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How to Control Knee Pain – Exercises, Medication, and Myofascial Release

how to control knee pain

In this article, we’ll go over the three primary ways of controlling knee pain: Exercises, Medication, and Stretching and Myofascial Release. Depending on your particular situation, one or more of these may be effective. Whichever way you choose, you’ll soon feel relief. Hopefully, these exercises will help you control knee pain, and prevent it from limiting your daily life. Continue reading for more information!

Exercises

There are many types of exercises for knee pain, and a few of these are specifically designed to help with pain in the knee. Some exercises focus on a few specific muscles, such as the quadriceps, hamstrings, and quadriceps femoris. Others target the entire knee joint. Whatever your condition, these exercises can help you control your knee pain. You should be aware of the correct form, however, as rushing through an exercise can be counterproductive. Make sure to perform exercises slowly and build up to 10 repetitions on each leg.

One exercise is called the gluteus medius swing. To do this exercise, you should lie on your side with your leg on the floor opposite the leg that is painful. Lift up the top leg, keeping the knee in line with your lower leg, and then lower it back down. Repeat this exercise two or three times on each leg for one to three sets of ten repetitions. To avoid aggravating your knee pain, do not go higher than your hip.

Medication

When the pain in your knee is due to arthritis, you can use NSAIDs (nonsteroidal anti-inflammatory drugs) to treat the discomfort. You can use ice packs to reduce pain and inflammation, such as a frozen bag of peas. Make sure to wrap the ice pack in a thin towel to protect your skin. Although ice therapy is safe, it should only be used for 20 minutes at a time, as prolonged exposure can damage your skin and nerves. If you are able to tolerate heat, you can try self-massaging to help relieve the pain. Make sure you do this while you’re seated.

Injectable hyaluronic acid (HA) is another treatment option for knee pain. This form of medication is an injection of hyaluronic acid into your knee. The treatment is effective in relieving pain and increasing knee mobility. The procedure requires three to five weekly injections. The injection may be more effective if you have early stage arthritis, or if oral medication has failed to relieve the pain. A simple strain can also be treated with viscosupplementation. However, you should see a doctor if your pain persists or is excessive.

Stretching

Several stretches are available to help manage your knee pain. These exercises require only a small amount of effort, but they are essential for keeping your knee in good shape. These stretches can be done for two to three times per day, depending on your level of discomfort. It is important to follow proper technique and form when performing knee stretches, and never push yourself too far. When in doubt, stop and listen to your body.

Hamstring stretches should stretch the muscles in the back of the thigh. They should reach the base of your glutes, and flex the foot, which may stretch your calves. These stretches can be done on a mat or floor, and you can use either hand to support your knee. To avoid discomfort, hold the stretch for at least 30 seconds, and then repeat with the other leg. If you notice any discomfort, reduce the amount of forward extension and repeat with the other leg.

Myofascial release

Myofascial release is a technique that works to relax and free up the muscles and fascia to ease pain. Since it’s difficult to pinpoint specific trigger points, this technique is usually performed on a large area of muscle or tissue. Most practitioners perform this type of therapy as part of a massage therapy session, though some chiropractors or traditional medical practitioners may also perform it. Regardless of the method used, myofascial release is a safe and effective way to reduce pain.

One study assessed the safety and effectiveness of a self-induced myofascial release protocol for patients with haemophilic arthropathy. It showed improvement in joint status, range of motion, and hamstring flexibility in patients. Although further randomized clinical studies are needed to verify the benefits of this technique, it has shown promise. It is a safe, effective, and convenient way to ease knee pain in patients who’ve experienced the condition.

Avoiding high-impact exercises

While it may seem tempting to stay at home to rest your knees, over-reaching can actually weaken leg muscles and make the problem worse. High-impact exercises, such as running, place tremendous stress on the knee joints and can aggravate knee pain. Walking is a great way to exercise without the stress and strain on the knee. Walking also improves flexibility, making it easier to move your knee joint.

Researchers have discovered that excessive joint compression and shear forces are linked to the development of knee OA. This has led them to examine the role of joint forces in pain generation. Initially, exercise was thought to be detrimental to osteoarthritic joints, but the truth is that it promotes cartilage homeostasis and reduces inflammation. By taking a step back and warming up before high-impact exercise, you can keep your knees from deteriorating.