Knee pain affects one out of four adults in North America, and over 50% of individuals above the age of 65 suffer from chronic knee pain. Chronic knee pain is among the leading causes of disability. Most people cannot even perform daily tasks such as climbing stairs or walking long distances with severe knee pain. This may sound alarming.
The good news is that Knee Pain Physiotherapy is a proven, effective solution for reducing pain and restoring function, often eliminating the need for surgery.
At AlphaOne Physio, we provide physiotherapy for knee pain, offering individualized treatment to identify the root causes and help patients live a pain-free life.
Now, along with the causes, risks, and symptoms, discover some physiotherapy treatments to get your knee pain under control.
What Causes Knee Pain?
Knee pain can stem from various sources, each impacting the joint differently:
- Injuries: A sudden twist, fall, or blow can lead to ligament or cartilage damage. Common knee injuries include:
- Anterior cruciate ligament (ACL) tears
- Meniscus tears
- Patellar tendinitis
- Fractures of the knee joint
- Arthritis: Both osteoarthritis and rheumatoid arthritis cause joint degradation, leading to inflammation, pain, and stiffness in the knee.
- Overuse or Repetitive Stress: Activities like running, jumping, or heavy lifting can lead to chronic irritation, often manifesting as patellofemoral pain syndrome or bursitis.
- Biomechanical Issues: Misalignment of the knee, flat feet, or abnormal walking patterns can increase stress on the knee joint.
- Obesity: Carrying excess weight puts more pressure on the knee, increasing the risk of pain and injury. Studies show that every extra pound of body weight puts about 4 pounds of pressure on your knee joint with each step, significantly increasing the risk of knee pain and injury.
Recognizing the Symptoms of Knee Pain
The symptoms of knee pain vary, but common signs include:
- Pain and tenderness around the knee joint.
- Swelling or redness in the knee.
- Stiffness or a feeling of the knee being “locked” in place.
- Weakness or instability, making it difficult to bear weight on the knee.
- Clicking or popping sounds: You may hear or feel a clicking or popping sensation, which could indicate cartilage damage or joint misalignment.
- Pain during specific activities: Pain may worsen with activities such as bending, squatting, or standing up from a seated position.
If you’re experiencing persistent or worsening knee pain, it’s time to seek professional help. Book Your Knee Pain physiotherapy at AlphaOne Physio today for a personalized assessment to get to the root of your knee pain.
Risks of Not Treating Knee Pain
Ignoring knee pain can lead to serious long-term consequences:
- Chronic pain can worsen with time.
- Decreased mobility, making basic tasks like climbing stairs or walking difficult.
- Increased risk of additional injuries, including hip or back pain due to compensatory movements.
- Muscle weakness and atrophy: Prolonged knee pain can lead to the weakening of the muscles surrounding the knee, further exacerbating the problem and delaying recovery.
- Joint instability: Without proper treatment, knee pain can lead to a sense of instability, making it difficult to perform everyday activities like walking or squatting, and increasing the risk of falls or further injury.
Effective Physiotherapy Treatments for Knee Pain
At AlphaOne Physiotherapy, Chiro & Massage – Calgary NE, we offer a variety of knee pain physiotherapy treatments tailored to each individual’s needs. These treatments aim to reduce pain, improve strength, and restore normal movement patterns.
1. Manual Therapy:
Manual techniques such as joint mobilizations and soft tissue massage can help alleviate pain, reduce stiffness, and improve flexibility. This is especially useful for conditions like patellofemoral pain syndrome or osteoarthritis. In a study published in the Journal of Orthopaedic & Sports Physical Therapy, 82% of patients with knee osteoarthritis reported significant improvement in pain and mobility following manual therapy treatments.
2. Therapeutic Exercises:
A comprehensive rehabilitation program includes strengthening and stretching exercises that improve the strength and flexibility of muscles around the knee. These exercises can include:
- Quadriceps strengthening exercises to support the knee joint.
- Hamstring and calf stretch to improve flexibility.
- Core stability exercises to help with balance and prevent future injuries.
3. Ice and Heat Therapy:
Ice helps manage swelling, while heat can promote blood circulation and muscle relaxation. These simple treatments can complement other physiotherapy approaches.
4. Electrical Stimulation:
For more severe cases, electrical stimulation (TENS therapy) can be used to reduce pain and promote muscle healing. Studies show that electrical stimulation can lead to a 40% reduction in pain in individuals with chronic knee conditions like osteoarthritis.
5. Education and Movement Training:
Physiotherapists at AlphaOne Physio emphasize educating patients on proper movement techniques to avoid further strain on the knee joint. This could involve teaching you how to modify your walking or sitting posture.
Real-Life Experiences with Knee Joint Pain and Physiotherapy
Patients at AlphaOne Physio have shared many success stories about overcoming knee pain with the help of physiotherapy. One story came from an empathetic patient on Quora. He enjoyed running but could not continue with it since he suffered from an injury to the patellar tendon. After several months of discomfort, he sought the treatment of physiotherapy for knee pain. His physiotherapist put together a strengthening exercise program and manual therapy that got him back to running in a few months.
A tailored exercise plan to help regain flexibility and strength may be used without the help of medications or surgery.
Recommended Exercises for Knee Pain Relief
As part of your physiotherapy treatment, your physiotherapist will likely recommend a series of exercises to help rehabilitate your knee. Here are a few common exercises that can strengthen muscles and alleviate pain:
- Quad Sets:
- Sit with your leg extended straight in front of you.
- Tighten your thigh muscles by pressing the back of your knee to the floor.
- Hold for 5 seconds, relax, and repeat 10-15 times.
- Straight Leg Raises:
- Lie flat on your back with one knee bent and the other straight.
- Tighten the muscles of your straight leg and slowly raise it 6-8 inches.
- Hold for 5 seconds, lower, and repeat 10-15 times.
- Hamstring Curls:
- Stand and hold onto a stable object for support.
- Slowly bend your knee, bringing your heel toward your buttocks.
- Hold for 5 seconds, then lower slowly. Repeat 10-15 times.
- Step-ups:
- Use a small step or platform.
- Step up with one foot, then bring the other foot up to join it.
- Step down with the same foot first, and repeat 10-15 times for each leg.
What Causes Knee Pain When Bending?
Knee pain when bending is often due to conditions like arthritis, ligament injuries, or cartilage damage. Poor posture and muscle imbalances can also contribute to discomfort. Discover the common causes and effective treatments in Knee Pain When Bending: Causes and Treatments
What is the Best Home Remedy for Knee Pain?
Applying ice packs reduces inflammation, while warm compresses ease stiffness. Gentle exercises and stretches help maintain mobility. Turmeric, known for its anti-inflammatory properties, can also provide relief. Maintaining a healthy weight minimizes knee strain.
What is the Best Position to Sleep in With Knee Pain?
Sleeping on your back with a pillow under your knees reduces pressure, while side sleeping with a pillow between the legs keeps the joints aligned. Avoid sleeping on your stomach, as it may strain the knee.
Which Fruit is Best for Knee Pain?
Fruits rich in antioxidants and anti-inflammatory properties, like cherries, oranges, and berries, help reduce knee pain. Pineapple, which contains bromelain, is especially beneficial for easing joint discomfort.
Which Tablet is Best for Knee Pain?
Over-the-counter pain relievers like ibuprofen and acetaminophen help manage knee pain. For chronic conditions, doctors may prescribe glucosamine or chondroitin supplements to support joint health. Always consult a doctor before taking any medication.
Which Drink is Best for Knee Pain?
Turmeric milk, green tea, and tart cherry juice have anti-inflammatory properties that can help reduce knee pain. Staying hydrated is also crucial for maintaining joint lubrication and preventing stiffness.
What is the Newest Treatment for Knee Pain?
Regenerative therapies like platelet-rich plasma (PRP) injections and stem cell therapy are emerging treatments for knee pain. These approaches aim to promote tissue repair and reduce inflammation, offering long-term relief.
Is Walking Good for Knee Pain?
Yes, walking helps strengthen the muscles around the knee, improving stability and reducing stiffness. However, it’s essential to walk on even surfaces and wear supportive footwear to avoid further strain.
Conclusion:
While knee pain is common, it doesn’t mean you have to live with it. knee physiotherapy has been clinically proven to restore lost strength, flexibility, and function in the knee. Physiotherapy is a safe and non-invasive means of long-term relief, whether it’s an injury, arthritis, or overuse.
The results of a 2019 study published in the British Journal of Pain indicate that physiotherapy for the knee improved the level of pain, joint mobility, and quality of life from the very first sessions, with results continuing to improve for months thereafter. The advantages are very clear—call AlphaOne Physio for your physiotherapy appointment and begin your journey toward pain-free living.
Don’t let the pain in your knee stop you—our experienced physiotherapists will prepare a personalized treatment plan that will help you manage knee pain and regain mobility. Your pain-free life starts right now!
