Knee
Pain is a common knee problem that can originate in any of the bony structures compromising the knee joint the kneecap or the ligaments, tendons, and cartilage of the knee. Can affect people of all ages, and home remedies can be helpful unless it becomes severe.
Symptoms and Possible Causes
Sprains and Strains-torn ligaments
Swollen or bruised, pain or weakness, tenderness around the knee. Muscle spasm or cramping. You cannot put a weight on the injury. Unstable, gives way when you try to stand, , may hear a popping sound during injury.
Tendonitis
Swollen or bruised, pain or weakness, tenderness around the knee. Muscle spasm or cramping. You cannot put a weight on the injury.
Kneecap cartilage damage
Swelling or stiffness around the kneecap or knee joint. Sometimes the joint locking. Clicking or grinding sensation.
Meniscus
Pain inside or outside of the knee, swelling or stiffness, especially when twisting or rotating your knee and difficulty straightening your knee fully. Feeling as though your knee is locked in place when you try to move it.
Tips to relieve the pain
What you need to do ...
To Do …
- Rest your knee. Take a few days off from activities.
- Use an ice pack in a towel and place it on your area (20 minutes every 2 – 3 hours).
- Wear a compressive bandage or knee support.
- Elevate your knee by using pillow under the thigh until the ankle joint.
- Use crutches or stick to reduce the load on the sore knee.
Not To Do …
- Don’t be shy about using a walking aid.
- Don’t risk a fall. Use handrails on staircases.
- Don’t let your shoes make matters worse. Use insoles or use anatomic shoes.
To Do …
- Use a chair that provides support you low back or all spine (use a pillow).
- Move your chair close to the desk or table to keep a good posture.
- Place your feet parallel to the ground. Use footrest under your feet helps a lot.
- Use knee support during the work.
- Use ice for 10 minutes after the work.
Not To Do …
- Keep your knee in the same position for long time. Try to extent and flex gently.
- Kneeling.
- Twist your knee when you walk, or when you sit.
To Do …
- Warm up before exercising and stretch your back muscles afterwards
- Take regular breaks from repetitive exercises.
- Gentle exercise low impact like swimming.
- Choose some exercises that will strengthen the knee muscles.
- Use good, firm shoes, or use special insoles.
Not To Do…
- Suffer or continue to exercise with pain.
- Overexercise tired knee muscles.
- Overextend or overbending your knee joint.
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