7 Ideas to Relieve Knee Pain

Knee pain is a very common problem, whether you are a senior or a young adult, you will find that this can occur easily as you age. Knee pain is usually a side effect of pushing yourself too hard, wearing the wrong shoes, a lack of conditioning or warm-up before exercise, or a sudden increase in the intensity of activity. You cannot go from zero to 100 without harming your knees.

Sometimes, knee pain can go away with at-home treatment options. Here are several ideas for how to relieve your symptoms, and where you can go for knee pain in Baltimore, MD.

1. Rest Your Knee

One of the best ways to relieve knee pain is to rest your knee. Avoid activities that put extra stress on your knee, and just take it easy for a while, especially if you have been too hard on your knees the past few days.

2. Take Over-the-Counter Medication

Over-the-counter pain medication, such as acetaminophen or ibuprofen, can help reduce knee pain and inflammation. However, depending on your medical history, these may not be an option for you. Always check with your doctor before taking any medication, even OTC medication.

3. Apply Ice

Applying ice to your knee can help reduce pain and swelling. To do this, simply wrap an ice pack around your knee and keep it there for up to 20 minutes at a time, several times a day.

4. Use a Compression Device

Wearing a compression device can help minimize pain by boosting circulation, preventing excessive movement, and providing support to your knee. A physical therapist can recommend the best type of compression device for your knee pain, whether it’s a knee sleeve, a wrap-around knee brace, or a patellar knee brace.

5. Keep Knee Elevated

Elevating your knee is another way to minimize pain and swelling. Prop your knee up by putting a pillow or cushion underneath your knee while you rest.

6. Massage Your Knee

Massaging your knee can help reduce pain and stiffness by loosening up stiff muscles and stimulating blood circulation in the knee joint. Use gentle, circular motions to massage the area around your knee. Some knee braces have a massage and heat feature, which may give you relief.

7. Do Stretching Exercises

Stretching is one of the most effective ways to relieve knee pain. Stretching out the hamstring muscles and calf muscles can have a direct impact on how your knee feels, as it is very common for tightness in the hamstring and calf muscles to result in knee pain. Stretching can relieve tension, loosen up the muscles, and also boost circulation. Before doing any stretches, always check with a physical therapist to make sure you know how to do them correctly and safely.

Knee Pain Treatment in Baltimore, MD

For knee pain that persists, it’s time to take it to the experts. The orthopedic specialists at Orthopaedic Associates of Central Maryland (OACM) have the skills and experience to treat all types of knee pain.

We offer on-site diagnostic services which allow us to quickly diagnose the cause of the knee pain and prescribe the right treatment. We also have dedicated physical therapy clinics for the rehabilitation of your knee. Our orthopedic doctors are board-certified in orthopedics, and many are fellowship-trained, so you can trust us as the best practitioners in orthopedics in Baltimore, MD, and the surrounding area of central Maryland.

To schedule an appointment with us, use our online request form or call our office today at (410) 644-1880. We look forward to getting you back to your life pain-free!