What is Knee Pain?
Knee pain can range from a mild ache that started slowly and got worse with activity to a severe pain that appears after climbing stairs or standing up after being seated for a long time. A clicking noise and limb weakness might also be present along with knee pain.
Whatever you call it, if joint discomfort prevents you from doing the things you normally do, you probably want relief. The best course of action for treating knee pain frequently depends on the underlying cause.
Common Causes of Knee pain
Some of the common causes of knee pain include but not limited to
- Sprains
- Strains
- Injuries
- Trauma such as automobile accident
- Osteoarthritis
- Rheumatoid arthritis
Osteoarthritis: One of commonest cause of knee pain
Osteoarthritis (OA) is one of the most common form of arthritis and it affects more than 25 million people worldwide. Osteoarthritis of the knee is a degenerative joint disease and you may experience knee pain, stiffness, and reduced strength.
Risk factors of knee osteoarthritis
There are multiple factors that increase the risk of knee osteoarthritis like
- advancing age
- any past injury to the knee joint can increase your risk of developing knee osteoarthritis in your later life.
- genetics
- becoming overweight
- specific jobs that place undue stress on the knee joint are also the possible risk factors.
Symptoms of the knee osteoarthritis
- morning stiffness or stiffness after prolonged sitting hours,
- pain during daily tasks,
- pain when pressing on the knee.
- You can also report cracking sounds
- feeling of locking in your knee joint.
- You can have difficulties in your daily tasks like walking, climbing stairs or getting in or out of the car.
Physical Therapy: It helps
- to reduce your knee osteoarthritis symptoms
- also slow down the progression of your disease.
- Regular exercise is one of the important treatment strategy in osteoarthritis management.
Consultant Physical Therapist at IMC
Your consultant Physical Therapist will help you get rid of your knee pain. Various tasks were focused by your consultancy services which includes
- Complete Physical assessment
- Create a customized, comprehensive program of exercise and manual therapy to help knee osteoarthritis patients move safely and improve function, strength, and range of motion in the knee joint.
- evaluate your needs and can provide you with personalised exercise plan
- recommendations on lifestyle changes like maintaining a healthy weight, regular movement of the knee to reduce stiffness, wearing supportive shoes, and protecting the knee when sitting.
- Expert opinion on the use of supportive devices
Home Exercises for your knee pain
Some of the exercises you can perform at your home include the following. Please warm up with 5 minute walk first. For pain relief you can apply ice or heat.
- Hamstring stretch: Lie down when you’re ready to stretch your hamstring. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.
- Calf Stretch: Hold onto a chair for balance. Bend your right leg. Step back with your left leg, and slowly straighten it behind you. Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs.
- Seated hip March: Strengthen your hips and thigh muscles. It can help with daily activities like walking or standing up.
- perform pillow squeeze:
- Perform heel raises
- Walking: walking can be a great exercise. Start slow, stand tall, and keep at it. Walking has many benefits. You can ease joint pain, strengthen your leg muscles, improve your posture, and improve your flexibility. It’s also good for your heart.
- Some Other activities that are easy on the knees include biking, swimming, and water aerobics. Water exercise takes weight off painful joints.
Time for exercise:
When it comes to how much exercise you should perform? The answer is 30 minutes a day is a good goal. However it depends on your plan.
Book your Appointment now
If you are ready to say goodbye to your knee pain, approach your Consultant Therapist “Prof. Muhammad Hafiz Asim” now and contact IMC Rehab Services to find out more about how physical therapy can help you live pain-free if you’re prepared to reduce (or even eliminate) your knee pain.
