Dealing with knee pain on a daily basis can prevent you from living your best life. Whether the pain is from an old injury, wear and tear, or arthritis, knee pain can make even the simplest tasks feel like a struggle. Have no fear, there are ways to help you manage this pain and get you back to doing more of what you love!
Understanding Knee Pain
Knee pain is the discomfort or pain around or in your knee joint. The knee is the biggest joint you have in your body. It helps to support and absorb the weight of your upper body when you move. Knee pain can fluctuate throughout the day or from day-to-day depending on your activity level. Common causes of knee pain are:
- Injuries (old or new): sprains, tears in ligaments/meniscus, or dislocations
- Arthritis: inflammation, swelling and stiffness in the joint
- Overuse: tendinitis, bursitis, or patellofemoral pain (runner’s knee)
Regardless of the cause, knee pain can make you feel achy, stiff and unstable on your feet. The good news? There are solutions that can help you feel more supported.
One of the most effective ways to manage knee pain is to use a knee brace. Knee braces are designed to provide extra support for the weakened or injured knee, by reducing pressure on the painful areas and providing stability. They provide support by keeping the correct alignment of the knee. There are many different styles, some use rigid materials, others use soft materials with compression, so finding the right one for your specific needs is key. This is where a BioPed clinician can really make a difference. BioPed clinicians are specialist in the lower limbs, and can assess your knee pain, and recommend the best brace for your unique situation.
Tips For Helping with Knee Pain
In addition to bracing, here are some practical tips you can use to manage your knee pain at home:
- The R.I.C.E Method: this method should be used immediately after injury/trauma
- Rest: Minimize physical activity to allow for healing.
- Ice: apply ice to the injury for about 15–20-minutes every hour the first day of injury (never apply ice directly to the skin, always have a barrier between the ice and the skin).
- Compression: compression wraps help to reduce knee swelling to the knee.
- Elevation: prop up your leg on some pillows and keep it at a height above your heart to help minimize swelling.
- Stay Active: gentle activities such as walking, biking or swimming can keep your joints moving while not putting stress on them
- Strengthen the Tendons and Muscles: focusing on strengthening the muscles and tendons around the knee can significantly reduce the pain you feel in your knee
- Watch Your Weight: extra weight adds pressure to your knees. Maintaining a healthy weight can relieve strain and reduce pain over time.
- Custom Orthotics: sometimes knee pain can be caused by poor foot alignment, and orthotics can help reduce knee pain placing the foot in a neutral position.
Find a Clinic Near You
Remember, knee pain does not have to keep you on the sidelines. With the correct brace, personalized support from a BioPed clinician, and some simple at-home techniques, you can manage your knee pain and get back to doing more of what you love!
