Main points of the article:
- Knee pain can be caused by a medical problem such as arthritis, rheumatism, weight gain or due to intense sports activity that wears down the cartilage under the knee.
- Most knee pains are temporary and go away on their own, but there are also knee pains that can only be resolved with surgery.
- Moderate but regular exercise will help you maintain the flexibility of your knees and muscles, and will even help prevent knee injuries and pain.
______________________________________
Knee pain is one of the symptoms that we diagnose ourselves, and indeed, most of us have probably suffered, are suffering or will suffer from knee pain during our lives. Despite the slight anxiety that these pains bring with them (“Why do I have pain all of a sudden?”, “Does this mean I’ve gotten old/that I’ve gotten fat?”), it’s worth remembering that knee pain usually goes away on its own after a few days or a few weeks.
The reasons for these pains can be due to a certain physical condition, for example abnormal or rapid obesity, which causes a lot of strain on the knees, as a result of sports, due to an injury – for example, in the case of a torn ligament, or due to a certain medical condition such as arthritis or infection. The treatment, if found suitable, will be according to the problem, from physical therapy to surgery.
Most random knee pain, that is not caused by an accident or disease, is related to the cartilage that covers the joint bones at the junction between the femur, tibia and patella. The function of the cartilage is to allow the soft and easy movement of the leg, but it is also the one that wears the most and the fastest, and then we experience pain when we move the leg, sometimes we even hear slight friction sounds from it.
In the following lines we will try to answer some common questions about knee pain, in which situations they may arise, what are the symptoms and what is the treatment for the pain.
Knee pain after running – is it normal or is there a problem?
If you suffer from knee pain while running, you are definitely not alone. Most knee pain, according to research, is related to injuries related to running, and this is despite the fact that many studies show that precisely people who run regularly suffer less from knee osteoarthritis. So how can it be?
Knee pain after running. Typical of beginner runners. Photo: Shutterstock
Well, knee pain after running is common in “new” runners, who run incorrectly and without guidance. Improper running includes stepping inaccurately on the foot, or straightening the leg in a certain movement that causes the kneecap to move, thus damaging the cartilage.
How can knee pain be treated after running?
- Taught to run with a guide.
- Put ice on the sore knees.
- Consult the doctor and ask him to prescribe you an anti-inflammatory ointment.
- Shorten your running strides so the leg doesn’t have to straighten and bend.
- If your pain persists, consult a specialist.
What does it mean to have knee pain at night?
Why do people wake up in the middle of the night with knee pain? At night, the body releases high levels of melatonin (a sleep hormone) and prolactin (a hormone secreted by the pituitary gland), which may increase inflammatory processes in the body. The result of the inflammatory process is increasing pain. This is true for knee pain but also for all joint pain.
What do we know about teenage knee pain?
During adolescence, children go through growth spurts: their bones grow faster than their muscles and tendons, and then they experience knee pain. Usually the medical diagnosis for boys and girls who suffer from knee pain is that everything is normal.
Is knee pain while walking an inevitable process with age?
Knee pain while walking can be caused by many reasons, but usually the pain will fall into two categories: sharp pain behind the knee while walking – related to muscle weakness due to a sports injury or accident. Dull pain behind the knee when walking – likely the beginning of arthritis, which usually affects people over the age of 50. After a period of walking (about 30 minutes or more), the knee pain will usually flare up and cause discomfort behind and around the knee.
What can be done to relieve the pain?
During the pain, a hot water bottle over the painful knee for 15-20 minutes should ease the pain and release the stiffness of the joint. Another tip is not to avoid physical activity just because of the fear that the pain will get worse, but the opposite. Your knees need you to move them, and if you avoid it, it will be difficult for you later to do basic physical activity. In addition, seek regular treatment such as physical therapy and listen to the doctor’s recommendations.
Why are there knee pains in pregnancy?
Pregnant women go through physical and hormonal changes that affect the body, weight, posture and even sitting. The new weight added to the body puts pressure on the knees and may cause or worsen knee pain. Most of the time, these pains go away on their own after birth, but there are a number of exercises that can be done to ease the pain, such as adapted and guided physical activity, using shoes with special insoles and following a proper diet.
Knee pain when transitioning from sitting to standing – why is it happening?
Sharp knee pains when standing up after sitting are often caused by patellofemoral pain syndrome, which characterizes athletes or professional runners. The pain is caused by an abnormal load on the knee joint, which damages the cartilage. These pains usually appear in the front of the knee and around the kneecap. The syndrome is also called “runner’s knee”, because about 30% of runners suffer, have suffered or will suffer from it.
Swimming is effective for relieving and preventing knee pain. Photo: Shutterstock
Another cause of knee pain when transitioning from sitting to standing can occur due to medical problems such as blood clots, muscle or tendon injuries, arthritis or cysts. What can help against these pains while standing? Physical therapy, rest, and pain medication can all help, but sometimes surgery is unavoidable.
Knee pain granny medicine – how effective is it?
Grandmother’s remedies for knee pain are usually rest, cold or hot compresses, ice, massages and food rich in turmeric, which is known to be anti-inflammatory. It is important to note in this context that sometimes these treatments help temporarily, but do not treat the problem because sometimes anti-inflammatory drugs or even surgery are needed.
What to do with chronic knee pain?
Chronic knee pain is constant pain that does not stop or subside over a fairly long period of time. They differ from temporary knee pain because they are not caused by an injury or accident, but usually by a medical condition that needs to be diagnosed. Chronic knee pain rarely goes away without treatment, so it is better to diagnose and treat them as soon as possible.
The causes of chronic knee pain are: osteoarthritis (deterioration of the joint), tendinitis, rheumatoid arthritis, a chronic autoimmune inflammatory disorder that causes painful swelling and eventually causes deformation of the joint and erosion of the bone, cancerous tumors and more.
Exercises to strengthen the knees
There are the regular tips for keeping your knees healthy, such as maintaining a healthy weight, regular moderate exercise, and more. We have chosen five exercises to preserve and strengthen the knees by strengthening the muscles. Knee exercises and stretches that improve flexibility and strengthen the muscle will help you avoid injuries and inflammation. Of course, it is important that you consult your doctor or physical therapist before you start doing these exercises.
Exercise 1: knee extension – Sit on a table with your legs hanging freely, and place a thin cloth under the knee, so that the knee is slightly higher than the waist. Stretch the knee slowly with the foot bent, and hold for 5 seconds. Then lower the leg and repeat the exercise with the other leg. Repeat the exercise 10 times on each side.
Exercise 2: Kneeling – Stand upright on a small step, bend the knee to a 90 degree angle and slowly lower it down with the foot bent. Switch legs and repeat 10 times.
Exercise 3: heel and calf lift – Point your toes in (with your heels apart) and lift your feet. Then turn your toes out (as the heels come closer) and lift your feet. This is an excellent exercise for both knees and ankles. Important tip: lean on something to keep your balance and not trip.
Exercise 4: Wall squat – Stand with your head, back and hips against the wall. Slowly bend your knees, and slide down the wall to almost a sitting position. Hold this for 5 to 10 seconds and then slowly come up. Repeat this up to 10 times.
Exercise 5: Swimming – Swimming is an excellent aerobic activity for improving knee pain and strengthening them. Water aerobics is also a recommended and not difficult activity, even for the elderly.