Knee pain can sometimes make you feel weaker or even older than your actual age. You might think that you've missed out on the activities you enjoy the most. But don't worry! Here's a list of techniques you can try to ease your discomfort and get back to doing what you love.
1. Maintain a Healthy Weight.
You might not notice it at first, but carrying excess weight can really put a strain on your knees. Studies have shown that even a modest weight loss can significantly reduce knee pain, especially in individuals with osteoarthritis, as excess weight increases load on the knee joints [5]. It's important to have your muscles support your weight effectively. A wholesome diet combined with regular exercise can really help get you in shape.
2. Find a Low-Impact Exercise You Enjoy.
If you're experiencing significant pain, it's best to consult a doctor before starting any exercise routine. Initially, you should avoid high-impact activities that could aggravate your knee. Instead, consider options like swimming or taking long walks regularly. Research indicates that low-impact exercises can help improve knee function and reduce pain in individuals suffering from conditions like patellofemoral pain syndrome [1].
3. Give Physical Therapy a Try.
Regular physical therapy can work wonders. A physical therapist can create a customized program tailored to your specific body type and needs, helping to relieve stress on your joints. Evidence suggests that physical therapy is effective in improving pain and function in patients with knee osteoarthritis [2].
4. Get Enough Rest and Relaxation.
Make sure you give your muscles the rest they need. Breathing exercises and meditation can be beneficial for reducing both internal and external stress, which can exacerbate pain. Incorporating relaxation techniques into your routine may also enhance your overall pain management strategy.
5. Make Sure You're Getting Enough Sleep.
Proper sleep is crucial for preventing health issues. Joint pain can disrupt your sleep, which in turn can exacerbate the pain. It's a good idea to consult a doctor about managing pain and ensuring your sleep cycle remains uninterrupted. Studies indicate that poor sleep quality is associated with increased pain in patients with chronic conditions, including knee pain [4].
6. Use Ice and/or Heat.
Applying ice can help relieve pain in the affected area, while heat can alleviate muscle stiffness. However, make sure to consult a doctor before trying these methods. Both modalities have been shown to provide symptomatic relief for knee pain, particularly in cases of acute inflammation [3].
7. Talk to Your Doctor about Surgery.
If your pain is severe and significantly impacts your daily life, don't hesitate to consult a doctor. Depending on your circumstances, you might need to consider options like arthroscopic procedures or total knee replacement. In certain cases, interventional pain management may be necessary to alleviate chronic knee pain when conservative treatments fail [5].
If you're looking for personalized advice, consider talking to a doctor online. With our online doctor consultation, you can easily chat with an AI doctor who can help address your knee pain concerns. It's never been easier to connect—just talk to a doctor online and get the support you need!
References:
- Shraddha S Kochar, Tejaswini Fating, Shubhangi Patil. Efficacy of Isometric Exercises and Somatosensory Training for Pain, Proprioception, and Balance in Runners with Patellofemoral Pain Syndrome.. PubMed. 2024.
- Jamal Hasoon, Ahish Chitneni, Ivan Urits, Omar Viswanath, Alan D Kaye. Peripheral Stimulation of the Saphenous and Superior Lateral Genicular Nerves for Chronic Knee Pain.. PubMed. 2021.
- Leonid Tafler, Samira Ovshaev, Siam Ayon, Amanda Luu. A Novel Knee Traction Technique to Treat Chronic Knee Pain.. PubMed. 2023.
- Julie M Fritz, Richard L Skolasky. In-person physiotherapy versus video conferencing for chronic knee pain.. PubMed. 2024.
- Caroline Choffat, Paul Chu Sin Chung, Matthieu Cachemaille. [Interventional pain management for knee pain.]. PubMed. 2020.