Get Rid Of knee Pain-Causes-Symptoms-Medical condition causing knee pain-Risk Factors-Physiotherapy Management For Knee Pain-Simple Home Exercise For Knee Pain-Prevention Methods.

Introduction

What is Knee Pain?

Pain in the knee is a common problem that can affect all age groups.It can originate in any bony structure comprising the knee joint (femur,tibia,fibula) the knee cap patella or the ligamnents, tendons and cartilage (meniscus) of the knee.

Underlying medical conditions : Arthirits,Gout,Bony Infections or Sudden Injury can cause knee pain.

Many minor knee pains can be treated by self care measures.Physical Therapy plays a very important role in curing knee pain.

In some cases however, your knee may require surgical treatment.

Knee Pain Can Be Divided Into Three Major Categories:

Acute Conditions

It includes :

• Broken Bone.
• Torn Ligament.
• Meniscal Tear etc.

Medical Conditions

It includes:

• Rheumatoid Arthiritis.
• Osteoarthiritis.
• Bony Infections.

Chronic Condition (Mainly Due To Over Use)

It includes:

• Osteoarthiritis.
• Chondromalacia.
• IT Band Syndrome.
• Patellar  Tendinitis.
• Patellar Bursitis.

Causes

Here i will discuss about the causes of the knee pain, it might be due to sudden injury,other underlying medical conditions such as types of arthiritis and other problems.

Acute Conditions : Here is the list of acute injury cases related to knee--

• Fractures.
• Ligament Injury.
• Meniscal Injury. 
• Joint Dislocation. 
• Knee Bursitis.
• Patellar Tendinitis.

Symptoms

The location and severity of knee pain may vary, depending on the cause of the problem or injury.

Signs And Symptoms Of Knee Pain Includes:

• Swelling  And Stifness.

• Redness And Warmth to the touch.

• Weakness or Instability.

• Inability to fully straighten the knee(locking of knee).

• Shifting weight to the opposite knee or foot.

• Didfficulty in weight bearing or walking due to instability of the knee/due to ligament damage or sprain.
  

What Medical Conditions Can Cause Knee Pain?

Rheumatoid Arthiritis : It is an autoimmune condition that can affect almost any joint in your body including your knees.It causes severe pain and disability as well as swelling.

Osteo Arthiritis :It is also known as Degenerative Arthiritis or Common  Arthiritis. It is a wear and tea ar condition that occurs when the cartilage in your knees deteriorate with age.

Gout: This type of Arthiritis occurs when Uric Acid Crystallizes and accumulates in the joint. Gout most commonly affects the big toe and can also occur in the knee.

Pseudogout:It is also known as False Gout, accumulation of Calcium containing crystals in the joint fluid.Knees are the most common joint affected by Pseudogout.

Septic Arthiritis: It is a condition when your knees get infected leading to swelling, pain and redness.It often occurs with a fever. It can quickly cause extensive damage to the knee cartilage.This condition requires treatment as soon as possible.

Chronic Conditions :There are several chronic condition,here below i have mentioned one 

Patellar Tendinitis:Inflammation of the tendons connecting the knee-cap (patella) to the shin bone.It is a chronic condition, you can see this condition  mainly in the runners and cyclists.

Risk Factors:

Excessive Weight 

Being over weight or obese increases stress on your knee joints.It can cause difficulty in doing your daily life activities such as walking,climbing stairs.It increases the chances of Osteo Arthiritis and break down of joint cartilage.

Lack  Of  Muscle Flexibility Or Strength 

Strong Muscles helps to Stabilize and protect your joints, and muscle flexibilty can help you achive full range of motion(ROM).

Biomechanics

The knee joint is complicated in its operation and is used frequently throughout the day.Any change in the movement of the joint (leg-length difference) change in walking style due to back problems can cause subtle changes and can cause pain and injuries.

Certain Sports And Occupation 

Some sports put greater stress on your knees than do others.Alpine skiing with its rigid ski boots and potential for falls, basketball, jump and pivots, repeated pounding your knees when you run or jog all increases your risk of knee injury.

Previous  Injury

Having a previous injury makes it more likely that you will injure your knee again.

Physiotherapy Management For Knee Pain.

The initial visit is important to ensure correct diagnosis and proper management by your Physiotherapist.During his or her visit he or she will interrogate you to gather information about the history of your problem.From the information gathered during history,a focused examination will be conducted.

It may consist of :

• Gait Evaluation.
• Palpation.
• Range Of Motion.
• Strength Measurement.
• Assesment Of Your Balance.
• Girth Or Swelling Measurements.
• Special Tests.

After  completion of proper examination,your Physiotherapist can work with you to initiate the correct treatment procedure.

It is very important for you to be  active and engage in the treatment program.

Most often the exercises are focused on stretching and strengthening muscles to treat muscle weakness and improve mobility of the knee.

Exercises For Knee Pain 

Note:Before beginning any kind of exercises make sure you consult with your Physiotherapist.

Leg Stretch 

Stretching is very important before performing any kind of exercise,it aids and prepare your muscles for work.

 

Procedure:

• Sit on the floor with your legs stretched out straight in front of you.
• Now,slowly bend one knee up towards your chest ,sliding your foot along the floor, until you feel a gentle stretch.
• Hold for 5 seconds.
• Straighten your leg as far as you can hold in this position for 5 seconds.
• Repeat 10 times with each leg.

Muscle Stretch 

Procedure:

• Lay down with a rolled-up towel under the ankle of your leg.
• Bend the other leg at the knee.
• Use the muscles of your straight leg to push the back of your knee firmly towards the bed  or the floor.
• Hold for a slow count of 5.
• Repeat atleast 5 times with each leg.
• Try to do this exercise at least once a day.

Straight Leg Raise.

This exercise can be performed in different variations,i have mentioned two below:

• Straight Leg Raise in Sitting Position.
• Straight Leg Raise in  Lying Position.

Straight Leg Raise in Sitting Position.

Procedure :

• Sit comfortably with your back supported in  chair with good posture.
• Straighten and raise one leg.
• Hold for a slow count of 10,then slowly lower your leg.
• Repeat this at least 10 times with each leg.

Straight Leg Raise in Lying Position.

Procedure:

• Lie down in a supine position.
• Hold one leg straight and lift the other leg just off the bed.
• Hold  for a slow count of 5 then lower your leg.
• Repeat 5 times with each leg.

Tips:For better result practice it twice a day.

Hamsteing Curls

Hamstring muscles are the muscles along the back of your thigh.

Procedure:

• Lie flat on your stomach comfortably.
• Slowly bring your heels close to your butt.
• Hold the position for 5 seconds.
• Repeat 5 times each for both legs.

Tips:You can also perform this exercise with standing position,hold onto a chair and lift one leg at a time.

If this becomes easy, you can add weights after consulting your physiotherapist.

Leg Cross

Procedure:

• Sit on the edge of a table or bed.
• Cross your ankles over.
• Push your front leg backward and back leg forward against each other until the thigh muscles become tense\tight.
• Hold for 10 seconds then relax.
• Switch your legs and repeat it 5 times.

Step Ups

Procedure:

• Step onto the bottom step of your stairs with the right foot.
• Bring up the left foot,then step down with the right foot,followed by the left foot.
• Repeat with each leg until you get short of breath.
• Hold on the bannister if necessary.
• As you improve, try to increase the number of steps you can do in 1 minute and height of the step.

Knee Squats

Procedure:

• Hold onto a chair or work surface for support.
• Squat down until your kneecap covers your big toe.
• Return to standing.
• Repeat to atleast 10 times.
• As you improve,try to squat a little further but do not bend your knee beyond a right angle.

Wall Squats

Procedure:

• First keep your foot on the floor.
• Stand with your back against the wall(your feet and shoulder should be width apart).
• Slowly bend your knees and keep your back and pelvis against the wall.
• Hold for 5-10 seconds(do not bend too deeply).
• If you feel any pressure or discomfort in your keees change your position a few seconds longer each time.

Side Leg Raise 

Procedure:

• Lie on one side with your leg slacked.
• Slightly  bend the bottom leg for support.
• Straight the top leg and raise it to 45 dergrees.
• Hold for 5 seconds,loweer and than relax.
• Repeat it for 10-15 times.
• Switch sides and start over.

NOTE : Exercise should never cause pain or make it worse.But keep one thing in your mind muscle soreness after a hard workout is normal.

Prevention

Keep Extra Weight Off
 

Maintain  a healthy weight.It is one of the best things you can do for your knees.Every extra weight you put on adds extra strain on your joints and increases the risk of injuries.

Get Strong And Stay Flexible

If your muscles are weak that support the knee they will lead you to injuries.

You should focus in building up strong quadriceps and hamstrings which support your knees.

Balance and stability training helps the muscles around your knees work together more effectively.But remember  tight muscles can also contribute to injury so,stretching exercises are important.