Ease Knee Pain: Follow These Tips

by Douglas Roberts Rheumatologist and founder of PainSpot.com Knee pain is one of the most common musculoskeletal problems. According to the American Academy of Orthopaedic Surgeons, knee pain complaints result in over 12 million patient visits to a hospital. Knee pains can be caused in men, women and children alike and are normally diagnosed by orthopaedists by looking into a patient’s medical history, conducting a physical examination, and/or carrying out diagnostic tests such as CAT scan, bone scan, x-rays, arthroscopy, biopsy, etc.

The main functions of the knees involve providing support to the body, walking, standing, bending, straightening, running, and jumping, to name a few. To perform these functions smoothly, the knees rely on a number of body parts – bones, cartilages, muscles, ligaments and tendons – to stay both flexible and stable.

Knee problems can occur due to a number of reasons such as injury, strains, and osteoarthritis, to name a few. Inflammatory problems in the knees can even lead to rheumatic diseases – rheumatoid arthritis and lupus – where the knees can get damaged permanently.

Other knee diseases include

• Osteochondritis Dissecans causes the bone and cartilage to loosen up and pain.
• Plica Syndrome causes the knee tissues to swell.
• Plantar Fasciitis, referred to as the jogger’s heel, affects the tendon on the bone.

People suffering from knee problems can prevent the pain from getting escalated by adopting the following measures.

1. Maintain a healthy weight. Being overweight puts a lot of strain on the knees and can increase the risk of knee injuries and disorders. According to a research, men are five times more prone than women – who are four times likely – to develop oeteoarthritis. Research also suggests that a 10% decrease in body weight can result in 28% higher knee function.

2. Tone the core muscles. Strengthening the core muscles can greatly help the back stay in a straight position and enable the knees to function in the best possible way without experiencing any joint compression. People can work out their core muscles with pilates, yoga, kickboxing and other fitness routines suggested by the doctor.

3. Stretch the support muscles around the knees. Stretching out inner thigh support muscles – gluteus maximus, hamstrings, and hip adductors – can help prevent imbalances. When these muscles tighten up, they put compressive force on the knees thereby making them prone to wear and tear.

4. Keep the feet healthy. Women who frequently wear high-heeled stilettos increase the risk of putting compressive force on their knees by 23%. Heels can tighten calf muscles which is another cause for knee pains.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), there are three types of exercises that people suffering from arthritis should indulge in. These are:

1. Range-of-motion exercises. These exercises increase flexibility and mitigate knee stiffness.

2. Strengthening exercises. These exercises help preserve muscle strength.

3. Aerobic or endurance exercises. These exercises help improve heart function and overall blood circulation.

If you wish to diagnose your knee pain yourself, consider taking an online quiz on PainSpot, which provides an easy-to-use diagnostic tool that helps educate people on the kind of pain they are experiencing. 

About Author:
Douglas Roberts MD is the rheumatologist and founder of PainSpot.com. PainSpot is dedicated to providing you with information about your pain and help you with an easy-to-use website to find relief from your pain.

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Created on Dec 31st 1969 18:00. Viewed 0 times.

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