Knee Pain – 3 Top Tips
Knee pain can occur for many different reasons. As we get older the cartilage in our knees can begin to wear out, often causing us pain and discomfort. However, this does not mean you have to live with it. This is also not the only reason we get knee pain.
Without having a professional assess your knee discomforts, it’s hard to know exactly what the cause of your pain is. We’re going to look at some possibilities and some safe ways of helping it.
If you have had an accident and you’re now suffering with pain and discomfort, it’s best to seek the advice of a professional. Icing is a fantastic, safe form of therapy for any initial injuries, but advice from a professional is the best cause of action.
If your pain or discomfort has been long term, then it’s likely you’ll benefit from the tips below. Again, before attempting any form of self-treatment it’s always advised to seek the advice of a health professional.
Top tip 1 – Stretching, (Two basic knee stretches)
It’s possible that one of the reasons you’re experiencing knee pain is because of the tightness in the muscles that connect to the knee. Stretching helps to relieve that tightness. Below are two knee stretches that will help, if the reason for your pain is muscular tightness.
The quadriceps are located at the front of the thigh and attach from the top of the thigh, to just below the knee. Stretching the quadriceps can help to relieve some of the pressure that the muscles may be putting on the knee.
The hamstrings are located on the back of the thigh and attach from the bum area to just below the back of the knee. If the hamstrings are tight, stretching them may help to ease some of the knee pain you’re experiencing, if the reason for your pain is muscular tightness.
When stretching it’s important to hold for a minimum of 30 seconds to ensure the muscle is getting the full benefits of the stretch.
Top tip 2 – Foam rolling
Foam rolling is a fantastic way to relieve muscular tension, tightness and discomfort.
Your knee pain may be due to restrictive muscles, tightness and muscular knots
If these are the reasons, then foam rolling would be a great option in reducing your knee pain. You should target the quads and hamstrings when foam rolling and perform this slow and steady!
Check out the link below where we have a whole article on foam rolling
Recommended foam roller: Amazon
Top tip 3 – Physical therapy
Physical therapy is the most suitable option if you’re suffering with knee pain. However, this method costs money and you’ll have to dedicate some time to go and see a physical therapist. A physical therapist will assess your knee and work out what the most likely cause of it is. They’ll be able to recommend a range of methods, exercises and techniques to help get rid of your knee pain. If, in the worst case scenario, your knee pain is chronic, the therapist will advise you on what you can do to manage your discomfort, reducing pain as much as possible.
A therapist may perform methods such as sports massage, manual muscle manipulation, trigger point therapy, or use other treatment modalities.
These three fantastic tips should help you with your knee pain, but remember, it’s always best to seek the advice of a professional.