Top Ways To Reduce Knee Pain

knee pain

Knee pain is a daily problem that can come from any bone structures in the knee consisting of the knee joint ( tibia, fibula and femur), the kneecap, or tendons, ligaments and cartilage. 

Pain in the knee can be limited to a specific area or be spread throughout the whole knee. It can be irritated through physical activities, as well as health problems such as obesity. These factors may affect the muscles that surround them and their movements.

People of all ages can experience knee pain. Depending on the cause, home remedies may be helpful unless it becomes severe.

Causes Of Knee Pain

There are many causes of knee pain, from acute injuries to complications of medical conditions. It can be determined by doing physical examinations of your knee.

Below is a list of some of the most common causes of knee pain.

  • Arthritis

Arthritis is most often associated with aging. It is known that the joint supporting our weight every day over the lifetime would experience some over-use that can cause knee pain.

The most common type of Arthritis is Osteoarthritis which happens when the cartilage that softens the ends of your bones starts to disintegrate. The bones brush against each other and cause stiffness or pain.

  • Tendinitis 

Tendinitis happens when the connective tissue in your muscles and bones is inflamed. Commonly experienced by runners, cyclists, and skiers. 

The patellar tendon that attaches the quadriceps muscles to the kneecap can be painfully inflamed due to overuse.

  • Soft tissue injuries

Soft tissue injuries include a sprain (tear of the knee tendons) and a strain  (tear of the knee ligaments). These injuries can also affect the muscles. 

This type of injury is commonly caused by doing sports or extreme physical activities. Also, people that are overweight or obese can experience these injuries by having additional pressure on the knee supporting the body weight. 

Reducing Knee Pain Tips

  • Use the RICE methodology for strains and sprains:
  • Rest – Rest the injured knee for 24-48 hours and refrain from doing weight-bearing activities.
  • Ice – Using a bag of ice, apply a cold compress to the knee for 10-20 minutes every 4 hours to reduce pain and swelling.
  • Compression – Wrap the injured knee with a bandage but not too tightly to allow blood circulation.
  • Elevation – While resting, elevate the knee injury using a pillow above the level of the heart.
  • If the knee pain is mild to moderate, home remedies may work. But if the pain you are experiencing is severe or getting worse, better to seek medical attention for a full assessment.

Maintaining Healthy Knees 

Exercising is the most common way to maintain healthy knees. Daily exercise increases muscle strength and maintains mobility. People with existing injuries should incorporate mild exercises such as gentle stretching and strengthening exercises. 

Weight management is also a big factor in having healthy knees. An Orange County Nutrition Coach can suggest that you manage your weight through the right fitness program.

If you are overweight and you experience knee pain, it is better to contact a nutrition coach that may help you set a target weight and ways to achieve it.