May 01, 2017
5 Ways to Alleviate Knee Pain

By Dr. Ryan Geringer

When you’re struck down with knee pain, you want to do everything you can to find relief and get back to your activities.  Below is a 5 pronged approach to ease symptoms and start healing.

  1. Cold and Compression before it hurts

It’s tough to anFreeze Sleeve for Cold and Compression of Kneeticipate when your knee is going to hurt.  However, if you know your knee is sore after jogging or at the end of the day, you may want to consider a preemptive approach.  A recent study found that compression in fact inhibits pain [1].  By wearing cold and compressive products like Freeze Sleeve before the pain begins, you may find you’re still going strong for far longer than usual.  

 

  1. Strength in hips

Researchers recently studied the pain-relieving effects of strengthening the hips and knees versus strengthening just the knees.  They found that by adding hip exercises, people felt relief sooner than those who concentrated solely on the knees [2].  In each care kit, we include our physical therapy video that demonstrates movements that work on building strength in your hips.  You’ll find that by using your hips for stability, less pressure is placed on the knees resulting in a relief of symptoms.

  1. Exercise

It may seem surprising, but some exercises are an excellent way to treat a painful knee.  One study looked at incorporating exercise in treatment and found that there were positive effects on basic pain mechanisms [3].  Gentle movement works on increasing your range of motion and promotes blood circulation to your injury.  The video included in our Knee Care Kits shows examples of movements you can do at home to find relief.

  1. Alignment with a brace

Reaction Knee Brace for Knee PainUsing a brace is integral to both relieving pain and promoting healing.  The specific role of a brace depends on the type of knee pain or injury you have.  However in general, braces shift weight away from the pain and provide stability during movement.  They also support proper alignment so that the knee operates as it should, instead of developing maladaptive patterns that can lead to arthritis [4].  The Reaction Brace with its patented elastomeric web provides the support without the weight or bulk, allowing you better and safer movement.

  1. Use non-pharmaceutical pain relief

Finally, you may also want to consider adding basic non-pharmaceutical methods.  The easiest one is rest and elevation.  Some exercise is good during this time, but more strenuous work may be off the table.  High intensity workouts, contact sports, and athletic activities that involve jumping or a lot of pivoting (think tennis and basketball) should be avoided while you heal. 

After an injury you may have a lot of swelling or even bruising.  Elevating your knee above your heart facilitates a reduction in the fluids that are built up which in turn relieves the discomfort that accompanies swelling and inflammation.

Our Knee Care Kits give you all the tools you need to incorporate these techniques in your healing process.  Take action today to experience relief.

 

SIGN UP FOR NEWSLETTER

 

* This blog is written for educational purposes only and in now way should replace the advise of your physician. 

[1]Honigman L1, Bar-Bachar O, Yarnitsky D, Sprecher E, Granovsky Y. Nonpainful wide-area compression inhibits experimental pain. Pain. 2016 Sep;157(9):2000-11. https://www.ncbi.nlm.nih.gov/pubmed/27152691
[2] Ferber R1, Bolgla L, Earl-Boehm JE, Emery C, Hamstra-Wright K. Strengthening of the hip and core versus knee muscles for the treatment of patellofemoral pain: a multicenter randomized controlled trial. J Athl Train. 2015 Apr;50(4):366-77. https://www.ncbi.nlm.nih.gov/pubmed/25365133
[3]Henriksen M1, Klokker L, Graven-Nielsen T, Bartholdy C, Schjødt Jørgensen T, Bandak E, Danneskiold-Samsøe B, Christensen R, Bliddal H. Association of exercise therapy and reduction of pain sensitivity in patients with knee osteoarthritis: a randomized controlled trial. Arthritis Care Res (Hoboken). 2014 Dec;66(12):1836-43. https://www.ncbi.nlm.nih.gov/pubmed/24905427
 [4] Rannou F1, Poiraudeau S, Beaudreuil J.Role of bracing in the management of knee osteoarthritis. Curr Opin Rheumatol. 2010 Mar;22(2):218-22. https://www.ncbi.nlm.nih.gov/pubmed/20035222
 
Joe McClung

Comment (0)

Leave a comment

Please note, comments must be approved before they are published