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9 Ways to Avoid Knee Pain and Injuries

Knee pain is often caused by either a one-time acute injury or repetitive motions that stress the knee over time, particularly as we age. There are some steps you can take to avoid knee pain and injuries.

“One of the most common things that causes knee injuries is the runner’s stretch,” says Robert Gotlin, DO, director of sports rehabilitation at Beth Israel Medical Center in New York City. “That’s when you grab your foot, bringing heel to butt. We all do it, but it’s one of the things that tends to increase knee pain. By bending the knee all the way, the kneecap gets jammed into the bones below it.”

Dr. Gotlin said the runner’s stretch can set the stage for chondromalacia patella, a condition where the cartilage under your knee cap becomes softened, which is the most common form of knee pain. “By repeatedly jamming your kneecap, you are promoting more chondromalacia,” he says.

Generally, Gotlin says the best knee injury prevention starts with becoming familiar with your own body and learning how to exercise correctly. If your knees are the type that are prone to chronic pain from arthritis, for example, impact-oriented exercise is not a good idea. Opt for an elliptical machine rather than the treadmill at the gym.

Tips for Avoiding Knee Injuries

In addition to Gotlin’s advice, you can avoid knee pain and injuries by doing the following:

  1. Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that’s appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.
  2. Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.
  3. Warm up. Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.
  4. Do low-impact exercise. At the gym, opt for a rowing machine or a cross-country skiing machine. Both offer a strong workout with low impact to your knees.
  5. Swim or walk. When exercising outside of the gym, opt for swimming or walking.
  6. Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with an expert first on the right way to life weights to prevent knee pain.
  7. Don’t decrease your activity. A decrease in activity will lead to weakness, increasing your chances of injuries.
  8. Don’t suddenly change the intensity of your exercise. Build up gradually to avoid knee pain.
  9. Consider physical therapy. If you already have a knee injury, visit a physical therapist who can help to set up an appropriate exercise regime.

You may notice that some people with knee problems wrap their knees during exercise or at other times. Gotlin says people generally do this because it feels good. While it won’t hurt your knee, it won’t help to avoid an injury. If you wrap, be sure to avoid wrapping too tightly, because that can also cause a knee problem.

8 Ways to Keep Your Knees Healthy as You Age


Knee pain is a common problem, especially for older adults. Over the years, your knees endure a lot of wear and tear as you fight against gravity to move and walk.

In addition to natural, inevitable aging of the knee joints, other factors can make you more susceptible to pain. Osteoarthritis, injury, excess body weight and lack of muscle strength and flexibility can all cause or contribute to knee problems.


Osteoarthritis is the most common type of arthritis. With this degenerative disease, the cartilage that cushions the joints breaks down and can cause aching, immobility, stiffness and swelling. The Centers for Disease Control and Prevention estimates more than 32. 5 million adults in the United States have osteoarthritis.

Whether a previous trauma or repetitive stress from kneeling, running, etc., injury to the knee can also result in acute, dull, recurring or chronic pain. The injury can eventually develop into osteoarthritis if left untreated.

Putting extra stress on weight-bearing joints like the knees puts you at risk for knee pain, as well. Excess body weight not only accelerates joint deterioration but also increases your risk of osteoarthritis. 

In the same way, weak or inflexible muscles put undue stress on the joints. Without muscular strength and flexibility to safely support your full range of motion, your knees are at a greater risk of injury.


You can help protect the health of your knees by adopting these lifestyle habits, no matter your age. Check with your medical provider before beginning a new exercise regimen.

  1. Strengthen your upper and lower leg muscles. Focus on exercises that target your hamstrings, quadriceps, gluteus muscles, hip flexors and psoas.
  2. Stretch those same leg muscles to support your full range of motion. Try incorporating yoga into your stretching routine.
  3. Maintain a recommended weight. Extra pounds add significant stress to the knees. Even a 10-pound weight loss can make an enormous difference.
  4. Choose low-impact exercises to protect the cartilage in your knees. Cardiovascular activities like cycling (on a properly fitted bike) and swimming can help keep knee cartilage healthy and prevent future damage.
  5. See a medical provider right away if you have a swollen knee. It can indicate damaged cartilage.
  6. Be cautious when playing sports that require you to abruptly start, stop or pivot, like basketball or football.
  7. Stay active every day. Physical activity helps prevent stiffness and muscle atrophy and can protect your knees from future injury.
  8. Mix up your exercise routine. Movements that put repetitive stress on your knees can increase your risk of developing a knee problem.

    This article is brought to you by OrthoCarolina’s Hip & Knee Center. 

    We’re here to help you stay healthy, informed and uplifted as we navigate unprecedented change in our communities together. 

    This article was originally published on July 31, 2014, and has been updated on May 18, 2020.

    9 Tips for Preventing Knee Injuries: Douglas J. Abeles M.D. & Associates: Orthopaedic Surgeons

    Did you know that the knee is the body’s most commonly injured joint? Knee injuries are disruptive, affecting your ability to go to work or to maintain your active lifestyle. People of all activity levels can benefit from knowing the following tips to help prevent troublesome knee injuries.

    Maintain a Healthy Weight

    Excess weight puts stress on your joints, making you more susceptible to injuries or chronic knee pain and even leading to conditions like osteoarthritis.

    If you’re carrying extra pounds, you can avoid knee injuries by shedding some of it. If you have a healthy BMI, maintain your weight to continue preventing knee issues.

    Wear the Right Shoes

    This tip sounds simple because it is. High heels can lead to added stress on your quads and knees. Flats or pumps are better for your knee muscles.  

    You can help your legs maintain the right alignment and balance by wearing comfortable, well-fitting shoes.

    When you exercise, it’s particularly important that you wear comfortable shoes. If you run or play sports, try to get a professional fitting from someone at a sporting goods store to match your foot and activity to a good shoe.

    Rethink How You Exercise

    Low-impact activities like swimming and walking are less likely to cause knee injuries than working out at the gym or playing contact sports. At the very least, consider supplementing high-impact activities with swimming, which provides a great cardiovascular workout.

    Add Weight Training

    Weight training exercises help you strengthen your leg and knee muscles, which helps reduce your chances of injury. The team at Douglas J. Abeles MD & Associates can work with you to develop a strengthening and stabilizing routine.

    Keep Stretching

    Before you do any physical activity, whether it’s serious athletic training or merely recreation, you should stretch. Focus on your hamstrings, calf muscles, and quadriceps to help loosen up your legs so that you don’t put pressure on your knees and kneecaps when you exercise.

    Use Proper Technique

    Particularly when you’re stretching or lifting weights to strengthen your leg muscles, it’s critical that you use proper technique.

    Our healthcare professionals can help critique your form and make sure you’re not placing undue stress on your knees by moving them improperly or locking them during specific exercises.

    Wear Knee Guards

    One of the simplest ways you can avoid knee injuries is to wear protection, like knee guards, during activities like or rollerblading and biking, where falls happen frequently.

    You can prevent bad bruises, or even fractures, by just strapping up and protecting yourself. If you’re worried about how they look, you can get a stylish pair and think of them as accessories. If you have kids, you should encourage them to wear knee guards so they can start building good habits.

    Don’t Overtrain

    It’s important to know your limits when you train. Even if you use picture-perfect techniques that limit the amount of stress you put on your knees, overdoing it can lead to injury regardless. When you overtrain, your muscles become increasingly vulnerable to injury.

    Pay Attention to Your Posture

    Slouching and bending at the waist can lead to knee injuries or chronic pain. Ideally, you should walk and sit with your head squarely above your shoulders and your shoulders directly above your core. Slouching forward puts pressure on your knees and is usually the result of a weak core.

    Don’t mess around when it comes to the health of your knees. If you want to better understand how to prevent knee injury or chronic pain, make an appointment at Douglas J. Abeles MD & Associates today. Our health care team, led by Dr. Abeles, specializes in sports medicine, spinal surgery, and general orthopedics, and preventive care is always a top priority.

    5 Exercises to Reduce Knee Pain

    Knee pain is one of the most common orthopedic conditions for which people seek medical treatment. It includes pain felt behind and around the knee cap, especially during activities like stair climbing, squatting, running, and walking while carrying a heavy load. Knee pain can prevent you from participating in your favorite activities and performing daily tasks. Without proper treatment, it can be problematic for years.

    Knee pain can be caused by a variety of factors, some of which include knee stiffness, incorrect positioning of the knee cap at rest or with movement, flat feet, improper exercise form, and weakness of the muscles that control the hip and knee.

    Physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed exercise. After an evaluation, a physical therapist will design an individualized comprehensive treatment program to address the specific factors causing your knee pain. You can contact a physical therapist directly for an evaluation.

    To find a physical therapist in your area, visit Find a PT.

    Find a PT near you!

     

    There are exercises proven by research that you can do at home to reduce pain and improve your ability to participate in the activities you love!

    Consult your health care professional before starting these exercises to determine if they are right for you. If you experience any symptoms such as pain, shortness of breath, or dizziness at any time, you should stop immediately. These exercises are provided for educational information only. If you have concerns or questions about your health, you should consult your health care professional.

    1. Clamshells

    Lay on your side and support your neck using a pillow or a towel roll. Bend your knees toward your chest, keeping your back straight and your feet aligned with your body. Keep your feet together, lift your top knee toward the ceiling. Keep your hips straight, not allowing yourself to roll forward when you lift your leg. Pause briefly, then slowly lower your knee back down to the start position. Do 10 repetitions of this exercise on each leg, 3 sets once per day. Perform this exercise 2-3 days per week. Optional: Place your back against a wall to keep your body aligned and to prevent from rolling forward.

    2. Bridging

    Lay on your back and bend your knees so your feet are flat. Support your head with a pillow or towel roll. Keep your knees, feet, and hips in line with each other. Lay your arms by your side, keeping them relaxed. Tighten the muscles of your buttocks and lift your hips toward the ceiling. Only raise your hips as high as you can without causing back pain or too much pressure. Pause, then slowly lower your hips down to the start position. Do 10 repetitions of this exercise, 3 sets once per day. Perform this exercise 2-3 days per week.

    3. Hip Abduction

    Lay on your side and bend your bottom knee to give you better balance. Support your head with a pillow or towel roll. Straighten the top knee by tightening the muscles on the top of your thigh. Flex your foot so your toes face forward, lift your leg toward the ceiling, lifting no higher than the line of your body. Pause, then slowly lower your leg back down to the start position. Do 10 repetitions of this exercise on each leg, 3 sets once per day. Perform this exercise 2-3 days per week.

    4. Straight Leg Raise

    Lay on your back and support your neck with a pillow or neck roll. Bend 1 knee up so your foot is flat and your back is a neutral position (not arched). Keep your arms lying straight and in line with your shoulders. Straighten the other leg by tightening the muscles on the top of your thigh. Keeping your toes pointed up, lift your leg to the height of the bent knee. Pause, then slowly lower your leg back down to the start position. Do 10 repetitions of this exercise on each leg, 3 sets once per day. Perform this exercise 2-3 days per week.

    5. Quadruped Hydrant

    Get on your hands and knees. Draw your belly button in toward your spine to engage your abdominal muscles. Keeping your knee bent, lift 1 leg out to the side. Keep your hips facing down to prevent rotation at your spine. Pause, then slowly lower your knee back down to the start position. Do 10 repetitions of this exercise on each leg, 3 sets once per day. Perform this exercise 2-3 days per week.

    Note: Make sure not to hold your breath while performing these exercises.

    If any of the above exercises cause or increase your pain, stop immediately, and consult with your physical therapist.

    Find a PT near you!

    Read more about knee pain.

    Bibliography

    Nascimento LR, Teixeira-Salmela LF, Souza RB, Resende RA. Hip and knee strengthening is more effective than knee strengthening alone for reducing pain and improving activity in individuals with patellofemoral pain: a systematic review with meta-analysis. J Orthop Sports Phys Ther. 2018;48(1):19–31. Free Article.

    Dolak K, Silkman C, Medina McKeon J, Hosey RG, Lattermann C, Uhl TL. Hip strengthening prior to functional exercises reduces pain sooner than quadriceps strengthening in females with patellofemoral pain syndrome: a randomized clinical trial [Correction published in: J Orthop Sports Phys Ther. 2011;41(9):700]. J Orthop Sports Phys Ther. 2011;41(8):560–570. Free Article.

    Knee Pain: How to Prevent It – Consumer Health News

    More people in the United States visit an orthopedic surgeon because of knee problems than for any other complaint. Knee pain affects approximately one quarter of adults, and its prevalence has increased almost 65% over the past 20 years. Pain in the knees accounts for nearly four million primary care visits a year.

    Down the road, many of these folks seeking help will end up with osteoarthritis in their damaged knee joints, facing knee replacements and other surgeries. But this doesn’t have to happen. A little prevention now can save considerable pain later.

    How do knees get injured?

    Osteoarthritis occurs when cartilage in the joint gradually wears away. The condition may result from a deformity in the joint, repeated injury, or the stress of excess body weight, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). This form of arthritis most often affects middle-aged and older people, but knee injuries as a teenager or young adult can make you more likely to develop the condition later in life.

    The knee is the largest joint in the body and one of the most easily damaged. Ligament sprains and cartilage tears are the most common knee injuries. Ligaments help control motion by connecting bones and bracing joints against abnormal impact. Cartilage cushions your knee and helps absorb shock when the joint is in motion.

    The anterior cruciate ligament (ACL) in front of the knee and the medial collateral ligament (MCL) connecting the tibia and femur bones inside the knee are common injury sites; less common is damaging the posterior cruciate ligament (PCL) behind the knee.

    Many ACL tears are caused by quickly changing direction, twisting, slowing down when running, or landing from a jump, according to the orthopedic surgeons’ organization. Skiers and people who play basketball, volleyball, soccer, or football are susceptible to this kind of injury. Often people will feel a “pop” in their knee at the time of the injury, and they may have trouble with knee stability afterward. They may report that their knee seems to be “giving way” underneath them.

    MCL injuries are often caused by a blow to the knee and are common among football players. PCL tears or strains are also often the result of contact sports. A simple misstep or twist can tear knee cartilage.

    Inflammatory disease can also cause knee problems. Certain autoimmune diseases like rheumatoid arthritis and lupus can damage the knee.

    Although musculoskeletal injuries are usually not gender specific, the American Academy of Orthopaedic Surgeons notes that women appear to be more susceptible to ACL injuries than men. Women basketball players are twice as likely as their male counterparts to experience this kind of ligament injury. Women soccer players are four times as likely as men to experience an ACL tear.

    Surgeons note that women tend not to bend their knees as much as men when turning, pivoting, or landing from a jump. Learning to crouch and bend at the knees and hips when playing sports could reduce pressure on knee ligaments, the group advises.

    Preventing knee damage

    NIAMS has this advice for anyone, young or old, on how to avoid knee injuries:

    • Before exercising, warm up by walking, riding a stationary bicycle, or doing some other low-impact activity. Then stretch the muscles in front of the thigh (quadriceps) and the back of the thigh (hamstrings) to reduce tension on your tendons and relieve pressure on your knee.
    • Strengthen your leg muscles to help maintain stability in your knees. You could try walking up stairs or doing a supervised workout with weights.
    • Avoid sudden changes in exercise intensity. Increase or decrease the force and duration gradually.
    • Wear shoes that fit properly and are in good enough condition to help maintain balance and leg alignment when you walk or run. Knee problems can be caused by flat or overpronated feet (feet that roll inward). Special shoe inserts (orthotics) custom-molded to the shape of your foot can help.
    • Maintain a healthy weight. If you’re overweight, lose those extra pounds. Being overweight or obese stresses joints and increases the risk of degenerative arthritis.
    • If you ride a bicycle, make sure that the seat is high enough so that pedaling won’t put too much pressure on your knees. Ask the people at your local bike shop if you’re unsure how high it should be.

    Recognizing and treating knee injuries

    If you injure a knee ligament, you may hear a popping noise or feel your knee give out from under you. You may feel excruciating pain and be unable to walk. But after some types of knee injuries, you may not feel the pain right away. Within two to 12 hours, you’ll probably experience pain and swelling.

    It’s important to get treated as soon as possible. For minor knee injuries, doctors often recommend following the RICE method of rest, ice, compression, and elevation for the first 24 to 72 hours after the injury. Try to take it easy immediately after you injure yourself. Ice your knee for 15 minutes every two hours to reduce inflammation and pain; anti-inflammatory medications such as ibuprofen can be very helpful as well. Wrap the affected area with an elastic bandage to provide compression and reduce swelling, and elevate your leg. This also will help take down swelling.

    Taking care of your knees now will go a long way toward avoiding problems that could take you out of the game for good.

    References

    American Academy of Orthopaedic Surgeons. https://orthoinfo.org/en/diseases–conditions/arth….

    “Knee Pain in Adults and Adolescents: The Initial Evaluation,” American Family Physician.

    National Institute of Arthritis and Musculoskeletal and Skin Diseases, “Questions and Answers About Knee Problems,” booklet.

    Australian Physiotherapy Association, “Knee Injuries,” Physio-net.com.

    American Academy of Orthopaedic Surgeons. Knee Ligament Injuries. http://orthoinfo.aaos.org/fact/thr_report.cfm?Thre…

    American Academy of Orthopaedic Surgeron. Public Service Announcement: Joint Pain Knee.

    Knee pain: 14 home remedies

    The treatment for knee pain will depend, to some extent, on the cause of the problem. However, the following simple remedies can help with many forms of knee pain.

    1. Physical activity

    Exercise can delay the development of osteoarthritis (OA), one of the most common causes of knee pain.

    The American College of Rheumatology (ACR) and the Arthritis Foundation (AF) urge people to exercise to manage OA of the knee. Walking, cycling, swimming, tai chi, and yoga may all be beneficial.

    Being physically active boosts the health of cartilage tissue, whether a person has OA or not.

    Exercise also strengthens the way the body supports the joints. Strengthening the leg muscles is especially beneficial for the knees.

    People with joint pain can benefit from activities such as water aerobics, as this puts little strain on the knees.

    2. Strengthening exercises

    Individuals can work with a physical therapist to identify the best exercises and programs for their needs.

    Strengthening the upper leg muscles—the quadriceps muscles—through exercise can help to protect the knee joint. These muscles are at the sides and front of the thighs.

    Here are some ways to strengthen these muscles:

    • Straighten and raise a leg while lying or sitting down.
    • Place one foot up on a step, then the other, stepping down again, and repeating the step-ups.
    • Sit on a chair and then stand and sit repeatedly for a minute. Do this in a slow, controlled way and avoid using the hands to support you.
    • Hold a chair and squat until the kneecaps cover the toes. Do this 10 times.

    3. Posture and support

    Measures that can help to minimize knee strain include:

    • avoiding low chairs and couches that you “sink” into
    • sitting on a pillow to raise your seating level, if necessary
    • checking that you have a good sitting posture, without slouching or leaning
    • wearing supportive shoes and avoiding those with broken arches, as they can result in abnormal force and wear on the knee
    • avoiding prolonged sitting and long periods without moving, as joints may become stiff and painful without movement

    4. Weight loss and diet

    Share on PinterestA Mediterranean diet can help people maintain a healthy weight and may have anti-inflammatory properties.

    People who have excess weight or obesity have a higher risk of knee pain.

    Carrying extra weight gives the joints more work to do. Losing it helps to reduce long-term knee pain, including pain caused by arthritis.

    Extra weight on your body increases inflammation throughout the body and the knees are affected.

    Eating well helps with keeping weight off.

    A healthful diet means a balanced one that is:

    • high in fruit, vegetables, and fiber
    • low in meat, animal fat, and other fat

    The Arthritis Foundation recommend a Mediterranean-style diet that is rich in fresh produce.

    Experts urge people with OA of the knee to lose weight if they have overweight or obesity. A doctor or dietitian can help decide how much weight a person needs to lose. They can also help plan a suitable diet.

    5. Medications

    Non-steroidal anti-inflammatory and other medications can help with knee pain caused by arthritis. Some of these need to be given in a doctor’s office, but some can be used at home, either with or without a prescription.

    Medications that may help manage pain include:

    • oral or topical non-steroidal anti-inflammatory drugs (NSAIDs)
    • topical capsaicin
    • steroid injections into the joint
    • tramadol

    Acetaminophen and duloxetine, which is an antidepressant, may help.

    Experts do not recommend using opioids, except for tramadol.

    Some of these medications are available for purchase over-the-counter or online, including the NSAIDs ibuprofen and naproxen.

    6. Massage

    Massage, including self-massage, may relieve knee pain.

    The American Massage Therapy Association (AMTA) recommend the following.

    These should be done in a seated position with the knees pointing forward and the feet flat on the floor.

    1. Loosely closing the hands into fists, tap the upper, lower, and middle thigh 10 times with both hands. Repeat three times.
    2. Sitting with the feet flat on the floor, place the heel of the hand on the top of the thigh and glide it as far as the knee, then release. Repeat five times. Do the same for the outer and inner sides of the thigh.
    3. Press four fingers into the knee tissue and move up and down five times. Repeat all around the knee.
    4. Place the palm of the hand on top of the thigh, glide it down the thigh, over the knee and back up the outer thigh.

    Massaging the thigh muscles will have a beneficial impact on the knee.

    Current guidelines do not recommend massage as a treatment for OA of the knee, as there is not enough evidence to prove that it helps reduce symptoms. However, massage may offer other benefits, such as managing stress.

    7. Aromatherapy preparations

    Essential oils may help reduce pain.

    A study published in 2008 suggested that massaging with an oil containing ginger and orange improved pain and function in knees with moderate to severe pain due to osteoarthritis.

    In one investigation, researchers found that applying an ointment containing cinnamon, ginger, mastic, and sesame oil had a similar effect on pain, stiffness, and motion as using salicylate ointment.

    8. Protection, rest, ice, compression, and elevation (PRICE)

    Rest, ice, compression, and elevation may help treat mild knee pain that results from a soft tissue injury, such as a sprain.

    Protection refers to protecting the knee from further injury, for example, by taking a break from the activity that caused it.

    Rest can reduce the risk of further injury and give tissues time to heal. However, stopping all movement is not advisable, as this can lead to stiffness and, in time, muscle weakness.

    Ice can help reduce swelling and inflammation. It should be wrapped in a cloth and applied for 20 minutes several times on the first day of injury. Never put ice directly the skin, as this can lead to further damage.

    Compression with a knee support, for example, can increase comfort levels. The support or bandage should be firm but not tight.

    Elevation, or keeping the leg raised, will encourage circulation and reduce swelling. Ideally, the knee should be above the level of the heart.

    9. Heat and cold

    Heat and cold can be effective in treating pain in the lower back, and it has been recommended to ease joint pain that results from arthritis.

    • Heat relaxes muscles and improves lubrication, leading to a reduction in stiffness. Use a hot water bottle or a warm pad.
    • Ice, wrapped in a cloth, can reduce pain, inflammation, and swelling.

    Some people may use heat to improve mobility in the morning and reduce swelling later in the day.

    Remember to test any hot item before applying it, especially if it is for an older person or someone who cannot communicate easily.

    10. Climate

    A colder climate is often thought to worsen pain.

    Study findings do not support this, although living in a pleasant climate might make pain psychologically easier. It may also provide easier opportunities to achieve a more healthy lifestyle.

    In 2014, researchers found that — rather than weather itself — sensitivity to weather in older people with osteoarthritis may affect how they experience joint pain.

    People from Southern Europe, women, and those with higher anxiety levels were more likely to report weather sensitivity, and those with higher levels of sensitivity were more likely to report increased pain, especially with damp or rainy and cold weather.

    The results of the study did not support the common belief that pain becomes worse in a colder climate.

    A 2017 study carried out in the United States supported this view. Findings showed no link between rainfall and increased medical visits for joint pain.

    11. Acupuncture

    In 2017, a study involving 570 people found evidence that acupuncture might help people with osteoarthritis in the knee.

    Participants received either 23 true or 23 sham acupuncture sessions over 26 weeks, or 6 acupuncture sessions over 12 weeks.

    Those who had true acupuncture scored higher in pain and function scores, compared with the others.

    Researchers concluded:

    “Acupuncture seems to provide improvement in function and pain relief as an adjunctive therapy for osteoarthritis of the knee when compared with credible sham acupuncture and education control groups.”

    The ACR and AF note that acupuncture may help ease pain.

    12. Tai chi

    Tai chi is a form of meditative exercise, and the benefits of exercise alone are discussed above.

    A year-long study of 204 participants with knee osteoarthritis concluded that tai chi might have similar, if not greater, benefits compared with standard physical therapy. The average age of participants was 60 years.

    Improvements in primary outcome scores were recorded in both groups at 12 weeks, and these continued throughout the program.

    In addition, those who did tai chi also saw significant improvements in symptoms of depression and the physical aspects of quality of life, compared with those who underwent standard physical therapy.

    The ACR and AF strongly recommend tai chi as a form of exercise for people with OA of the knee.

    13. Medical marijuana

    Recent approval of the use of cannabidiol (CBD), also known as medical marijuana, has provoked interest in it as a solution to a range of health problems.

    CBD is not the compound in marijuana that produces psychotropic effects, but it does appear to have a number of pharmacological effects.

    Animal studies have suggested that it may improve joint pain, because it:

    • inhibits pain pathway signalling
    • has anti-inflammatory effects

    Clinical trials have not proven its safety or effectiveness for use in rheumatic disease, but researchers suggest it should not be ruled out as an option in the future.

    14. Apple cider vinegar and other foods

    According to some sources, apple cider vinegar (ACV) has anti-inflammatory properties that can help relieve arthritis and other types of pain.

    However, there is a lack of scientific evidence to support this. The Arthritis Foundation refers to ACV as a “food myth.”

    Other popular advice for arthritis includes:

    • consuming collagen, gelatin, or pectin, and raw foods.
    • avoiding dairy, acidic foods, and nightshade vegetables, such as tomatoes, potatoes, and eggplant

    There is no evidence to suggest that these are helpful or even advisable.

    Osteoarthritis, rheumatoid arthritis, sprains, and gout are some of the most common causes of knee pain.

    Osteoarthritis

    Osteoarthritis is one of the most common causes of long-term knee pain.

    One common reason for long-term knee pain is a type of arthritis known as osteoarthritis. It is thought to be caused by wear and tear in the joint. It affects mostly older people over 65 years.

    The knee bends and straightens smoothly because of the cartilage that covers the ends of the bones in the healthy joint.

    Long-term damage to this cartilage leads to osteoarthritis. Movement becomes restricted and pain gradually increases.

    The pain worsens on weight-bearing and is relieved with rest.

    Pain also comes on after waking up or following periods without moving.

    Movement reduces stiffness.

    Rheumatoid arthritis

    Another kind of arthritis, rheumatoid arthritis (RA), can cause knee pain, too.

    Rheumatoid arthritis tends to involve swelling of the knee. Sore joints will tend to be red, tender, warm, and swollen.

    The pain involves more general stiffness that is typically worse in the early morning. There can be afternoon fatigue. Knee pain with these symptoms needs the attention of a doctor for correct diagnosis and treatment. Rheumatoid arthritis benefits from early treatment.

    Sprains, strains, and injuries

    Sprains and strains happen when tissues in the knee become stretched by unusual or increased activity, or an awkward twist or trip.

    PRICE, described above, should lead to a reduction in pain and improved movement within days, and a gradual improvement over the weeks to follow.

    A sprain often resolves itself, but some problems can require more treatment. For example, an injury to the pad of tissue in the knee joint known as the meniscus may require surgery.

    Gout

    Gout is another type of arthritis. It produces sudden episodes of severe knee pain with redness and swelling, and can affect other joints. The condition can be treated under medical care with medication and changes to diet and exercise.

    5 ways athletes can prevent knee injuries

    Halfway through the 2013-14 basketball season, the Los Angeles Lakers announced that Kobe Bryant, a 16-time NBA All-Star, would miss the rest of the season with a debilitating knee injury1. And while you can’t blame Kobe’s absence for the Lakers terrible season (needless to say, they didn’t make the playoffs)2, it was clear that this injury was costly in many ways including his performance when he returned, decreased ticket sales and team morale. The truth is, a lot of knee injuries happen every year in professional, collegiate and recreational sports. In fact, the National Collegiate Athletic Association (NCAA) determined that knee injuries are the most common type of injury in college football.3

    Knowing how prevalent sports-related knee injuries are, it’s important that you are incorporating prevention techniques into your training and game-time routine.

    5 Ways Athletes Can Prevent Knee Injuries:
    1. Stretch it out- Improve your joint’s mobility and range of motion by stretching! Don’t just focus on the knees. Be sure to stretch the ankles and hips. If either of those joints has any restriction in motion, it can have an effect on knee motion and loading. Remember to emphasize both “static” and “dynamic stretches.” This article by LiveStrong discusses the difference in both types of stretches4. While emerging research shows the benefits of dynamic stretching, pay equal respect to not overstretching muscles with prolonged static stretches. You are safe to hold a static stretch in the range of 10 – 30 seconds, but stretching that is done as a pre-activity warm-up should not be held for longer than 1-2 minutes. Check out this article by the Mayo Clinic for a bunch of tips on proper stretching5.
    2. Warm-up – Instead of coming out “cold,” it’s important to not only warm up your muscles but warm up your cardiovascular and pulmonary system for exercise. An active, dynamic warm-up should focus on raising your body temperature, getting your blood flowing, and moving the parts of your body that will be used. Examples are things like, calisthenics, lightly jogging, jumping jacks, various hopping or jumping motions, and sport-specific drills and movements.  As a general rule of thumb: “When You’re Sweaty, You’re Ready.”
    3. Cooldown – Hearing the final whistle and immediately sitting down can cause your joints, specifically your knee, to stiffen up, inflame and cause pain. After physical activity, take a lap, at a slow pace, to keep your breathing under control, your circulation flowing and your body temperature down.
    4. Be flexible – Maintaining your flexibility, mainly in the hips and ankles, is crucial to minimizing the risk of a knee injury. While stretching before an activity is great for prevention, it’s important to maintain your flexibility in those key areas, even on days you aren’t participating in an athletic activity. The key is to start early, because as we age, maintaining our flexibility gets more and more challenging.
    5. Don’t “overtrain”- While overtraining can obviously lead to injury, even simple missteps can ultimately increase your chances for a knee injury by disrupting your stretching and flexibility routines (which we now know are critical in prevention). Avoid knee overtraining by selecting appropriate exercises and repetitions for your specific needs. For example, if you are susceptible to lower-leg problems or knee pain, a non-weight-bearing activity such as swimming may be a better choice than running.
    The point is…

    Although stretching, maintaining flexibility and warming up properly make a huge difference in knee injury prevention, the truth is that most people are either not doing them as often as they should or are doing them wrong. That’s where physical therapists and athletic trainers come in. By focusing on your particular activity, they are able to select appropriate strength and flexibility exercises, while ensuring you maintain proper form. So if have you existing knee pain, want to improve your stretching and flexibility, or just want additional information about preventing knee injuries, request an appointment here and speak with one of our physical therapists.

    Article by: Holly Lookabaugh-Deur, PT, DSc, GCS, CEEAA

    Ivy Rehab 

    Holly is a practicing physical therapist, partner and Director of Clinical Services at Ivy Rehab Network with more than 40 years of experience in sports management with young athletes, and is board certified as a geriatric clinical specialist and certified exercise expert for aging adults. Deuer is certified as an aquatic and oncology rehabilitation specialist and serves as adjunct faculty at Central Michigan University and Grand Valley State University.

    Fast Appointments at Ivy Rehab Physical Therapy

    90,000 why it occurs and how to avoid

    Knee pain indicates a malfunction of the knee joint
    Photo: pixabay.com

    To avoid knee pain, you need to be physically active and take care of your spirits.

    According to the WHO, one in three people over 40 is faced with knee pain today.What is the cause of this pain and how dangerous is it for health? The MedikForum portal tells about it.

    The most common cause of knee pain is damage to the cartilage that prevents the bones from rubbing. Increased loads on the legs lead to accelerated wear of the cartilage, it becomes thinner and protects the knees worse, which is expressed in painful sensations when walking.

    However, insufficient physical activity also negatively affects the condition of the cartilage.If in childhood a person does not play sports, then less cartilaginous tissue is formed, which leads to faster wear with age.

    To reduce the risk of knee pain, there are a few tips to follow.

    • Promote health with moderate exercise. The best activities will be swimming, walking, cycling.
    • When sedentary work, you should get up and warm up more often.Remember to stretch your legs to improve circulation.
    • Do not stand in one place for a long time, this puts additional stress on your knees.
    • Wear soft-soled shoes. It helps to reduce vibration caused by walking, which can damage the joints.
    • Control your weight. The extra pounds put additional stress on the knees, accelerating the wear and tear of the cartilage tissue.

    90,000 How to avoid knee pain?

    And when you tell people that 500 km can be called the mileage of a very lazy biker and the normal amount is from 5,000 to 10,000 per year, many are very surprised.

    Causes of Knee Disease
    Let’s take a look at what happens when a cyclist starts to hurt his knees. The knee joint is covered with fabric and the kneecap has a special lubricant to help glide. In a person with no health problems, such a lubricant is produced by the body by itself, if there is a sufficient amount of fluid in the body. The cyclist rides for a long time with the wrong cadence, and the amount of lubrication is reduced, due to frequent dehydration.After that, the joint without lubrication begins to rub against its bag. This causes inflammation, which is especially felt in cold weather. This is the initial stage.

    In this case, nothing terrible has happened yet. At this stage, the knees do not hurt yet. Unknowingly, the cyclist continues to ride incorrectly. They will get sick only when the inflammation intensifies and the tissue between the cartilages gets swollen. Hence, there will be a problem in the production of lubricant. In general, it is precisely because of edema that it is dangerous to ride a bicycle after a fall.First of all, any swelling interferes with the normal production of fluid in the body. Besides the fact that the pain will be common, it is impossible to understand that the source is inside the knee. It is worth noting that if the fall fell on the knee, you need to immediately apply something cold. This will prevent swelling.

    In addition, rest must be ensured. Therefore, if you continue to ride when pain appears, then the joints will begin to wear out, since there will be little fluid. This is how the initial stage of arthrosis manifests itself.There is a very urgent need to start treatment here. There was pain – to stop cycling. The very first action is to stop the movement, that is, to remove the load on the joints. There are times when the pain comes directly from the ride. At this point, you need to stop and not endure the unpleasant pain. You need to understand what happened. Usually, when the pain is in places around the knee, it is worth blaming the “strapping” of the joint, that is, the ligaments, muscle groups and tendons. Rather, it is stretching. But this does not mean that there is no need to worry and heal.Although it is not as serious as arthrosis.

    When you feel pain directly inside the knee joint, it is much worse. You need to try to sit down quietly. This can eliminate the source of pain. Under any circumstances, massage your knee. Massage until you feel warm inside, even heat. In this case, the skin should turn red. After that, walk and then massage again. In many cases, this quickly relieves acute pain.When these measures do not help, then the trip should be finished and safely return home. In this case, contact pedals can become assistants. So it will be possible to simply put the injured leg on the frame and move only the healthy one.

    It should be understood that after that you need to forget not only about your bike, but also other sports. Do not forget to drink plenty of water, preferably mineral water. So you will restore the balance of various trace elements in the body and salts. Violation of this balance contributes to a decrease in lubricant production.Undoubtedly, the best option would be a hospital. There, the doctor can do an MRI of the knee. Although, in most cases, the doctor simply prescribes some medicines in the form of mixtures.

    Looking for the source of pain
    No need to panic, be calm. After reducing the stress on the knee joint, simply reflect on what caused the pain. Sometimes the wrong fit can be blamed for everything. In other cases, the cause is dehydration, low cadence, and even just cold weather.Do not forget about the individuality of the human body. Some cyclists ride for years or anything, while others get sick after just one season.

    Warming up before the trip
    A special gel is available at the pharmacy that warms up the joints. One of these excellent remedies is the so-called horse ointment. Read the instructions for use and then start lubricating your knee joints daily. Do not neglect walking, as the body, including the knee, needs normal blood circulation.This way the inflammation can be easily eliminated. If there were no similar pains up to this point, then it is highly likely that in a week or two it will disappear without a trace. After that, you can return to the bike, but at the same time avoid hypothermia of the knee that hurt earlier. Special accessories can help with this.

    If the pain appears again, it is necessary to undergo a course of chondroprotectors. This word refers to such medicines that are taken over a long period of time.In no case should you stop taking them, even if the symptoms are gone. Most often they are taken for three months or more. But if nothing helps at all and even gets worse, then going to the doctor cannot be avoided.

    But keep in mind that most doctors will quickly want to prescribe a simple gel and send you home, but you should insist on having an MRI. Even if a specialist nevertheless diagnoses “arthrosis”, do not despair and wind up all the worst. Of course, you will not be able to ride 400 km marathons and will only be allowed to travel a short distance.But everything can be solved. Questions about joints should be asked by a sports doctor. They often hear similar symptoms and know what it can lead to. When arthrosis is in the first stage, measures are taken to block the inflammation. At this time, the doctor prescribes medicines based on hyaluronic acid, because it is able to restore the balance of fluid formation inside the joint. But here it is definitely necessary to go to the doctor.

    There is a chance of earning a disability
    Fortunately, it is very rare for anyone to run themselves into disability.But on the other hand, there is simply no limit to perfection. There are many stories that some cyclists, after serious marathons at a distance of 200 to 600 kilometers, completely “killed” their knees. And everything happened because they do it, not paying attention to the pain. Someone is even able to travel about a thousand kilometers. You don’t need a medical degree to understand that if you have knee pain, you need to temporarily stop cycling. You should not commit rash acts. Cycling must be approached wisely.You can’t try yourself at long distances if you don’t roll out before the season. Excitement is not worth the lost health. As for marathons, they provide a good opportunity to test your strength in very unusual conditions. But the consequences of hobby for these can be deplorable.

    If you just ride a bike, then, one way or another, it is far from arthrosis. You just need to follow some simple rules. In addition, ordinary trips will not harm the joints, since the load on them during such riding is small.When the body is not overloaded, then you can even ride every day, like travelers around the world.

    Remember, a bicycle is one of the most gentle loads on your knees. For them, this is much more useful than running and any other shock load. Nevertheless, no one is immune from problems, and most of all cyclists think about their knees. Keep them warm!

    If you suddenly failed to avoid knee pain and lost your desire to ride, we suggest that you read our article that will help you find reasons to get back in the saddle: 5 reasons to ride a bike

    See the list of the best useful articles on cycling

    90,000 After running, my knees hurt terribly.What is the reason and what to do?

    Specialists in various fields of medicine continue to answer your questions. This time the reader of Men’s Health had the following problem: he has been running for a long time, but suddenly his knees began to hurt. Irina Babina, a rheumatologist at the Rassvet clinic, advises what to do.


    Pain in knee joints during exercise is probably the most popular complaint when patients go to doctors who deal with joint diseases.

    One of the typical scenarios that one has to face looks like this: after a long absence of any loads, a person suddenly clenches his will into a fist and decides to catch up, lose weight and immediately put himself in sports form. Intense training modes. Long distance running. And suddenly – an unexpected obstacle! Severe knee pain that occurs regularly during sports.

    One of the typical scenarios that one has to face looks like this: after a long absence of any loads, a person suddenly clenches his will into a fist and decides to catch up, lose weight and immediately put himself in sports form.Intense training modes. Long distance running. And suddenly – an unexpected obstacle! Severe knee pain that occurs regularly during sports.

    What are the reasons?

    The most common cause of these symptoms is patellofemoral pain syndrome. This “terrible” and difficult to pronounce diagnosis means pain in the front of the knee joint, in the area of ​​the patella (popularly called the patella), which occurs when running, squatting, walking on stairs, in a squatting position.

    Another common cause of knee discomfort during exercise is osteoarthritis. In Russia, the terms “arthrosis” or “osteoarthritis” are often used. Osteoarthritis is caused by wear and tear of the articular cartilage, as a result of which it cannot cope with its protective and shock-absorbing function.

    In recent years, this disease is “getting younger”, often debuting at the age of 30–40 and even earlier.

    In addition to the so-called mechanical (ie, arising from exertion) pain in the knee joints, osteoarthritis causes short-term morning pain and stiffness, “starting” pain in the joints that appear at the beginning of movement, swelling of the joints.

    Also, knee pain while running can be caused by inflammation of the patellar ligament (tendinitis). Figuratively, this disease is called the “jumper’s knee” because of the most typical mechanism of occurrence: during jumps, a sharp tension in the muscles of the front of the thigh leads to microfractures and damage to the patellar ligament. The maximum pain in this condition is localized under the patella. Pain occurs when running, jumping, climbing stairs, squatting.

    To reduce friction in the knees, there are articular bags, or bursa, – sacs filled with fluid that form spacers between moving parts. Due to excessive load, the bursa can become inflamed – bursitis develops, another cause of pain in the knee joints.

    What to do?

    In all situations where playing sports causes pain in the knee joints, the first thing to do is to reconsider the training regimen: temporarily reduce the load, avoid movements that cause pain, and include exercises to strengthen and stretch the muscles.In some cases, for example with osteoarthritis, it is advisable to switch to less traumatic types of stress (walking, swimming, cycling, elliptical trainers) and be sure to normalize body weight. If necessary, medications such as paracetamol and non-steroidal anti-inflammatory drugs (ibuprofen, diclofenac, and others) can be used. During training, you can use dynamic orthoses (knee pads) and kinesio tapes.

    Intense, sudden knee pain that occurs at peak performance is most likely associated with acute trauma.These can be sprains and tears of the muscles of the anterior and posterior surfaces of the thigh, tears of the menisci (cartilage-shock absorbers located inside the knee joints), ruptures of the ligaments of the knee joint.

    All these conditions are characterized by acute pain and limited mobility in the knee during a fall, impact, unsuccessful landing after a jump, intense acceleration, sharp twisting in the knee joint.

    What can you do in this situation before seeking medical attention? First, restrict movement and rest the injured joint.Second, apply ice or special cooling bags to the painful area. If neither one nor the other is at hand, then bags of frozen vegetables or fruits, as well as a frozen towel, can be a good alternative. If the knee is swollen, it should be in a raised position. Finally, take paracetamol or a non-steroidal anti-inflammatory drug.

    When running, remember that any joint pain that occurs during exercise requires attention, careful assessment and correction.Take good care of your knees, and then playing sports will be beneficial and enjoyable.


    Why knees hurt after running

    Knee pain after running is not uncommon, but a very urgent problem for a large number of people who are fond of jogging. Our correspondent Anna Inkova contacted Vladimir Demchenko, a doctor of osteopathy, sports physician of the PHC CSKA Moscow, to figure out not only why knees hurt after running, but also what to do to avoid it.

    If you don’t want to read, listen to the podcast in iTunes or Yandex.Music.

    Runner’s Knee, Jumper’s Knee and Cyclist’s Knee

    Runner’s knee is a collective term that hides various diseases. This is not a medical diagnosis. Most often, runner’s knee refers to patellofemoral syndrome. Also, “runner’s knee” is sometimes called IT Band syndrome or iliotibial tract syndrome.

    There are several other very common conditions in joggers: “jumper’s knee,” or tendonitis of the patella’s own ligament, and “cyclist’s knee,” or goosefoot tendinitis.It is with these diseases that runners are most often treated for pain in the knee joint.

    See also: Why joints hurt after running

    Symptoms

    In patellofemoral syndrome, pain occurs in and under the kneecap. Not from below, but inside it – “from below from within”. Sometimes there is a little bit along the outer or inner edge of the patella. The pain, which is quite acute, begins while running, usually right at the beginning of a workout.

    If we are talking about the problem of the patella’s own ligament, or about the “jumper’s knee”, this is also pain in the anterior part of the knee joint, but not in the cup itself, but immediately below it, below. There is the so-called own patellar ligament, practically an extension of the quadriceps tendon. And she will hurt under the kneecap, pain will be during training and the next day. They become quite intense when accelerating, running down and the next day when walking down stairs.

    The characteristic place of pain in iliotibial tract syndrome is in the middle of the knee joint outside. Pain (not even in the knee itself) arises from friction of the so-called iliotibial tract against the lateral condyle of the femur. The pain will be on the side. Very characteristic pain sensations that appear towards the end of the workout. Pain increases with acceleration. It is important that the next day it will be painful to walk down the stairs.

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    Similar symptoms in inflammation of the crow’s feet (“cyclist’s knee”): especially noticeable pain the next day; gain towards the end of the workout.

    Sometimes pain occurs at the beginning of a run, after warming up it decreases – but towards the end of the workout it still returns. The next day it will also hurt to walk. But the localization of pain from the inside. That is, the place of pain in the “cyclist’s knee” is the inner surface of the knee joint.And it happens both at the level of the knee joint and slightly below it along the inner surface, because the attachment of the crow’s feet extends about another 5 centimeters below the level of flexion in the knee joint.

    Causes of knee pain after running

    Running injuries in the vast majority of cases are “overuse” injuries. Normal tissues, not altered anatomically, react with an inflammatory process to a load that they cannot cope with.Most often, the pain will come from the tendons and ligaments, and it will always behave in about the same way.

    Pain sensations from “overuse” will initially appear only at long distances or during acceleration, the next day everything will pass. If the situation worsens, the pain will appear at earlier stages and will linger after training for 2-3 hours.

    And the next period – pain appears at the very beginning of training and lasts 3-5 days. The most extreme stage – when the pain does not go away at all, can last up to one and a half to two weeks, even with a complete refusal to exercise.The nature of the pain is an inflammatory process of the ligament, microtrauma.

    What mistakes cause knee pain?

    The first mistake is running in the wrong shoes. Quite a common situation: a jogger goes on vacation, to the country house or somewhere else and goes for a run in what he has – in sandals or something else completely inappropriate.

    The second point is an incorrectly selected load plan. People, for example, prepare for a competition according to a preparation plan, but break it with some unscheduled races.

    For example, we are preparing for a marathon, there is a certain weekly volume; it is performed and, for example, from above, a person participates in “Running Hearts”. It would seem, why not run 10 km? But it turns out that people completely fulfill the volume of their training plan and throw 10-15-20 km from above with additional races, which in the end are already becoming superfluous. It turns out “overuse”.

    The next error is insufficient recovery. This is especially true for amateurs.Professionals are all very good warming up, kneading, stretching, going for a massage.

    Non-professionals love to run and do not like recovery activities: stretching, rolling on a foam roller, massage, recovery swimming. Thus, muscles stay clogged longer, and in this condition they are more susceptible to injury.

    “Risk zones”

    The first is people with a high weight, over 90 kilograms.

    The second – people without any sports past, starting to run too abruptly (or there was a sports past, but several years passed between the last physical activities and the return to sports).At risk are all office workers who suddenly decide to run a marathon.

    A much more rosy picture of someone who, for example, went to the gym, ran there as a warm-up, but at some point decided to make running the main load.

    At risk are people with orthopedic problems – with longitudinal, transverse flat feet. Also at risk are runners who have had problems with the musculoskeletal system, including people with fractures or knee surgery.

    I have not noticed that knee injuries occur in people of a certain gender. According to my observations, if a man comes to an appointment, it means that he already has a neglected case.

    Men are more inclined to self-medicate, to be patient, to run over. Women are more sensitive to their health. And a woman with a not very pronounced trauma will sooner come than a man. Therefore, in general, it may seem that women are more susceptible to knee problems.

    If pain occurs during training or competition

    If the pain is caught in the competition, then the most reasonable thing is to leave the race.

    A finer point is what to do if your knee hurts before a competition or you just know you have knee problems. First, it is advisable to consult with your doctor to make sure this is not some creepy thing. If the pain is mild, then it is permissible to drink some NSAID pill – and run, for example, on ibuprofen.

    This is relatively permissible: nevertheless, first the doctor must exclude the possibility of serious pathologies. Most likely, then you will have to recover longer, take a longer break, somehow heal longer, but if this is a competition for which you have been preparing for a whole year, then taking a pill is acceptable.But if this is some kind of serious pathology, if the pain is intense enough, then it is advisable to leave the race.

    I very often see people who endure to the finish line, limp, and then receive treatment for six months, a year. Therefore, if you grabbed right at the distance, then you should not continue the race.

    What can be done immediately after the competition? To mitigate the effects of running injuries, I always recommend freezing the pain zone. Apply ice, wrapped in a thin cloth, three times for five minutes.

    Can I endure knee pain

    Pain is different: there is good pain, there is bad pain. Good pain is muscle pain and is familiar to many. Muscle pain associated with lactic acid “runs away”, from training to training your condition improves – in this case, the pain can be tolerated.

    There are also adaptive pains that arise in people who are just starting to run or mastering new volumes. How to recognize this kind of pain?

    It should not be in any particular place.The pain should be “smeared” all over the knee – and always on both sides. Should take place no more than 2 days after training. Better – within a day. These pains can and should be tolerated – it’s just an adaptation of the joints.

    But if the pain is one-sided, there is a pronounced point of pain, then it cannot be tolerated. The likelihood of pathology is high. Most likely, you will not be able to run across, but it is easy to worsen the situation. And then it will take a long time to be treated.

    What is the treatment

    90% of the treatment is focused on identifying the problem.If your knees hurt after running, you need to do more than just find the inflamed ligament – it is important to understand why it is inflamed.

    How often? The doctor sees inflammation – and all therapy is aimed at removing it. We have pain and inflammation. Here’s a pill for pain, here’s a pill for inflammation.

    But the most important thing that I am trying to do is to understand why this situation happened. And then the treatment will be individual.

    Someone will need to correct the training schedule, for someone – to correct the technique.Some will be advised to choose the right sneakers, others to make insoles. And for someone, exercises will be selected that strengthen the muscles, the weakness of which gives a load on the inflamed ligament.

    Or maybe the problem is that some of the patient’s muscles are shortened, not stretched – then stretching exercises will be selected, to relax specific muscles. In general, you need to analyze what is happening, understand why this is happening and further work with the cause.

    But the treatment of the most painful zone is in the last place.Obsessing over the treatment of the place that hurts, the usual removal of the inflammatory process leads to the resumption of pain when returning to running.

    Limitations for knee pain after running

    If things are really bad, then I try to limit running or physical activity in general for a while.

    If things are going well, and a person has a clear running injury, then I ask him to switch to cyclic activities that are not related to shock loading for some time: cycling, swimming, ellipsoid.It often happens that the knee hurts a lot when running, but at the same time it does not hurt at all when doing other sports. Such a change in physical activity will allow you not to lose your heart, to keep a good “hammer”.

    When a person is recovering, my most frequent recommendation is to remove acceleration and running from the mountain in the early stages of recovery in running practice. It is worth starting to run at about 30% of the usual volume. In general, I try to return a person to the training process as soon as possible, try to limit his physical activity as little as possible.

    Bandage for knee pain

    In some cases, bandages are useful. But, firstly, he should be selected by a sports doctor. Secondly, the bandage should be solely a means of assisting in recovery, and not a permanent element.

    If you use it in a constant mode, muscles begin to weaken very quickly, addiction arises and, unfortunately, people begin to run only in a bandage. Therefore, the bandage is put on only while the recovery is in progress and only if it is really necessary.

    Let’s just say, if you take 100% of people who came to me with a knee joint, then I would recommend a bandage in 2-3% of cases.

    Can the “runner’s knee” be cured once and for all?

    Yes, of course. If you understand the causes of pain, have identified the “triggering factor”, then, naturally, the cure will be complete.

    What will happen if the “runner’s knee” is not treated

    If we take patellofemoral syndrome, then the cartilage can be completely abraded there, it can be brought to the replacement of the knee joint, replacement of cartilage with metal.If the pain is caused by a syndrome of the iliotibial tract, then there, most likely, it will come to the point (if we take an extreme case, and a person’s pain persists for six months), that a person is unlikely to continue running.

    What muscles to train to prevent knee pain while running?

    The most important muscle groups here are the gluteus maximus, gluteus medius, and quadriceps. These muscles need to be pumped. There are also muscles that need to be stretched – these are also the quadriceps and the calf muscle. The short calf muscle is very important for knee pain.

    Among other preventive measures – hitching, warm-ups, it is useful to use a foam roller. It is important not to overload, follow the coach’s plan, in principle, work out with the coach. You need to listen to your body. If you feel that the fabrics cannot withstand, then you need to be able to stop in time. Run in good, proper shoes and change them regularly.

    Taping for knee pain

    Kinesio taping is a good thing, but it is important that a doctor selects the application.Then, when you learn, you can tap on your own. Tapes are used for both prophylaxis and treatment. I often recommend using it as an aid in treatment.

    Errors in self-treatment

    The biggest mistake is simply taking anti-inflammatories. Many people drink, for example, nimesil – and they run on it. This leads to very unpleasant consequences. Another mistake is returning to training too early. People feel that the pain is lessening – and immediately turn in all the workouts to the fullest and get big problems.

    And if this is not a “runner’s knee”, then what is

    Knee pain can be related to damage to the meniscus, cruciate ligament problems, medial ligaments, whatever.

    Recently, they often come with marching injuries – these are intraosseous fractures of the tibia. There were 6 patients this season. In people who are heavy, do not run correctly, an intraosseous fracture of the tibial plateau occurs (this is near the knee joint). Such an injury “quilts” for a very long time.

    Read on:

    90,000 Knee pain treatment – Yekaterinburg New Hospital

    “Secrets of the knee joint”. This is how one could call a film about the diseases that occur in this joint. Not even a film, but a whole series, since the number of possible pathologies is truly great! If you try to divide them into several groups, then you can conditionally distinguish arthritis, osteoarthritis, diseases of the periarticular tissues, damage to intra-articular structures and pathologies that are not directly related to the knee joint, but manifested by pain in it.

    Let’s try to understand at least a little bit of each of these groups.

    Arthritis.
    These are joint diseases in which the main cause of pain is inflammation of the joint capsule – a kind of “bag” surrounding the joint. In this case, the patient, in addition to the pain itself, may notice an increase in the skin temperature over the joint, the appearance of swelling or hyperemia (redness), restrictions on flexion and extension of the knee. The peculiarity of pain in arthritis is that the symptoms bother in the morning or after a long motionless position (driving in a car, for example) and are accompanied by stiffness, and against the background of physical activity, for example, when walking, they go away.Painful aching, “exhausting”.

    Arthritis can develop suddenly, such as with gout, or over a period of several days or even weeks, as with rheumatoid arthritis. It can affect one or both knee joints, or be associated with other arthritis and back pain. Arthritis can occur at any age. In order to distinguish arthritis in rheumatoid arthritis and spondyloarthritis, for example, it is not enough just to feel the joint and see the changes; it is necessary to carefully question the patient about the conditions of his appearance and the dynamics of the process, sometimes – to appoint additional studies.Relatively speaking, all “arthritis” are outwardly similar to each other, and the task of differentiating them is one of the key in the work of a rheumatologist.


    Arthrosis, or gonarthrosis, or (more correctly) osteoarthritis / osteoarthritis of the knee joint is one of the most common diagnoses and a common cause of joint pain. With this disease, changes occur at the level of the cartilage: it is gradually erased, which increases the load on the underlying bone. As a rule, pain appears during exercise, or after it, or at the beginning of movement, when squatting or bending, when going up and down stairs; morning stiffness is short (up to 10-15 minutes) and patients feel best when lying down.Osteoarthritis of the knee joints develops symmetrically (if, of course, there was no previous injury or inflammation that can lead to different loads on the joints) and, as a rule, at the age of 50.

    External changes in osteoarthritis usually develop several years after the onset of the disease and represent the “curvature” of the knee to the outer (more often) or inner (less often) side. In medical language, such a deformation is called varus or valgus.

    In this case, there are situations when with osteoarthritis the knee suddenly swells and outwardly becomes indistinguishable from arthritis.And even treatments for such an exacerbation can be similar to arthritis therapy.


    Soft tissue diseases. These are lesions of the structures surrounding the knee joint – muscles, ligaments, tendons, bursae. They can rightly be called “great imitators” because of their frequent similarities with the symptoms of arthritis and osteoarthritis. Pain during movement is also observed, external swelling occurs, and restrictions on movement are also often observed. An additional complication lies in the fact that osteoarthritis can be combined with soft tissue diseases, for example, with crow’s foot bursitis or enthesopathy of the medial collateral ligament.But still, an important difference will be a limited lesion that does not extend to the entire joint and the localization of pain at a certain point, which can be on the side or in front.

    Most often, soft tissue diseases occur in older patients and in people engaged in physical activity / work. In both cases, the reason is the same – the discrepancy between the load and the state of the soft tissues. Only in the first case, the basis of the problem will be “hypotrophy” – weakness of the ligamentous-tendon apparatus, and in the second – excessive and repeated load on it.

    Unfortunately, even doctors often forget about soft tissue diseases, and young patients with pain in the knee joint are sent for x-rays, where they receive a “duty” diagnosis – osteoarthritis and therapy with “chondroprotectors”. Although in diseases of the periarticular soft tissues, it is enough to modify the physical activity and anesthetize as needed.

    Lesions of intra-articular structures

    The knee joint is unique in structure in that in its cavity it has a kind of “cartilaginous pads” – menisci, which act as shock absorbers and soften impacts when walking.If they were not there, then the vertical load would very soon lead to “abrasion” of the cartilage and damage to the bones that form the knee joint.

    Menisci are not as strong structures as bone and are often subject to destruction: at a young age, obvious, often athletic, trauma is necessary for their damage.

    At an older age, menisci gradually lose their plasticity, exfoliate, and even at a small level of trauma they break, small pieces can “detach” from them.Quite often, this happens suddenly (for example, when getting up from a chair, an unsuccessful turn of the leg when walking). Rupture of the meniscus is accompanied by inflammation of the joint, the severity of which, as a rule, decreases after a few weeks. The pain is sharp, sharp, sometimes localized behind, under the knee. Less commonly, a piece of the meniscus that has come off can move into the space between the bones and block full extension of the joint.

    But even more often, damage to the meniscus is a chronic process that is hardly noticeable for the patient, which is accidentally detected during an MRI scan.And then the question arises before the practitioner – is the described “degenerative meniscus rupture” the cause of pain, or should one look for another.

    In addition to the menisci, there are cruciate ligaments in the joint cavity, the integrity of which is important for the normal functioning of the joint. If a partial degenerative injury to the cruciate ligament is treated conservatively, then a complete rupture of the anterior, which usually occurs in sports injuries, is an indication for urgent surgery.

    Doctors rheumatologists strongly advise patients not to self-diagnose for pain in the knee joint, since the appearance of such a symptom may be the first sign of problems in the hip joint, since the femur is designed in such a way that pain from its upper sections spreads down to the knee joint.

    Other causes of pain in the knee joint can be damage to the joints of the foot, degenerative-dystrophic disease of the spine (better known as osteochondrosis), rupture of the popliteal cyst (in this case, we have a sharp pain radiating to the foot), varicose veins of the lower extremities – very wide a spectrum of pathologies, all of which cannot be covered. Therefore, the doctor sometimes has to solve the “secrets of the knee joint” for a long time before identifying the true cause of the pain and starting treatment.


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    How to get rid of knee pain during sleep – Altermedica LLC

    Joint pain and swelling may become more pronounced with age. Knee pain can lead to movement problems, making it harder for a person to walk, jog, and other daily activities.Pain can also make it harder to fall asleep and reduce the quality of your night’s sleep.

    The causes of knee pain can be varied – from traumatic injury to arthritis. If the patient is diagnosed with arthritis, he may experience joint swelling and tenderness, and knee involvement is the most common.

    The level of pain and swelling associated with arthritis may vary.
    Pain and swelling can cause discomfort when moving and can be severe enough to ultimately lead to disability.

    What should be done to get rid of knee pain?

    Take a warm bath before bedtime

    A warm bath has a relaxing effect, so it can relieve joint pain and help a person fall asleep without pain, or reduce existing pain.

    According to the Arthritis Foundation, warm bath:

    – Reduces gravity, which initially increases pressure on the knee joints and contributes to increased pain

    – increases circulation in tissues

    – reduces edema and inflammation

    – Provides full static leg support

    In addition, the positive, long-lasting effects of the bath persist even after the procedure itself.

    Find a comfortable sleeping position

    A comfortable sleeping position and the use of additional support can go a long way in both relieving and preventing knee pain.
    It is important to provide additional support to the knees during sleep. To do this, a person can use a pillow to support the knees, thereby relieving them.

    People who sleep on their backs can place a pillow under their knees, while people who sleep on their sides can place a pillow between their knees.
    The pillow will provide comfortable support and help relieve stress.

    Use heat or cold

    Knee pain relief can be achieved with ice packs, heat packs, or heating pads.
    Before going to bed, you can try to cool or warm your knees. To benefit, patients should aim to warm or cool their knees at least 20 minutes before bedtime. Any of the above methods can help reduce swelling and relieve knee pain.When using ice, be sure to wrap the ice pack with a towel or cloth to avoid direct contact with the body, as this can damage the skin and cause pain

    90,000 How to prevent knee pain when cycling

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    Knee pain is not a new problem and affects most cyclists.Almost everyone has at least some knee discomfort at some point. There are many reasons for this. We will look at the most common causes of knee pain, as well as the simplest and most effective ways to solve this problem. Let’s make a reservation right away that the article deals with the active daily use of a bicycle. Evening walks in the park a couple of times a week do not count.

    Let’s say right away that in most cases, when knee pain occurs, it is enough just to give them rest, without cycling for 2-3 weeks.After rest, you need to start very carefully, trying to understand whether the problem is gone or remains. And if your knees hurt for a long time, then you need to see a doctor. Preferably someone who specializes in sports injuries or just works with athletes.

    1. Incorrect fit

    1.1. Lowered saddle

    1.2. Incorrect saddle inclination

    2. Low cadence

    3. Abrupt start of the trip

    4.Insufficient fluid replenishment

    5. Insufficient knee insulation

    6. Using simple pedals

    1. Incorrect fit

    It causes most of the troubles when cycling. Pain in the back, in the arms, in the neck area – only concomitant types of pain, going next to the main one – pain in the knee. Discomfort occurs first, and then pain, due to two main mistakes.

    1.1. Lowered saddle

    The most common mistake made by newbies, especially girls. For some reason, it seems to many that a lowered saddle adds safety when driving, because if you have to stop abruptly, you can easily and quickly put your foot out to lean on a solid surface. This is a very harmful misconception, the use of which in life negatively affects the knee joints. The knees are loaded at the wrong angle, due to which the articular surfaces rub against each other with increased force.Over time, this leads to depletion of cartilage, as a result, to the appearance of pain.

    1. First, adjust the height of the saddle in such a way that while sitting on it, lowering the heel on the pedal in the lower position, the leg is fully extended. Thus, applying force with the front of the foot, the leg at the knee will be slightly bent, which is the most correct position.

    2. If you still feel uncomfortable, you can use a more accurate method. Place the pedals parallel to the ground, put your foot on the “front” pedal, attach a thread or rope to the kneecap and see that it falls exactly on the pedal axis.

    1.2. Incorrect seat tilt

    The same applies to the seat tilt.

    1. Tilted too downward, it creates the same effect of inappropriate load application to the knee joints.

    2. And if the tip of the saddle is directed upwards, then the excessive load falls on the coccyx, and the vessels can also be pinched, which contributes to the deterioration of blood flow in the legs and the onset of numbness.

    Position the saddle parallel to the ground – this is the best fit for most cyclists

    If you feel that you are too close or too far to / from the handlebars, try moving the saddle forward / backward until the discomfort is relieved.

    2. Low cadence

    Cadence – cadence. Measured in rpm.

    Low cadence (50-60 rpm) coupled with a low seat saddle cause maximum damage to the health of the knee joints. Try to keep the cadence at least 80-90 rpm. Yes, at first it will be extremely uncomfortable, but over time you will get used to it and realize how much more efficient you have become to ride. Higher cadence – less stress on joints – more efficient muscle work.

    Information for those who want to build leg muscles using cycling

    Trying to build muscle by constantly cycling in heavy gears, low cadences with improper seating will kill your joints. Keep in mind that riding in heavy gears with low cadences, whether straight or uphill, should not be dominant. Muscles adapt to increased loads much faster than joints.

    Include power “approaches” for 3-5 minutes when you go out for a drive, but be sure to take 3-5 minute breaks between them, pedaling very lightly. Before starting such “approaches”, be sure to warm up, riding for at least 15-20 minutes at a calm pace with two or three short accelerations.

    3. Abrupt start of the trip

    If the joints are not warmed up, it is cool outside, and you rushed from your place to set a record for driving time to work, then after a while, if you repeat such trips, your knees will start to hurt.

    1. If you need to start right from home and quickly reach the desired point, do at least a little warm-up at home before the trip. The purpose of the warm-up is to warm up the joints. Ideally, warm up the muscles as well, but if there is no time for this, pay attention first of all to the joints. These can be the simplest movements in the joints, for example, flexion-extension of the knees, circular rotations of the legs in the knee, hip, ankle joints, shallow squats.

    2. The second thing you can do is to start driving slowly, in a light gear with a relatively high cadence.Thus, in 5-10 minutes you will warm up both joints and muscles, which will allow you to continue driving at your usual pace.

    4. Insufficient liquid replenishment

    As a rule, a person starts drinking water when he feels thirsty. This is normal with a lazy lifestyle, but is a huge mistake when cycling. If you are very thirsty, then you are late. You should have drunk earlier before you showed signs of thirst.

    On weekend trips, simple skating, training, it is recommended to drink at least a couple of sips every 10-15 minutes.This is necessary for the work of the knee joints, because the lubricating fluid involved in the normal functioning of the joints consists mostly of water. Dehydration in this situation negatively affects the knee.

    5. Insufficient knee insulation

    If it’s cool outside, then first of all you need to think about warming your knee joints. Even if during the trip you warmed up the body and feel comfortable, the knees are constantly blown by the cool wind, due to which the joint fluid cools, becomes more viscous, it is not enough to ensure the smooth functioning of the joint.Because of this, friction between the rubbing surfaces of the joint increases, resulting in discomfort and pain.

    The solution to the problem is simple – wear longer clothes that will cover your knees. Ideal if you will be using the

    knee pads

    6. Using simple pedals

    If you often make long trips, then it makes sense to abandon the usual “treadmills” and look towards the contact pedals.Their effectiveness has already been proven by many years of experience, not only of athletes, but also of ordinary cyclists who do not set sports goals for themselves

    It’s all about the mechanics of your legs.