Knee pain can start from an injury to even the smallest part of your knee and can arise from overuse in childhood or adulthood.
One of the most common reasons for severe pain in this joint is inflammation due to advanced wear of the cartilage on the moving surfaces of the knee joint.
The inflammation from the worn particles of cartilage, if ignored, cause persistent swelling, stiffness, loss of range of movement and the deformity of osteoarthritis.
Knee pain can also come from outside the knee such as bursitis which is caused by inflammation of the bursa, a small fluid-filled sac, in front of the knee. It is usually intermittent and mild at first but can become persistent, severe and difficult to alleviate so prevention is key.
Here is my advice to help you keep your knees in good condition and to ease pain when it first occurs.
1 Get support: If you don’t want to suffer with knee pain it is really important to wear sports shoes that offer the correct support.
Some knee braces are specifically designed to provide support in the right place. The choice of the correct knee support should be discussed with your sports specialist as there are a variety of supports and braces for different conditions.
Tip: You should invest in a good pair of trainers or sport specific shoes and boots that fit properly. Consider changing these every six months.
If you are serious about your sport you should have the footwear professionally assessed to match your running style before you buy them.
2 Lose weight: It’s not surprising that carrying extra weight means you are putting undue stress on your joints, particularly your knees.
Experts calculate that one pound of body weight is equal to between three and seven pounds of extra weight on your knees. So even losing a few pounds can make a difference to easing knee pain and preventing it in the first place.
Many of the problems of impingement in the knee joint that lead to later issues come from pinching of a fold of fat in the knee joint. Shrink the fat and you might not get the pinch.
Tip: As well as a low-calorie diet, choose a gentle exercise such as swimming or cycling which doesn't place any strain on joints.
3 Ice it: If you do suffer with knee pain, particularly after working out, an ice pack on the affected area can really help to ease discomfort.
This is part of the old mnemonic RICE which stands for: rest, ice, compression and elevation. Ice is thought to help by reducing blood flow and thereby dampening down inflammation around the joint.
Tip: Keep several ice packs in the freezer so they are ready when you need them. For a more professional approach there are cold therapy systems that deliver continuous cold to the joint such as the CryoCuff by Aircast (£59.99/ physioroom.com).
4 Try manipulation: Many people notice a sudden knee pain without any particular injury. I have come up with something I call the “Hardy shuffle test” which I use as both a diagnostic tool and in some patients it cures the pain of impingement.
Tip: To perform the “Hardy shuffle test” at home, kick flick your knee to see if you can shift the pain.
If the pain is coming from under the kneecap sit on the edge of a chair. Relax your thigh muscle and flick your kneecap from side to side to flick out the small fold of fat that is being pinched.
5 Don’t ignore pain: Many people brush off knee pain when they first start to experience it and believe it will eventually go away.
Early diagnosis is key to preventing more severe and irreversible damage. If you have a sharp, intermittent, localised pain you should get checked out sooner rather than later in order to stop some conditions getting worse.
Tip: If you have a pain you can point to on your knee and it is tender to touch, make an appointment with your GP to check whether you have an unstable meniscus tear.
This is the most common cause of osteoarthritis if left untreated. Most GPs will take a history, examine your knee for tenderness and arrange an MRI scan.
6 Supplement your diet: Vitamins and nutrients such as vitamin C, calcium and vitamin D support healthy bones, and greens such as spinach, kale and cabbage contain vitamin K, another nutrient that supports bone health.
Tip: Stop smoking. The carbon monoxide from smoking displaces 20 per cent of the oxygen from your hemoglobin. Tissues need this oxygen when trying to heal an injury.
7 Keep moving: But also get a good night’s sleep. Cycling is a proven way to encourage cartilage to grow and heal. Sleep can also do wonders for joint discomfort. So get some early nights to ensure you get your full eight hours. You will feel better for it.
Tip: Look for ways to incorporate gentle activity into your daily routine such as cycling to work or to the shops. You can even get a cycling machine that sits under your desk.
8 Change the way you exercise: High-impact activities such as running and racket sports don’t do your knees any favours.
If your knees hurt it would be a good idea to take up a gentler exercise such as swimming or yoga, at least for a while to let the inflammation go down. Continuing with high-impact exercise could just make things worse.
Tip: Unless your doctor has told you otherwise, or you are sensitive to them, try a non-steroidal anti-inflammatory tablet the night before exercise.
Source: http://www.express.co.uk/life-style/health/505891/Eight-ways-to-keep-your-knees-healthy
One of the most common reasons for severe pain in this joint is inflammation due to advanced wear of the cartilage on the moving surfaces of the knee joint.
The inflammation from the worn particles of cartilage, if ignored, cause persistent swelling, stiffness, loss of range of movement and the deformity of osteoarthritis.
Knee pain can also come from outside the knee such as bursitis which is caused by inflammation of the bursa, a small fluid-filled sac, in front of the knee. It is usually intermittent and mild at first but can become persistent, severe and difficult to alleviate so prevention is key.
Here is my advice to help you keep your knees in good condition and to ease pain when it first occurs.
1 Get support: If you don’t want to suffer with knee pain it is really important to wear sports shoes that offer the correct support.
Some knee braces are specifically designed to provide support in the right place. The choice of the correct knee support should be discussed with your sports specialist as there are a variety of supports and braces for different conditions.
Tip: You should invest in a good pair of trainers or sport specific shoes and boots that fit properly. Consider changing these every six months.
If you are serious about your sport you should have the footwear professionally assessed to match your running style before you buy them.
2 Lose weight: It’s not surprising that carrying extra weight means you are putting undue stress on your joints, particularly your knees.
Experts calculate that one pound of body weight is equal to between three and seven pounds of extra weight on your knees. So even losing a few pounds can make a difference to easing knee pain and preventing it in the first place.
Many of the problems of impingement in the knee joint that lead to later issues come from pinching of a fold of fat in the knee joint. Shrink the fat and you might not get the pinch.
Tip: As well as a low-calorie diet, choose a gentle exercise such as swimming or cycling which doesn't place any strain on joints.
3 Ice it: If you do suffer with knee pain, particularly after working out, an ice pack on the affected area can really help to ease discomfort.
This is part of the old mnemonic RICE which stands for: rest, ice, compression and elevation. Ice is thought to help by reducing blood flow and thereby dampening down inflammation around the joint.
Tip: Keep several ice packs in the freezer so they are ready when you need them. For a more professional approach there are cold therapy systems that deliver continuous cold to the joint such as the CryoCuff by Aircast (£59.99/ physioroom.com).
4 Try manipulation: Many people notice a sudden knee pain without any particular injury. I have come up with something I call the “Hardy shuffle test” which I use as both a diagnostic tool and in some patients it cures the pain of impingement.
Tip: To perform the “Hardy shuffle test” at home, kick flick your knee to see if you can shift the pain.
If the pain is coming from under the kneecap sit on the edge of a chair. Relax your thigh muscle and flick your kneecap from side to side to flick out the small fold of fat that is being pinched.
5 Don’t ignore pain: Many people brush off knee pain when they first start to experience it and believe it will eventually go away.
Early diagnosis is key to preventing more severe and irreversible damage. If you have a sharp, intermittent, localised pain you should get checked out sooner rather than later in order to stop some conditions getting worse.
Tip: If you have a pain you can point to on your knee and it is tender to touch, make an appointment with your GP to check whether you have an unstable meniscus tear.
This is the most common cause of osteoarthritis if left untreated. Most GPs will take a history, examine your knee for tenderness and arrange an MRI scan.
6 Supplement your diet: Vitamins and nutrients such as vitamin C, calcium and vitamin D support healthy bones, and greens such as spinach, kale and cabbage contain vitamin K, another nutrient that supports bone health.
Tip: Stop smoking. The carbon monoxide from smoking displaces 20 per cent of the oxygen from your hemoglobin. Tissues need this oxygen when trying to heal an injury.
7 Keep moving: But also get a good night’s sleep. Cycling is a proven way to encourage cartilage to grow and heal. Sleep can also do wonders for joint discomfort. So get some early nights to ensure you get your full eight hours. You will feel better for it.
Tip: Look for ways to incorporate gentle activity into your daily routine such as cycling to work or to the shops. You can even get a cycling machine that sits under your desk.
8 Change the way you exercise: High-impact activities such as running and racket sports don’t do your knees any favours.
If your knees hurt it would be a good idea to take up a gentler exercise such as swimming or yoga, at least for a while to let the inflammation go down. Continuing with high-impact exercise could just make things worse.
Tip: Unless your doctor has told you otherwise, or you are sensitive to them, try a non-steroidal anti-inflammatory tablet the night before exercise.
Source: http://www.express.co.uk/life-style/health/505891/Eight-ways-to-keep-your-knees-healthy
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