How to Ease Your Aching Knees

Do you suffer from aching knees? If so, you’re not alone. Knee pain is one of the most common complaints that people have. There are many different causes of knee pain, but one of the most common is arthritis. Fortunately, there are exercises and stretches that can help ease aching knees. In this blog post, we will discuss some of the best exercises and stretches for knee pain.

What Causes Knee Pain?

The knee is the largest joint in the body. People use it heavily every day as they walk, run, climb, or jump. As a result, it is also very prone to injury and pain. Arthritis is one of the most common causes of knee pain. There are many different types of arthritis, but the two most common are osteoarthritis and rheumatoid arthritis.

• Osteoarthritis is a degenerative disease that breaks down the cartilage in the joints.
• Rheumatoid arthritis is an inflammatory disease that causes the lining of the joints to swell.

Both of these types of arthritis can cause pain, stiffness, and swelling in the knees. Other causes of aching knees include:

• Bursitis: This is an inflammation of the fluid-filled sacs that cushion the joints.
• Tendonitis: This is an inflammation of the tendons that attach the muscles to the bones.
• Injury: A knee injury, such as a torn ligament or meniscus, can cause pain.
• Overuse: Repeating the same motions over and over again can sometimes lead to knee pain.

Symptoms of Knee Pain

The symptoms of knee pain can vary depending on the cause. However, some common symptoms include:

• Pain: This is the most common symptom of knee pain. The pain may be dull or sharp. It may be constant or come and go.
• Swelling: This is often a symptom of arthritis. The swelling may be mild or severe.
• Stiffness: This is often a symptom of arthritis. The stiffness may make it hard to bend or straighten the knee.
• Instability: This may be a symptom of an injury, such as a torn ligament. The knee may feel like it’s going to give out.
• Redness or warmth: This may be a symptom of an infection.

Knee Pain Treatment

The treatment for knee pain depends on the cause. Some common treatments may include:

• Exercise: Exercise can help strengthen the muscles around the knee and improve range of motion.
• Weight loss: Losing weight can help reduce stress on the knees.
• Pain relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help ease knee pain.
• Joint Injections: Steroid injections or hyaluronic acid injections can help reduce pain and swelling.

Exercises and Stretches for Aching Knees

There are many different exercises and stretches that can help ease knee pain. Some of the best ones include:

Stretches

Hamstring Stretch

This stretch helps to stretch the muscles in the back of the thigh which can help relieve knee pain by taking some of the pressure off of the knee joint. To do this stretch:

• Step your right foot in front of you with your toes up.
• Bend your left knee and lean forward towards your right toes until you feel a stretch in the back of your right leg. Hold this position for 30 seconds. Repeat on the other side.

Calf Stretch

A calf stretch can help to stretch the muscles in the back of the lower leg which can help relieve knee pain. To do this stretch:

• Stand at arm’s length from a wall or a sturdy piece of exercise equipment. Put your palms flat against the wall or hold on to the piece of equipment.
• Keep one leg back with your knee straight and your heel flat on the floor.
• Slowly bend your elbows and front knee and move your hips forward until you feel a stretch in your calf. Hold this position for 30 to 60 seconds. Switch leg positions and repeat with your other leg.

Strengthening Exercises

Knee strengthening exercises do not affect the knee joint directly, but they strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This support may alleviate pressure and strain on these joints, which can relieve pain and help a person be more active. Medical News Today suggests trying the following exercises to help alleviate knee pain:

Leg Lifts

• Lie down on the floor with the back flat. Keep the left leg straight and bend the right leg, bringing your right foot closer to the body. Pull your belly button in, slowly lift the left leg without bending the knee. Keep your toes pointed toward the ceiling as you lower your leg back towards the floor, stopping about 12 inches from the floor. Repeat 5x on this side before switching legs.

Standing Hamstring Curls

• Stand straight with the knees only 1–2 inches apart. Hold on to a stable chair, the countertop, or another object for balance. Slowly bend one knee behind the body, lifting the heel off the floor while keeping the thighs aligned. Continue to lift the heel in a smooth motion until the knee bend reaches a 90-degree angle. Keep the straight leg slightly bent to avoid locking it. Hold the bent leg up for 5 seconds and then slowly lower it to the floor. Repeat two more times with the same leg. Switch sides and repeat.

To see a list of more exercises that can help your knee pain, click here.

Contact Texas Spine and Sports Therapy Center

If you are suffering from knee pain, the team at Texas Spine and Sports Therapy Center can help. We offer a variety of services, such as physical therapy, chiropractic care, and massage therapy, that can help ease your pain. Contact us today to schedule an appointment.