, and glucosamine are at home remedies that can help reduce the pain and increase mobility rather quickly.
Stair Step-Ups, Up and Downs, Leg Flexes, Knee Rolls, Hip Extensions, and Leg Lifts can be beneficial to you and be done quickly in the comfort of your own home or gym (www.realage.com).
- Stair Step-Ups: Hold on to a bannister or wall and step on the step with the left foot while lifting your right foot from the ground and holding for a second and then stepping back down. Repeat six times and switch legs.
- Up and Downs: This is a basic chair squat. Back straight, head looking forward and knees bending to only a 90-degree angle. Do this in one minute intervals.
- Leg Flexes: Sitting on the ground with legs and back straight, bring in one leg at a time to your stomach and chest area. Extend the leg back out and repeat 10 times. Switch legs and repeat.
- Knee Rolls: Lying on your back with knees bent and arms securely on the floor to hold your body in position, slowly roll your bent knees from left to right. Hold each side for five seconds. Repeat 10 times on each side.
- Hip Extensions: Lying on your stomach with your body straight, lift your left leg about 3-4 inches from the ground. Hold for a few seconds and set down. Do this five times and switch legs.
- Leg Lifts: Lying on your side with head and neck supported by your hand/arm and body completely straight, lift your leg as far as it will go without compromising form. Do this 10 times and switch sides.
Some options that require a licensed physician to perform would be joint injections, physical therapy, and surgery. Depending on the severity would determine which option would be best.
See Also:
Chiropractic Treatment for Pain
5 Core Strengthening Exercises for Back Pain
Common Extremity Joint Conditions
