26 May 2023
Knee pain is a condition that can affect people of all ages by affecting their quality of life. The knee joint is a structure that consists of bones, tendons, ligaments, and cartilage. Any disruption or damage to your knee joint can cause you pain and discomfort, affecting your quality of life.
Therefore, taking care of your knee joint is essential. In this blog, we will explore some common knee pain causes and how you can get relief from it naturally.
1.Ligament Injuries
Ligament injuries can cause severe knee pain and be debilitating. Ligaments stabilise joints by connecting bones. Torn ligaments can cause knee instability, swelling, and difficulty walking. High-intensity sports require sudden and forceful movements, making you more susceptible to ligament injuries. You may also require surgery in the case of a severe tear. For knee strength and flexibility, physical therapy is recommended.
2. Meniscus Tears
Meniscus tears are common in young adults and can cause sharp knee pain, swelling, locking and difficulty bending the knee. Menisci are C-shaped cartilage shock absorbers in the knee. Knee bending or twisting can tear the meniscus. Meniscus tear treatment depends on severity. The injury may heal with rest and physical therapy. In severe cases, you may also need to undergo surgery to repair or remove the meniscus.
3. Osteoarthritis
Osteoarthritis is knee cartilage degeneration and is one of the major knee pain reasons. Cartilage is a firm, rubbery tissue that cushions bones and allows smooth movement. The knee cartilage can wear away, causing the bones to rub together, causing pain, stiffness, and limited mobility. If you feel you have osteoarthritis, you need to seek medication, physical therapy, and lifestyle changes like weight loss and exercise.
4. Bursitis
Bursitis is painful when the bursae, small fluid-filled sacs that cushion joints, become inflamed. Bursitis can cause severe pain, swelling, and tenderness in the knee joint. This condition is common in young adults who do repetitive motions or prolonged kneeling, like gardening or carpentry. It can be treated with rest, ice, compression, elevation, and over-the-counter painkillers. Patient may require surgery if symptoms doesn't subside
5. Patellofemoral Pain Syndrome
Overuse or kneecap misalignment can cause patellofemoral pain syndrome, which causes knee pain in the front. Patellofemoral pain syndrome can be treated with physical therapy to strengthen knee muscles, over-the-counter pain medication, and knee icing. A knee brace may be recommended to support and align the joint. If in severe pain, you should always visit and consult a doctor.
Some of the most common knee pain relief exercises work naturally to treat knee pain and swelling.
1. Straight Leg Raises
For knee stability and mobility, doing straight leg raises can help you strengthen the quadriceps. You can improve your thigh muscles by lying on your back and raising one leg at a time. Adding ankle weights to this exercise increases resistance.
2. Standing Calf Raises
Calf raises strengthen the gastrocnemius and soleus muscles in the lower leg, which support your knee joint during walking and running. Standing on your toes and lifting your heels strengthens these muscles. Holding weights increases resistance in this exercise.
3. Side Leg Raises
This exercise strengthens your hip abductor muscles, which stabilize the pelvis and knee joints. You can reinforce your outer hip muscles by lying on your side and lifting your top leg. This exercise can be made harder and even more effective for knee pain by adding ankle weights.
4. Prone Leg Raises
Prone leg raises strengthen the gluteus maximus and hamstrings, which support the knee joint. You can maintain this muscle by lying on your stomach and lifting one leg at a time. Adding ankle weights to this exercise increases resistance.
5. Wall Squats
Doing wall squats can strengthen the quadriceps, hamstrings, and gluteus maximus for knee stability and mobility. By squatting with your back against a wall, you can strengthen your muscles and get rid of the pain. Holding weights makes this exercise more difficult.
6. Hamstring Curls
Hamstring curls strengthen the back of your thigh, which supports your knee during weight-bearing activities. These muscles are strengthened by standing and bending one knee at a time. Ankle weights or a resistance band can add resistance to this exercise, helping you reduce your knee pain.
7. Step Ups
Doing step-ups helps you strengthen the quadriceps, hamstrings, and gluteus maximus, which stabilise and make your knee move. You can strengthen these muscles by stepping up and down on a platform. Add weights or raise the platform gradually to make this exercise harder and more effective in reducing pain.
Feeling knee pain or injured? Relax, it's a common issue that can be treated if taken care of before it's too late. It's crucial to find the right knee pain cause and get it treated. Identifying the root cause of knee pain is essential for choosing the right treatment plan.
To Know More About - Total Knee Replacement Surgery
There are various methods and knee pain treatments to get relief, but it is recommended to do daily knee pain relief exercises to recover naturally from the pain. Following these exercises will help you get knee pain relief. You can make these exercises a part of your routine and experience the change.
However, seeking medical advice is also essential before you take any steps. For any level of pain and discomfort, you can visit Neemtree Healthcare and opt for the best consultations and advice. Neemtree Healthcare is one of the leading hospitals that can offer effective knee pain treatment plans to understand your problem and medical concerns. From consulting a doctor to deciding on your surgeries, considering Neemtree would be the right decision for you. By understanding the cause of your knee pain cause, the doctors here suggest the best possible knee pain relief exercises, and if there is a severe injury, they take the required measures, ensuring an improved quality of life overall.
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