top of page
  • Writer's pictureAll of Pain

[Bergen County Management] How to Keep Your Knees Pain-Free

Updated: Jun 26

knee pain relief

It's hard to keep functioning when you're experiencing knee pain. It can be frustrating and often debilitating. Unfortunately, knee pain is a common issue faced by people of all ages.

The key to overcoming pain is learning how to manage it effectively. We are here to help you deal with your knee problems, whether it's your own or a loved one's. Knee pain does not have to be debilitating or keep you from living a normal life.

This blog seeks to provide helpful tips to readers wishing to address knee pain issues or any other condition that causes pain around or near the knee joint. In addition, our blog provides expert and clinical advice from our Bergen County pain management specialists that can help you in your healing process.

Know Why You're Experiencing Pain

Knee pain is a common problem that can affect people of all ages. A number of factors, including injury and overuse, can cause pain in the knees. Therefore, it's important to find out why you're experiencing pain in the first place.

The knee joint is a ball-and-socket joint, meaning the rounded head of the femur fits into a shallow socket in the tibia and fibula bones. The patella (kneecap) also sits on the front of the knee. The knee joint is supported by ligaments, tendons, and muscles. Ligaments are strong bands of tissue that attach bone to bone. Tendons are tough cords that connect muscles to bone. Muscles move bones by pulling on them with their tendons.

Even if you're in great shape, your knees can be a source of pain and discomfort. The knee joint is one of the most complex joints in the body, which means it's prone to injury and degeneration over time. The good news is that there are treatment options available to help manage your knee pain.

top rated pain clinic in New Jersey

Be Consistent with Your Treatment

Use the treatment that works best for you. You may not see improvement right away, but keep at it. If you're not sure which treatment works best for you, talk to a pain specialist about it. They will discuss all possible treatment options and will determine the best course of action to help manage your condition. You might also find that you need some combination of treatments in order to get the relief you need.

Physical therapy is one of the most common treatments to help manage knee pain. Physical therapists can teach you exercises that strengthen the muscles around your knees while also stretching them out to increase flexibility and relieve pressure on joints that may be causing you pain.

Exercise Regularly

Exercise is one of the best ways to keep joint pain from getting worse and may even prevent osteoarthritis from developing in those who are at risk for it. Exercise also helps build strength around your knees and improve flexibility so that you have better control over your movements — both important factors in preventing injury and reducing pain if you already have arthritis in or around your knees. Exercise helps strengthen muscles around the joint, decrease swelling and improve range of motion — all important components of managing knee pain long term.

Stretch Before Exercise and Activity

A stretching routine can help keep your muscles loose and prevent them from tightening up over time due to inactivity or lack of use. When stretching, focus on gradually increasing the range of motion as long as it doesn't cause any discomfort or pain in your knees or hips; this will help keep your joints mobile and prevent them from becoming stiffer over time.

You should also include stretches that target specific muscle groups around the knee joint itself; many people find that these types of exercises are especially helpful for relieving knee pain.

knee pain treatment

Strengthen Your Leg Muscles

Strengthening your muscles will help support and stabilize the joint. Stronger muscles around your knee may help keep it from buckling inwards or outwards during activity.

Stronger muscles also help you rotate your thigh inward (adduction) and outward (abduction), which can help ease the pain when walking up or down stairs. For example, strengthening the quadriceps (thigh) muscle can help improve flexibility in the patellofemoral (kneecap) joint.

Avoid Activities that Cause Pain

If you have knee pain, avoid activities that make things worse — such as walking up stairs or hills or running — until the pain subsides. You may need crutches to help support yourself while walking until your symptoms improve enough to allow normal function without discomfort or pain.

Watch Your Weight and Diet

Being overweight puts a lot of extra pressure on your knees. This can lead to arthritis and other problems that make it much harder for your knees to move normally. If you're overweight, talk with your doctor about how to lose weight safely. You may want to join a weight-loss program at your local hospital or community center.

Practice Good Posture

This may seem obvious, but good posture is key to managing knee pain. Having poor posture can put extra stress on your knees when you walk or run, increasing the risk of injury.

The way you stand or sit can put pressure on your knees, causing discomfort and pain. For example, suppose you cross your legs while sitting down or walk with a limp. In that case, this puts stress on the knee joint and increases pressure inside the joint capsule — the soft tissue around the joint — which can irritate nerves near the joint capsule that transmit sensation from within to outside of the joint capsule (known as proprioceptors).

When you have knee pain, you may find that it's easier to walk with a limp or favor one side over the other. Unfortunately, this can lead to muscle imbalances and poor posture, which can worsen the pain and lead to other problems like back pain.

Focus on keeping your spine straight when standing or sitting, and don't let one leg take more weight than another when walking or climbing stairs. Make sure to sit with your back straight, walk with your feet under your hips and keep your knees bent over 90 degrees while standing.

pain management

Take it Easy on Your Knees

Resting your knee is one of the best ways to reduce inflammation and relieve pain. Avoiding high-impact sports or activities such as running or jumping will help protect your knee from further damage. You should also avoid bending or squatting for too long, as this can put a strain on the joint. If you're experiencing pain when running or playing sports, avoiding these activities is best until you've received a proper diagnosis and treatment plan.

Know How to Manage Your Knee Pain

Everyone's experience with knee pain is unique, but there are some things most people can learn about managing discomfort. This guide will help you keep your knees strong and pain-free while also preventing injuries that can result in more serious problems.

Knowing how to manage pain is important because it lets you properly take care of your body. Work with a Bergen County pain management specialist to identify and keep track of the things causing you pain, so you can avoid or reduce them when possible.

When you understand your pains and how to treat them, you'll be able to manage your pain more effectively and improve your quality of life. If you have any further questions about knee pain management and relief, don't hesitate to leave us a question in the comments or book an appointment with us today!


bottom of page