What Are the Causes of Knee Pain?

Knee pain is a common ailment and complaint of all ages. You can have knee pain because of several reasons. They are:

  • A recent diagnosis of arthritis- either osteoarthritis or rheumatoid arthritis. This kind of degenerative disease affects the joints, especially the protective cartilage covering the joint. Mostly known as the wear-and-tear disease, the cartilage between your joints slowly wears away causing bones to rub against each other causing painful bone spurs which leads to knee pain. 
  • A sudden injury or impact due to an accident. These usually refer to a fracture or bruising near the knee and almost immediately warrant urgent medical attention. 
  • Rheumatoid arthritis is an auto-immune disorder wherein the cells attack itself which leads the joints in your bones to fade away and the affected area to be deformed. This might be the reason behind the painful sensations around the knee. 
  • Occupationally related reasons can also be why you are facing painful bouts of knee pain. If you are a sportsperson, especially someone playing on a cement court, your knees can be affected by the extra pressure it has to endure. 
  • Age is the most significant factor when it comes to knee pain. As you grow older, your joint health and strength decrease making you more vulnerable to tears, hairline fractures, and diseases like arthritis.

Apart from opting for physiotherapy for knee pain, surgical interventions, and pain medication, there are several preventative measures to avoid serious and painful knee pain symptoms. 

10 Do’s and Don’t of Knee Pain

  • Rest Can Be Harmful- The most common treatment advice you will get from everyone is to take complete rest if you have been diagnosed with arthritis or have been facing any kind of pain. Although a day or two of rest is fine, making it a habit can harm you. Once you start leading a sedentary life, you enable your muscles to get weaker which is worse for joint pain. Instead, ask your physiotherapist to design a low-impact safe exercise regime that can help you manage your pain. 
  • Regular Exercise is the best medicine- When it comes to delaying the onset of degenerative diseases, nothing works quite as well as regular exercise. There are different types of exercise regimes that are made for every fitness level. Cardio exercise can help increase your heart rate and help with healthy weight management. Weights and strengthening can help empower your muscles to support your joints and delay the onset of diseases like arthritis. Physiotherapy for knee pain also recommends exercises that are great for muscle strengthening and long-term prevention. 
  • Exercising Caution– If you are someone who is at risk for developing wear and tear diseases like osteoarthritis, then it is imperative that you exercise caution in your everyday life- like avoiding a fall. If you have a painful knee, then a fall can make it worse. Make sure you provide enough lighting in your house, especially near the stairs. When trying to reach for something, make sure that you use a hefty and sturdy stool that easily manage your weight. 
  • Home Therapies- If you had a minor accident, or you are facing a painful flare up of a disease, try applying basic home remedies and therapeutic techniques first. The most popular being the RICE method. It is the Rest, Ice, Compress and Elevate. Ice helps decrease the inflammation and elevating helps ensure a stable blood flow to the elevated area. With physiotherapy for knee pain, you can try some exercises at home to help reduce pain. 
  • Healthy Weight Management– A healthy weight is very important to help decrease your chances of developing knee pain. When you are overweight or obese, it put more pressure on your joints in your knee and back to support the additional weight. So make sure you are consistently keeping your weight under check. 
  • Ask for Support– Sometimes, it can be difficult or embarrassing to ask for support, but not asking for help can worsen your pain. If you need a knee splint or crutch to help you stay stable, then do get those to help you to prevent any additional flare-ups. If you need help, walking down the stair, do ask for help! 
  • Try Alternative Therapies– Apart from physiotherapy for knee pain, do try out other drug-free, non-invasive therapies for pain like acupuncture. It is an ancient healing method that involves inserting needles at certain points of the body to help relieve pain. 
  • Always Wear Correct Footwear– Choosing the wrong kind of footwear can make your knee pain worse. Whenever you are buying shoes, make sure that they have enough cushioning and support to reduce the stress on your knees. Sometimes for arthritic patients, there is a range of special orthopedic shoes that are made especially for your symptoms. 
  • Avoid High-Intensity Exercise– If you have just been diagnosed with arthritis, it would be wise to stop high-impact exercises like running and jumping. Not only does it put extra pressure on your joints, but it can also worsen your pain if not performed properly. 
  • Get Medical Attention– If your pain gets worse progressively if your daily activities get interfered with by the pain, if you notice abnormal growth or damage, do consider getting immediate medical attention for your pain.

Also Read: 10 Exercises for Tennis Elbow Rehab

For more information about knee arthritis and physiotherapy for knee pain, head on to Phyt Health, India’s first digital physiotherapy platform offering online physiotherapy services and consultations. With a wealth of knee exercises present on their website, you can include them in your daily life depending on your comfort level. All these exercises are curated by expert physiotherapists at Phyt Health. You can also book your online video consultation on the app, to discuss any issues you might be facing and begin your journey towards recovery!