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Knee pain mobility techniques

Posted by admin on 26th Apr 2021

Knee pain mobility techniques

Day-to-day activities can be often affected by knee pain. For temporary injuries or mild pain, the RICE treatment can help, but there are other things you can do as well.

When walking downstairs, squatting, depressing the clutch pedal in a car, wearing high-heeled shoes, or sitting for long periods with the knees in a flexed position one can experience various signs of pain. Please don't take these lightly. Contrary to popular belief anterior knee pain is a symptom, not a diagnosis. Diagnosis for the pain is made via exclusion due to the variety of manifestations, pain location and pain level experienced. Thus selecting a specific, non-operative treatment can be exasperating.

Treating temporary injuries or mild pain, starts with the RICE (Rest, Ice, Compression and Elevation)treatment.

Rest is imperative to the healing process, but too much rest can be detrimental. Initially, you may need complete rest, but it is important to get moving again after a few days. Treatment is different for chronic pain since in that case rest may weaken muscles that need strengthening to reduce or eliminate the aforementioned pain.

knee pillow, knee pain, knee pain, rest

Ice can help reduce knee swelling and pain, and it can be especially helpful for bursitis and flare-ups from osteoarthritis, rheumatoid arthritis, and other long-term conditions.

knee pain ice, knee pain

Compression will help reduce knee swelling as well as provide some support. It is recommended to wear a knee brace or firmly wrap the knee. Check out the ORTHOFLEXICS Knee Sleeve One™

knee pain compression, knee sleeve, knee brace

Elevating the knee helps to reduce the excess fluid built up. Raise your knee higher than your heart while lying down flat and prop your leg up on pillows. Do this overnight and at different times during the day.

knee pain elevation, knee pillow

Furthermore, try exercise and physical therapy. Some exercises help build or stretch muscles and ease pain. But know beforehand which exercises should be avoided because they could cause further damage to your knee.

Don't stop at treating the momentary pain, focus on lifestyle changes also. For example, maintaining a healthy weight lessens stress on your knees. Obesity and excess weight are major contributors to chronic knee pain.

Watch out for you other joints as well. If your ankle mobility is inadequate, the knee may be forced to flex, and/or rotate, and/or tilt more than it should. This may result in loads that the tissues of the knee can’t handle. Make it a daily routine to regularly exercise the mobility of the ankles.

Give also a try to manual stretching or McConnell taping. Be aware that taping alone does not significantly reduce pain. However, there is evidence that knee taping, including placebo taping, combined with exercise provides a superior reduction in pain compared with exercise alone.

A knee support is recommended for the entire time you feel the pain and even afterwards. A well-fitted brace will provide slow, limited movement allowing you to gradually regain all range of motion. Knee braces will also come in handy for those who suffer from arthritis as they can aid in reducing pain and inflammation.