We all experience knee pain at some point. Whether we are out running, at the gym, or working in the garden, minor knee pain is very common.
Many people put up with it thinking it will go away on its own. This may be true for some people but most need active management.
Here at Active Bodies Physiotherapy, we often find ourselves repeating the same advice. So here are some of the most common tips we give our clients to best manage their knee pain:
- Avoid aggravating activities
Knee pain can often be worsened by the things we do. In the short-term, avoid:
- kneeling,
- squatting
- twisting and pivoting
- running and jumping
- sitting with your knees bent up or deeply crossed.
2. Ice
When you’ve got knee pain there is usually inflammation present. An easy solution is to grab an ice pack and apply it to the painful parts of your knee. Apply it for 10-15 minutes twice per day. The cooler temperature on your skin also provides a light pain relief.
3. Foam roller
Tightness in the muscles around the knee can lead to an imbalance around the patella (knee cap). In the early stages, muscles respond well to a self-massage with a foam roller. Try these 3 simple rolling techniques. Make sure you ease into it gently; it should feel like a “good” pain.
If you’ve been trying for a few weeks and not making much progress in softening the muscles, you might need some deep tissue massage or dry needling treatment with your Physio. A few sessions is often all that is needed to get you back on track. Contact us for help.
4. Strengthen your legs
Building strength in the muscles around your knee, hip and core will protect your joints. The trick is to build up your strength gradually and with a focus on a smooth quality of movement. Build up slowly to avoid overloading your knee.
5. Hydrotherapy
The buoyancy of water helps to offload your knee joints and decrease pain. Moving around and stretching gets the blood flowing and oxygen into the tissues that will help the healing process. You can try swimming (avoid breaststroke), or just walking laps or standing in the water can be a great benefit, just like the footy players do after a game.
If you’ve tried all of the above and you’re still in pain, it’s definitely time to get properly assessed by a Physio! Please contact us to see how we can help you.
Disclaimer: this is meant as general advice only for minor and transient knee pains. If in doubt, consult with your physio or GP.
