Stop KNEE Pain in 60 Seconds! (GUARANTEED) The ONLY Exercise You’ll Ever Need
Rest: Avoid activities that aggravate the pain.
Ice: Apply ice packs wrapped in a towel for 15-20 minutes at a time, several times a day, to reduce inflammation.
Compression: Use a compression bandage to minimize swelling.
Elevation: Keep your knee elevated above your heart whenever possible to reduce swelling.
General pain relief measures:
Over-the-counter pain relievers: Medications like ibuprofen or acetaminophen can help manage pain and inflammation.
Heat: Once the initial inflammation subsides, applying heat with a heating pad or warm compress can improve blood flow and ease stiffness.
Lifestyle modifications:
Maintain a healthy weight: Excess weight puts extra stress on your knees.
Strengthening exercises: Exercises targeting your quadriceps, hamstrings, and calves can improve knee stability and support.
Stretching: Regularly stretching the muscles around your knee can improve flexibility and range of motion.
Supportive footwear: Choose shoes with good arch support and cushioning to absorb impact.
When to see a doctor:
If the pain is severe or doesn’t improve with home treatment after a few days.
If you experience swelling, redness, or difficulty walking.
If you suspect a knee injury like a torn ligament.
Here are some resources you can consult for more details on knee pain management:
American Academy of Orthopaedic Surgeons: https://orthoinfo.aaos.org/en/diseases–conditions/?bodyPart=KneeLowerLeg
Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/knee-pain/symptoms-causes/syc-20350849
Cleveland Clinic: https://my.clevelandclinic.org/services/knee-pain-treatmentpen_spark
Sources
portal.jfmed.uniba.sk/download.php?fid=872
www.workerscomp-buffalo.com/common-knee-injuries/