5 best strategies to alleviate knee pain

Knee pain a very common problem that can occur at any age group. Learn strategies to help alleviate pain, and how Potential Physical Therapy in Malvern, PA can help.

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 goes on. In this article we examine common knee problems and how they affect one’s ability to function, and what common strategies are to assist in alleviating 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 in loss of flexion range and extension, swelling within joint, less motion and increased stiffness and reflex quadriceps inhibition that may cause quadriceps lag. A patient with arthritis can also develop disturbed balance responses. In a few cases, depending upon age, the pathophysiology or cause of the pain is crucial to determine in order to take care of the underlying problem right away and prevent it from getting worse. Not attending to the underlying issue could lead to the need for knee replacement surgery.

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

  1. Control pain with the help of an ice pack for 20 min if it is acute pain (< 3months) and use a 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 a knee brace/sleeve or by using assistive devices. It is strongly recommended that you see a 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 that your pain is relieved and your muscles are strong enough to perform ADLs without discomfort. Examples for functional adaptation may include the minimization of stair climbing, the use of elevated seats on commodes, and the avoidance of deep seats 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

https://www.instagram.com/p/By5uH9qHJMS/?igshid=jukj9aoajk0l

 

Every knee pain is different and needs a specific approach to be treated, and for this 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:

https://www.niams.nih.gov/newsroom/spotlight-on-research/physical-therapy-treat-torn-meniscus-comparable-surgery-many

https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=b92021cb-a1ec-4f20-8b7e-37d62bc1a52e

Precautions to take before Knee Replacement Surgery

How to properly prepare before Knee Replacement Surgery

Knee replacement is a serious undertaking that leaves an impact on your present and future. Is there a knee replacement on the calendar in your future?  In this article we lay out the homework you need to do to ensure best and positive outcomes from your knee replacement surgery.

  1. Plan For It

 

Before you set 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 prepare 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 will you be facilitated in? What type of devices and equipment will be used? Ask these types of questions and jot down the answers to ensure the credibility of the doctor’s services and whether the information will benefit you or not.

 

  1. Lose Weight If Required

 

It is always said that the body tends to recover from any ailment or surgery faster if you are physically fit. Because of this, it is better to get in shape ahead of time so you are able to recover more quickly for your knee replacement surgery. You can consult with your doctor to know which exercises may be better for you 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 or drinking slows down the recovery process. Moreover, these habits can cause infections before or after surgery. Quitting these habits can help to jump start your health recovery and make your wounds heal as soon as possible.

 

  1. Medication Adjustments

 

You might be taking medications for other health reasons, so it is important to consult with your doctor about this prior to surgery. Ask your doctor whether you can continue with your prescribed medicines or if you will need to stop. This step will ensure that you don’t face any complication during or after the treatment.  

 

  1. Practice

 

Before treatment, start learning the physical therapy exercises that will be required afterward. This will allow you to start them right away instead of taking precious time after surgery to learn them.

 

These key steps are important to complete before you head into your knee replacement surgery. Also make sure to move items in your home that may hinder your movement so it is easier to get around. Clear your room and hall area to get enough space for moving crutches or using a walker. Aside from all of these tips, also make sure to always follow the instructions given to you by your doctor.

If you are still unsure of the precautions you should take prior to your knee replacement surgery, 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!