WHAT IS KNEE PAIN?

Pain in or around the knee may indicate a condition affecting the knee joint itself or the soft tissue around the knee. Knee pain is a common problem that plagues millions of individuals worldwide and is one of the most common conditions treated in physical therapy. Though very common, the underlying cause of knee pain can be multifactorial and should be thoroughly evaluated by a medical professional to ensure the most appropriate treatment plan is prescribed to you to best address your deficits.

COMMON CAUSES OF KNEE PAIN

Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, muscular imbalances, injuries such as sprains or strains, sedentary lifestyle, or decreased joint mobility. Knee pain can also be referred from other areas of the body which is why it is important for a thorough medical evaluation.

HOME TREATMENTS

If you have pain, swelling, or lack of mobility or stability in your knee, it is highly recommended that you seek medical attention for your knee pain. The treatment outlined below is only a first-aid measure. Please seek medical advice before moving forward with any other treatments/interventions. 

• Rest - Discontinue activities causing or increasing your knee pain

• Ice - Apply ice to the affected area to help reduce swelling and pain. Apply for no more than 20 minutes at a time and be sure to place a towel between the ice pack and your skin to avoid nerve or tissue damage. A good rule is 15 minutes on, 45 minutes off.

• Compression - Use an ACE bandage or knee compression sleeve to reduce fluid build-up and improve stability in the knee. The compression should be applied as to not restrict blood flow to the lower leg. If you notice that your foot or toes are changing colors or are becoming numb, the bandaging is too tight. 

• Elevate - To reduce swelling, elevate the knee above the level of your heart by placing some form of bolster, like a pillow, under your knee while lying down. 

EXERCISES FOR KNEE PAIN

In Exercises for Knee Pain: In physical therapy we use exercises to strengthen and stabilize the knee to help reduce pain and improve function. We progress these exercises based on the recovery of the affected area and each patient’s tolerance to activity. Here are some basic knee exercises that we use in the early stages of treating knee pain that can easily be performed at home. Please consult with a medical provider before beginning any exercise program.

• Short Arc Quad Knee Exercise

• Long Arc Quad Knee Exercise

• Clamshell Exercise

• Straight Leg Raise

• Quad Sets

Check out our YouTube Channel for descriptions on how to perform these exercises or if you have any questions about your knee pain please call us at 460-785-5415 to schedule a consultation with one of our Doctors of Physical Therapy.

Straight Leg Raise

The straight leg raise exercise is an exercise to work your hip flexor and quadriceps musculature. It is a common exercise performed during knee rehabilitation and requires little to no equipment! To perform the exercise, lie on a flat surface (such as your bed). The leg not being exercised is bent to allow your foot to rest flat on the surface you are lying on. The leg being exercised is kept straight with your toes/ankle pulled back towards you and the leg is lifted towards the ceiling. We cue to raise the leg as high as the opposite knee cap. Slowly lower the leg and repeat.