Knee pain can often be difficult to determine if the problem will solve itself. Luckily, there are few important warning signs that we can keep an eye out to check if there is a need for medical attention.
What Causes Knee Pain?
Common knee problems are often caused by minor sprains of the muscles or tendons of the knee. Sometimes, it gets overstretched during an activity causing it to swell rapidly and become stiff. Strains and sprains develop over a period of time and often includes sharp pain, bruising and soreness.
Pain on the knees is common as people age. Joint pains and swelling occur while walking, running, standing, bending and other daily activities. Occasionally, it makes it difficult to sleep at night. Isn't it uncomfortable?
What Are the Common Signs of Knee Pain?
Knee pain often occurs in no time. Pain sometimes could be immediate after an injury or after the onset of the symptoms appear. Symptoms often include:
stiffness of the legs
inability to bend the knees fully
crunching or popping noises
numbness or tingling
How to Get Rid of Knee Pain?
“Each person is unique, so we have to formulate an individualized treatment plan,” as per sports medicine specialist Carly Day, MD.
An inactive lifestyle often contributes to mild swelling and stiffness of the legs. This is why we need a comprehensive approach to get rid of knee pain aside from taking and just relying on pain-reliever drugs.
Maintain or Lose Weight
Carrying extra pound can contribute to excess pressure on your knees. It is essential to maintain and achieve a healthy lifestyle in order to obtain your ideal body weight. To achieve this, include a healthy diet and exercise on your daily routine. Regular exercise helps improve blood circulation and help joints to feel better.
Keep Your Knees Moving
Rest is often a recommended therapy for knee problems but if you are experiencing knee pain for a long time, you may want to consider your knees to do some stretching. Too much resting weakens the knees and your muscles to deteriorate. Do some little walk and stretching exercises daily to help your knees support itself from the pain.
Check for your doctor's approval before you proceed with this activity as this may worsen your problem with regards to the level or case of your knee injury.
Reach for A Cold/Heat Pack
Ice packs, hot packs or heating packs can also provide immediate relief for knee pain or swelling but they have specific uses for specific issues.
Avoid using heat packs for swelling as it will encourage more swelling, instead, use cold packs. Apply cold packs wrapped in a towel and gently apply on the areas that are sore. Leave it for around 20-30 minutes at a time, every one to three hours for optimal results. The cold helps tone down the swelling and pain at the same time and once it's down, you'll be able to move freely again.
If you're knees aren't swelling, hot packs are ideal for it. Wrap your heat packs in a cloth or damp towel and let it sit on the affected area not more than 30 minutes every few hours. This will surely help improve the pain.
If you also want a better approach than hot packs, you may also consider a hot bath for better heat distribution. You can just soak your knees or leg unto it and you'll feel better after.
Give Your Knee Some Rest
Avoid over-stressing your knee and give it time to relax and recover from the exhausting daily activities. Try looking for a comfortable place where you can elevate your knees. Doing this helps improve the blood flow and can help you feel relaxed and the same time, heals the pain away. Try stacking some pillows for better and comfortable elevation of your knees.
Find A Good Sleeping Position
There's nothing more like having a good, comfortable sleep position in bed. Finding your best sleeping position can make a big difference by giving you relief and pain-free from knee and back problems.
For more comfy sleep sessions, it is important to provide an extra support for your knee. You can use a regular pillow stacked together or a pillow that is specifically made for your knees which are knee pillows.
Using a knee pillow provides comfortable support and helps take away the pressure and pain from your knees. It can be placed between the knees when you sleep for immediate comfort and pleasant good night sleep.
It's important that you know and investigates what are the root causes of your knee pain for you to properly apply the best remedy for it. Knee pain can easily be treated at home with a great prevention approach. By doing so, it can temporarily relieve and keep the symptoms at bay.
On the other hand, some may experience mild to severe symptoms so be cautious and seek medical help if needed. Doctors can prescribe you the right medication you need to treat inflammation and recommend alternative therapies for the pain.
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