Tag Archive for: tips to end knee pain

Tips to Help You Bounce Back from Knee Pain

If you ever had any sort of injury, especially a knee injury, you probably appreciate how your knees power you through various sports and activities: kicking, jumping, running, and pivoting. To avoid knee injuries, it helps to understand how your knees work and what you can do to protect them.

When it comes to dealing with any type of injury, the knee is often one of the biggest problem areas of the body. The first thing to understand about knee health is that the knee is a stable joint that functions and exists directly between two very mobile joint the hip and the ankle. If the hip or ankle are injured, mobility of the knee can become limited.

The knee is a joint, the largest joint in the body. Your knees provide stability and allow your legs to bend, swivel, and straighten. The knee is made up of bones, cartilage, muscles, ligaments, and tendons, all working as one. What makes knee injuries complicated is they could be caused by stress or damage to any of these parts. The knee sits in the middle of three bones: the tibia (your shinbone), the femur (your thighbone), and the patella (the kneecap). The patella is a flat and round bone that protects the knee joint.

No matter what your age, you have likely experienced some sort of knee pain. Whether you are an athlete who experiences occasional soreness, or you live with chronic pain from a condition like arthritis, there are solutions to fit your needs. Here are some tips to help you bounce back from your knee pain.

  •  Tip #1: Relieve the pain in some way, and remember the RICE method:

R- Rest and reduce your activity

I- Ice joints that feel swollen, tender, or achy. Use ice for no more than 20 minutes at a time

C- Compress the injured area with a bandage or brace to keep swelling down and provide support.

E- Elevate injured areas above the heart, if possible, to reduce swelling.

  • Tip #2: Properly warm up and stretch before and after activities or sports
  • Tip #3: Maintain a healthy weight through proper diet and exercise
  • Tip #4: Participate in regular activity at least three times per week
  • Tip #5: Wear comfortable shoes with good support, or consider orthotic inserts
  • Tip #6: Use the correct techniques or positions during activities so that you do not strain your muscles

To learn about what may be causing your knee pain and how to avoid it, call Colorado Center of Orthopaedic Excellence at (719) 623-1050 to request an appointment, or request one online.