Knee Pain Relief: How to Get Rid of Knee Pain

Getting rid of knee pain often involves a combination of self-care strategies, lifestyle adjustments, and professional guidance.

The issue with relying on online exercises for knee pain is that they may not be tailored to your specific condition. There are over 20 potential diagnoses for knee pain, and finding the right exercise is crucial.

Searching through countless webpages and YouTube videos for a solution can be frustrating. However, my advice remains consistent: consult with a highly skilled diagnostic physiotherapist who can prescribe exercises tailored to your needs. Using generic exercises found online during an acute phase of knee pain is like playing Russian roulette with your knee.

Rather than focusing on the “best exercises for knee pain” or the “fastest way to reduce knee pain,” I want to share practical tips to alleviate knee pain:

  1. Avoid sitting with your knees bent for more than 10 minutes; straightening your leg periodically can reduce pain.
  2. Refrain from sitting cross-legged, as it can cause twisting motions that worsen knee joint pain.
  3. Wear supportive footwear instead of trendy, soft-soled shoes to benefit your ankles, knees, hips, and lower back.
  4. Sleep with a pillow between your knees if you’re a side sleeper to reduce pressure on the irritated knee.
  5. Stay hydrated to support the cartilage in your knee.
  6. Strengthen your thigh muscles with guidance from a physiotherapist to reduce stress on the knee joint.
  7. Keep muscles flexible through static stretching, foam rolling, or using a massage stick.
  8. If you’re a back sleeper, consider placing a pillow under your knee to alleviate strain.
  9. Ladies, avoid high heels, as they can alter weight distribution and worsen knee joint pain.
  10. Choose softer surfaces like grass over hard footpaths for walking to reduce stress on the knee.
  11. Maintain a healthy lower back through daily stretches and good posture, as lower back issues can contribute to knee pain.
  12. Use ice for acute injuries and heat for chronic or arthritic conditions.
  13. Seek a physiotherapist who uses manual therapy for longer-term knee injuries like osteoarthritis.

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