Sports Injury Guide: How to Help Knee Pain

Knee pain is one of the most common health complaints worldwide. It’s estimated that 15 to 20% of men and up to 20% of women are struggling with this problem. Children and teenagers may experience chronic knee pain too.

From sports injuries to bursitis, osteoarthritis, and gout, dozens of physical conditions can cause pain in the knee. Many times, this problem results from deterioration and degeneration of the joint.

Endurance athletes, for example, are more likely to experience wear and tear of the knee joint, which triggers pain, swelling, stiffness, and other symptoms.

Treatment depends on the underlying cause of your condition. Knee pain due to osteoarthritis, for instance, requires a different approach than meniscus tears and knee injuries.

Early diagnosis can increase your chances of a successful recovery and prevent complications.

If you’ve injured your knee while playing sports, you may wonder what to do relieve pain and swelling. Here are handy tips on how to help knee pain and restore your mobility.

Try the RICE Method

The acronym RICE stands for rest, ice, compression, and elevation. It’s often used as a first-line treatment for muscle, ligament, and joint injuries.

What you need to do is to apply ice on the affected area, wrap your knee with an elastic bandage, and keep your leg raised whenever possible. Also, it’s important to get adequate rest in the first few days following a knee injury.

This treatment method may help prevent and reduce swelling, relieve pain, and speed up healing. It works best when used immediately after an injury. If your symptoms persist, consult a doctor as soon as possible.

How to Help Knee Pain with Mild Exercise

While it’s important to rest for a couple of days, it doesn’t mean you should stay glued to the couch. On the contrary, it’s recommended to engage in mild exercise and keep the joint moving.

Walking, stretching, water aerobics, Tai Chi, and other simple exercises can help relieve stiffness and increase your range of motion. Just make sure you don’t go overboard in the first week or so.

As your pain subsides, you can gradually ease your joint back into action. Focus on exercises that strengthen the muscles around your knee, such as:

  • Straight leg raises
  • Bodyweight squats
  • Resistance band squats
  • Hamstring curls
  • Hamstring stretches
  • Step-ups
  • Cycling
  • Swimming
  • Brisk walking

Avoid high-impact activities, such as running, jogging, and contact sports.

If you’re not sure what exercises work best, consult a chiropractor or physiotherapist. They will examine your knee, assess your symptoms, and develop a personalized exercise plan.

Consider Chiropractic Care

Chiropractic care is a safe, effective way to relieve knee pain and prevent further injury. This form of treatment can help restore your flexibility and range of motion, improve joint health, and reduce or eliminate the need for medications.

A skilled chiropractor can determine the root cause of knee pain and recommend the best course of action. He or she may use mobilization techniques, chiropractic manipulation, trigger-point therapy, or massage to improve joint function and stability.

Don’t Let Knee Pain Slow You Down

Without proper treatment, knee pain can keep you from staying active and affect your quality of life. Over time, it may worsen and limit your mobility.

Don’t wait until it’s too late! We know how to help knee pain without addictive painkillers or invasive treatments. Contact us today to book an appointment!

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