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4 Ways to Relieve Knee Pain

June 15, 2017 / Health & Wellness, Training
4 Ways to Relieve Knee Pain

No matter what your age, you have likely experienced some kind of knee pain.

Whether you are a weekend warrior who experiences occasional soreness or you live with chronic pain like arthritis, there are solutions to fit your needs.

General knee pain and soreness can be caused by overuse or extended activity — especially if your knees are supporting extra weight.

Every pound of excess weight you have puts four pounds of extra pressure on your knees. Losing 10 pounds of excess weight can take off 40 pounds of pressure!

Minor knee pain is usually treated with over-the-counter anti-inflammatory medicine and by resting the knee and applying heat or ice.

Arthritis, when cartilage in your knee joint wears down and is lost, is the most common cause of knee pain. Arthritis in the knee can be treated just as common knee pain.

Sudden trauma to the knee can also cause severe pain. If you experience severe pain, seek emergency care immediately.

Another common cause of knee pain is a meniscus injury. These injuries very often happen while playing sports but can just as easily happen while you are doing home improvements or yard work.

The meniscus is a C-shaped disc of cartilage that cushions your knee. This layer weakens and thins out over time, so age can be a factor.

If you experience a torn meniscus, you must see an orthopedic specialist to determine treatment. Meniscus tears can be treated both non-surgically and surgically.

Relieve the Pain

Depending on the severity of your knee pain, treatment plans may include medication, physical therapy, or surgery. For mild aches, strains, or sprains, try the R.I.C.E. method at home.

  • Rest and reduce your activity
  • Ice joints that feels swollen, tender, or achy. Use ice for no more than 20 minutes at a time, four to eight hours a day
  • Compress the injured area with a bandage or brace to keep swelling down and provide support
  • Elevate injured areas above the heart, if possible, to reduce swelling

To maintain good joint health you should stay active. Consider a routine of aerobic and light strengthening exercises three or four days a week to help prevent injury and alleviate minor knee pain.

4 Tips to Keep Your Knees Active:

  1. Properly warm up and stretch before and after activity
  2. Maintain a healthy weight
  3. Participate in regular activity at least three times per week
  4. Avoid smoking

Thank you for reading this article. Hope you found this information of value. Please subscribe below for more similar content.


About the author:
Wilfred Paul is an Exercise Physiologist, PT & Weight Loss Consultant with a passion for helping people actualize their health & fitness goals. He is also a content writer for Forbes, Medical Daily & The Independent UK. 
Posted by
Wilfred Paul
Wilfred Paul is an exercise physiologist, pt & weight loss consultant with a passion for helping people actualize their health & fitness goals. he is also a content writer for forbes, medical daily & the independent uk.

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