5 best strategies to alleviate knee pain

Knee pain a very common problem that can occur at any age group. One may have knee pain secondary to trauma/injury at very young age; athletes are most prone to have ACL injury causing knee pain; osteoarthritis is the common cause of knee pain in older adults and the list is not complete here. Let us see what are the common knee problems and how they affect ones functioning and what are the common strategies that assist to alleviate knee pain.

Common knee problems:

Anterior knee pain

Patello-femoral pain/chondromalacia patella

Patellar tendinitis/Jumper’s knee

Knee osteoarthritis

IT band friction syndrome

Quadriceps muscle strain

Meniscal tear

Ligament tear (ACL/MCL/PCL/LCL)

Most of the knee problems result into loss of flexion range and then extension, swelling within joint, less motion and increased stiffness and reflex quadriceps inhibition that may cause quadriceps lag. Patient with arthritis also develop disturbed balance responses. In few cases, depending upon age, pathophysiology or causes of knee pain, it is very crucial to take care of the underlying problem right away and prevent it from getting worsened to avoid knee replacement surgery.

Following are the 5 best strategies one can incorporate in their daily routine for long term pain relief.

Strategies to alleviate knee pain:

  1. Control pain with the help of Ice pack for 20 min if it is acute pain (< 3months) and use Hot pack for 20 min if it is chronic pain (> 3months).
  2. Maintain muscle function and prevent joint adhesions by gentle muscle setting exercise like quad sets at different angles and stretching exercise e.g. Quadricep stretches, Hamstring stretches, TFL/ITB stretches.
  3. Protect the joint by wearing knee brace/sleeve or by using assistive devices. It is strongly recommended to see physical therapist before deciding which option is best for you.
  4. Avoid bed positioning that promotes knee flexion contracture.
  5. Make functional adaptations till the point your pain is relieved and muscles are strong enough to perform ADLs without discomfort. Examples for functional adaptation may include minimize stair climbing, use elevated seats on commodes and avoid deep seated or low chairs.

Along with these strategies it is wise to perform strengthening exercises to achieve long term pain relief.

Learn more about exercises for knee/patella pain



Every knee pain is different and needs specific approach to be treated and that is the reason it is important to consult a physical therapist or doctor before starting any exercise program.

Call us if you have any question about your knee pain, we will be happy to assist you.

Contact Potential Physical Therapy


Reference articles:



Precautions To Be Taken Before knee replacement surgery

Knee replacement is a serious undertaking that leaves an impact on your present and future. So, is there a knee replacement in your this year’s calendar? Let us talk about the homework you need to do to ensure best and positive outcomes from your knee replacement surgery.

  1. Plan For It


Before you get a date for surgery, think about how knee replacement will affect your life and how you’ll deal with the changes. Things can be quite stressful for some time, so start preparing yourself to have a smooth and successful surgery with rapid recovery.


  1. Ask Queries


Visit your doctor and gather some important information regarding the surgery. How long the surgery will take? What type of rehab you’ll be facilitated? What type of devices and equipment will be used? Ask these type of questions and note down the answers to ensure the credibility of the doctor’s services and whether you’ll be benefited or not.


  1. Lose Weight If Required


It is always said that the body tends to recover from any ailment o surgery is you are physically fit. So, it would be better to get in shape so that your knee replacement surgery can recover on a faster note. You can consult your doctor to know which exercises can be better before your treatment. If you are a bit heavy, then losing some weight can lessen the stress on your knees.


  1. Quit Bad Habits


Bad habits like smoking, drinking slows down the recovery process. Moreover, these habits can cause infections before or after surgery. So, quitting all these can fasten your health recovery and make your wounds heal as soon as possible.


  1. Medication Adjustments


You might be taking some medications for other health reasons. So, if this is so then you need to consult your doctor. Ask them whether you can continue with your other prescribed medicines or needs to stop. This step will ensure that you don’t have to face any complication while or after the treatment.  


  1. Practice


Before treatment, start learning the physical therapy exercises that you’ll require afterward. You can also search on Google for the services of physical therapy near me and start practicing them.


These are all key measures that you require to perform before you head towards your knee replacement surgery. Move the needy things in your home so it becomes to get around easily. Clear your room and hall area to get enough space for moving crutches or use a walker. Besides all these, follow the instructions given by your doctor. However, if you are not sure about the precautions then contact us  to get the best knee replacement treatment and know about the precautions to take before and after the surgery. All the Best!