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The 8 Key Ways To Relieve Knee Pain That Really Work | HuffPost
What is osteoarthritis of the knee? How will it affect me? Sometimes your knee might look swollen. This can be caused by two things: Hard swelling: when the bone at the edge of the joint grows outwards, forming bony spurs, called osteophytes os-tee-o-fites. Soft swelling: when your joint becomes inflamed and produces extra fluid, sometimes called an effusion or water on the knee. Are there any complications? Exercise Weight management Reducing the strain on your knees Coping with low mood and sleep problems Drugs Other pain relief Surgery. Exercise Joints need to be exercised regularly to keep them healthy.
Range of movement exercises These are good for posture and helping to keep your joints flexible. Strengthening exercises This type of exercise is important to improve the strength of the muscles that control your knee, and to help stabilise and protect the joint. You should try to do strengthening exercises on at least two days a week if you can. Aerobic exercise Aerobic exercise is any exercise that increases your pulse rate and makes you a bit short of breath.
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Weight management Being overweight increases the strain on your joints, especially your knees. Reducing the strain on your knees Apart from keeping an eye on your weight, there are a number of other ways you can reduce the strain on your knees. Break the harder jobs up into chunks and do something gentler in between. Wear shoes with thick soles and enough room for your toes.
Wearing the right shoes can reduce the shock through your knees as you walk and prevent any changes to your feet. If you need extra support for your feet or knees when you walk, speak to your physiotherapist, occupational therapist or doctor about getting insoles made for your shoes. Use a walking stick if needed to reduce the weight and stress on a painful knee. An occupational therapist can advise on the correct length and the best way to use the stick. Use a handrail for support when going up or down stairs. Go upstairs one at a time with your good leg first. Think about making changes to your home , car or workplace to reduce unnecessary strain.
An occupational therapist can advise you on special equipment that will make things you do every day easier. Coping with low mood and sleep problems You might find that osteoarthritis of the knee makes you feel depressed or anxious. However, there are things you can do for yourself that might help, such as: Keep a sleep diary to work out if there are any patterns to your sleep problems Sleep at regular times to get your body into a routine Avoid phones and other screens in the bedroom to help you wind down before bed.
Some of the drugs and treatments you can try include: Painkillers: simple over-the-counter painkillers such as paracetamol may help, but your doctor may prescribe you stronger painkillers if needed. Capsaicin cream : a pain-relieving cream made from the pepper plant, available on prescription. Steroid injections : an injection directly into the knee joint, which can help reduce swelling and pain.
Hyaluronic acid injections : hyaluronic acid occurs naturally in the body and helps to lubricate joints. Surgery Exercise, treatments and keeping to a healthy weight usually improve the symptoms, pain and ability to do daily activities in most people with osteoarthritis of the knee.
Exercises to manage knee pain This section contains some simple exercises that are designed to stretch, strengthen and stabilise your knee. Stretching exercises Try to do these exercises every day. Straight-leg raise sitting Sit with good posture in a chair. Leg stretch Sit on the floor with your legs stretched out straight in front of you. Strengthening exercises The following exercises might be quite hard to do, so try to do them two to three times a week.
Straight-leg raise lying Lay down and bend one of your legs at the knee. Muscle stretch Lay down with a rolled-up towel under the ankle of your leg. Step ups Step onto the bottom step of stairs with your right foot. Knee squats Hold onto a chair or work surface for support. Leg cross Sit on the edge of a table, seat or bed and cross your ankles. Helpline Our new helpline: Call us for free information, help and advice on your type of arthritis.
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The 8 Key Ways To Relieve Knee Pain That Really Work
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Click here to return to the Medical News Today home page. When the components of the knee are not working properly, pain, inflammation , and other symptoms can occur. Problems can result from trauma or a medical condition. The knee is the joint where the thighbone, shinbone, and kneecap patella connect. It also involves cartilage, ligaments, menisci, and tendons.
Cartilage is a slippery substance on the ends of the bones in the knee. It lets the bones rub or pass smoothly over one another as the leg bends and straightens. The menisci act as cushions between the femur and tibia that also act as shock absorbers. Ligaments hold the bones together and give the knee its stability. Damage to the ligaments can result from overuse, as in sports, or from a traumatic injury. Tendons are the connective tissues that attach the muscles in the leg to the bones they control.
When all these pieces work together, the knee functions as it should, and the person can move around freely. Falling from a height, receiving a direct blow to the knee, making a sudden change in direction, or making repetitive movements during sports training are all causes of traumatic knee injuries.
Accidents, falls, and physical activities are common causes of traumatic knee injury. They can put the knee under extreme strain. If the knee does not heal properly, chronic pain can result. Between and , the incidence of knee pain rose by 65 percent in the United States, according to a study published in in the Annals of Internal Medicine.
The researchers say this is mostly due to a rise in obesity. Gout is a metabolic disorder. People with gout may experience knee pain, because gout causes uric acid crystals to build up in the joints. The result can be painful inflammation.
This can also affect how the knee moves. Osteoarthritis OA is a common chronic condition of the joints. It is a degenerative disease, caused by the "wear and tear" of the joints over time. Common symptoms are pain and stiffness after long periods of rest. The knees may also become swollen after extended activity. Osteoporosis is another common disorder. The bone becomes thinner, resulting in damage in the cartilage and connecting tissues in the knee. This can make a fracture more likely. Bacterial infections — such as cellulitis — can cause sudden knee pain.
Cellulitis occurs when bacteria that are normally on the surface of the skin make their way underneath the skin's protective surface. Without treatment, cellulitis around the knee can cause infection in the joint, resulting in redness, swelling, pain, and stiffness. It is an auto-inflammatory disease, in which the body's immune system attacks its own tissues. In the case of knee pain, RA attacks the tissues of the knee. Symptoms include pain, joint inflammation, fatigue , a fever , and appetite loss. Trauma : Starting physical activity without stretching properly first can increase the risk if a traumatic knee injury.
People who play intense sports, such as basketball and football, have a higher risk of traumatic injury. Gout : Disorders like gout may be caused by lifestyle choices or genetics. Excessive alcohol use, obesity, and dietary factors may contribute. Degenerative disorders : These often happen with ageing, although there are other factors. The risk of osteoporosis increases with age, specific genes, lack of exercise, and dietary factors. Obesity : This increases the risk of OA, especially in the large joints such as the knees. The panelists also reviewed 12 less-rigorous studies of close to two million patients that looked at complications from the procedure.
They thought it was more important to avoid postoperative limitations such as pain, swelling and restricted activity, and the risk of adverse effects. Most people will continue to live with some pain even with weight loss, physical therapy, and painkillers. Knee replacement surgery also has important limitations and should be delayed as long as possible.