Living with constant knee pain can be hard. Discomfort and painful sensations in your joints may be caused by arthritis, excessive foot pronation, or straining of the muscles protecting your knee. Knee arthritis is actually the most common culprit of physical disability in Americans. Have you ever wondered how to reduce knee pain?
Continue reading to learn how to reduce and prevent continuous knee pain.
1. Strengthen your glutes
When your glutes are not strong enough, they may cause the pelvis to fall and the upper thigh bone (femur) to drop inward. This disproportion results in painful downward strain on your hip, knee, and ankle when walking. The perfect exercise aimed at straightening your gluteus maximus is hip extensions. Consider implementing those into your workout routine.
2. Stretch the muscles supporting your knees
Desk job and a sedentary lifestyle can cause your glutes to atrophy. This can result in the hamstrings and hip adductor muscles becoming stressed and start compressing your knee joint (as they work to make up for the weakened glutes). Stretching out these support muscles is important to reduce the risk of muscle imbalance. So when straightening your glutes, don’t forget to devote time to stretching your inner thigh muscles.
3. Visit a specialist
If you’re suffering from chronic knee pains, consider scheduling an appointment with a knee specialist. The earlier you determine the culprit of your problem, the earlier you can achieve relief. A knee doctor can provide treatment based on physical and stem cell therapy and regenerative laser procedures. Remember that in time preventative treatment is essential to avoid invasive and costly surgery in the future.
4. Train your core muscles
Untrained abdominal muscles may cause your pelvis to incline forward, resulting in an overly curved lower back and shifting leg bones. Training your core muscles can help achieve proper spine alignment and reduce the pressure on the knee joints.
5. Control your body weight
Excess body weight increases your risk of experiencing knee osteoarthritis. Fat affects your muscle strength and extra weight pressures your knee joints. Your body weight and quadriceps muscle strength are actually interconnected. In that way, the more you weigh, the weaker your knees are.
6. Try heat and cold treatment
Both heat and cold therapy can be helpful in reducing knee pain. But you should choose the treatment depending on the type of pain you’re experiencing. If you’re suffering from inflammation, it’s recommended to avoid hot compresses as they can only contribute to the problem. Heat treatment is perfect to reduce continuous pain from arthritis. But if you’re suffering from a sports injury, consider cold therapy.
7. Wear comfortable shoes
Wearing high heel shoes increases the load on your knees by more than 20%. High-heeled shoes also cause tightness in calves, another common culprit of painful sensations in the knees.
Try wearing flat shoes and stretching out your calves. Plus, change your workout shoes every couple of months. This is a perfect option to avoid wearing shoes with bad cushioning support for your feet and joints.
8. Try keeping a food journal
In some patients with osteoarthritis, consuming nightshade vegetables like eggplants, tomatoes, and potatoes can contribute to inflammation, while others achieve relief from the pain. So it may be helpful to keep a record of your diet and symptoms. You can start by eliminating these foods for two weeks and recording how you feel. Then try slowly adding each item back and see if your symptoms worsen.
The bottom line
Consider using the aforementioned tips to reduce and prevent painful sensations and discomfort in your knees. Try adding glutes-straightening exercises into your workout, stretching your inner thigh muscles, training your abdominal muscles, and maintaining healthy body weight. In addition, try heat and cold therapy to reduce the symptoms. If you’re suffering from permanent knee or joint pain and want to achieve relief, consult a specialist to discuss treatment options.