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Struggling With Knee Pain? Here Are A Few Tips

Knee pain can range from an irritating annoyance to a debilitating and life-altering problem. For people who spend much of their time on their feet, dealing with aches and pains is simply part of the job. Anyone who has experienced knee injury or chronic knee pain knows how difficult it can be to get through the days when you’re in agony. That’s why it’s helpful to know some ways that may help relieve your symptoms.

Knee Pain

Bandages and Wraps 

One way to treat knee pain is by wrapping your knee in an elastic bandage or ACE wrap. Wrapping the leg provides compression, which reduces swelling and allows you to move more easily. Using a bandage may also help keep your kneecap in place, further reducing pain and you can click here for more information on how to wrap your knee the right way. Using a tensor bandage is a way to help reduce knee swelling and pressure that may be causing pain. You can also use athletic wraps or compression stockings that have silicone padding which provide support for your knees. 

Physical Therapy 

When it comes to knee pain, physical therapy may be the best way to relieve symptoms. Physical therapy is not only key in recovering from injuries, but it can also help deal with chronic issues or even problems that are relatively minor. A good physical therapist will develop an individualized treatment plan for you, one that describes what type of activities you should avoid and which exercises might provide the most relief. At the same time, a physical therapist may recommend some equipment that can help reduce pain. 


Another strategy many people use to treat their knee pain is through various forms of massage therapy. Massages are great because they allow your body to naturally provide relief through the release of endorphins. Knees are commonly massaged to relieve symptoms related to arthritis, muscle pain, and even bursitis. If you’re experiencing knee pain, it’s worth it to look into what massage therapy can do for you.

Chiropractic treatments 

If there is a specific issue with your knee or legs that causes pain, chiropractic treatment may be able to help relieve symptoms. Every person who receives chiropractic care is different, so your doctor will work with you to create an individualized treatment plan that takes into account your symptoms as well as the overall health of your body. Some people benefit from regular chiropractic adjustments as a way to avoid injury and pain. 

Ice Packs

Another home remedy for knee pain is ice packs. Wrapping crushed or cubed ice in a towel and placing it over your kneecap may reduce inflammation and make movement less painful. If you sit still for long periods of time (such as while driving), try putting the ice pack on the back of your thigh for even better results. The cold temperature constricts blood flow, which helps prevent bruising that can occur when you’re immobile.

Stretches and Exercises

One of the best ways to deal with knee pain is to strengthen supporting muscles around the joint by stretching the tendons, ligaments, and surrounding tissue. In order to do so, you should get in a lunge position with both of your legs slightly apart from each other. Keeping your body upright, push yourself back up so you are standing straight again. Repeat this process for approximately 20 repetitions. You can also try doing leg extensions while lying on a bench horizontally. Then slowly raise your lower body upwards as if you were trying to reach the ceiling. Do this for about 20 repetitions, too.

If you have achy knees and want to stay active, try going on a long walk or hiking trip. Also, consider wearing knee braces that provide support and stability around the joint during activities that may cause pain. This includes playing sports such as tennis or golf, running, cycling, bicycling, skiing, skating, and jumping rope.

Take Medicine 

In order to reduce pain from arthritis in various degrees of severity, it is important to take anti-inflammatory medications such as Ibuprofen (Motrin), Naproxen (Aleve), or even prescription-strength Celebrex if needed. You should also always attempt to use ice packs before taking medication if your knees are hurting. Some people find that they respond better to heat, which can be used in a similar fashion as ice packs or by taking a hot bath for 20 minutes.

Wearing shock-absorbing insoles is another way to reduce pressure and impact on your knees. Always talk with your doctor before adding any type of footwear to make sure it won’t interfere with the proper function of knee braces you may already be wearing. You will also want to make sure that shoes have been fitted by a professional because ill-fitting footwear is often the cause of many types of injuries including those affecting the knees. 

Knee Pain

These are just a few of the many ways that people may treat knee pain. As you can see, there are several different types of treatments available to deal with knee pain. While some options work better for some people than others, there is something out there that will help you get through your day without being in so much pain.