Health Blog

Tips For Relieving Knee Pain

pain

Are you one of the millions of Americans suffering from aching or painful knees? You are not alone. According to the CDC (Centers for Disease Control and Prevention) 1 in 2 people may develop painful knee osteoarthritis by age 85. In addition, if you struggle with weight, research shows that 2 in 3 people may develop painful knee arthritis in their lifetime.

 

The knee is an incredible joint, having to sustain 6 times your body weight in force, while moving through a large range of motion. The knee joint is inherently unstable, held together by a mass of ligaments, tendons and muscles. The knee also takes a beating during your lifetime. It is estimated that you will walk an estimated 200 million steps, therefore it is easy to see why your knees sustain a lot of wear and tear over the years.  

 

How to Keep Your Knees Healthy

There are a variety of factors that can cause knee pain, but it is important to focus on preventing knee pain from occurring and what can be done to keep your knees healthy.

 

Here are useful tips to keep your knees working in tiptop condition:

 

  • Stretch daily – With sitting for prolonged periods, walking, bending and other activities, your muscles and tissues can become tighter. Daily stretching maintains good flexibility in your muscles, tendons and ligaments around the knee. This allows the knee to continue with its normal range of movement in many directions.
  • Strengthen your legs – Since the knee is very unstable, it requires good muscle support and strength. This provides the stability needed to bend properly, walk and run. Studies show that strengthening the quadriceps muscle is very important in preventing knee pain and knee osteoarthritis.*
  • Get a tune up from your physical therapist – Your knee needs to move side to side, back and forth, and rotate. Our physical therapists are medical experts in evaluating these special types of motions called accessory movements. By evaluating and treating your knee on a regular basis, our physical therapists can keep your knees moving as they should.
  • Use ice or heat – Typically, ice is used after a flare-up of inflammation, injury or pain. Heat is used more for chronic swelling in the knee with the purpose of increasing circulation.
  • Keep your kneecap moving – The kneecap or patella is a very important part in knee function. The kneecap protects your knee, but also serves as a pulley for the quadriceps muscle to use. The kneecap tracks up and down in a C-pattern when you bend your knee. Keep your kneecap moving freely by gently pushing it down and up, and side to side. If you find your knee swells, gently lift your kneecap up and away from the joint.
  • Watch your weight – The more weight you carry, the greater the forces and loads on the knee. When squatting down you can increase the pressure on your knee by three fold. When jumping, you can increase the pressure by 6 times your body weight. Therefore, the closer to your ideal weight, the happier your knees can be.

 

The most important part in preventing knee pain is keeping your legs flexible and strong. If you are concerned about how your knees feel when you try to walk, bend and run, then contact Orthopedic and Balance Therapy today. Our experts have years of experience evaluating the proper mechanics of the knee and restoring them, for a pain-free future.

 

*http://www.ncbi.nlm.nih.gov/pubmed/9230035

 

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Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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