In this video, I wanted to go through three quick tips for knee pain relief.
The knee joint is a hinge-type synovial joint. It is formed by articulations between three bones: the patella, femur, and tibia. The knee mainly flexes and extends (when you bend and straighten your knee).
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1. Remove unnecessary stress
If you don’t need to stand, move to a sitting position. Sitting down offloads the knee stress, decreases the pressure on the knee and allows the knee to recover and heal. If you find your knees are uncomfortable when you are sitting, increasing the joint angle of the knees can help. This means straightening your legs out more. You can do this by placing your feet further out in front of you or sitting on a higher chair if possible.
2. Keep the knees straight
The more you bend your knees (in your exercises or when sitting in front of a computer), the more stress you put on your knee joints. This increases the likelihood of slowing your recovery, leading to more pain and injury. Whenever you can, straighten your legs out. This puts the least stress on your knees and allows your knees to recover and heal. When your legs are outstretched, ensure not to hyper-extend the knee joints. This means always maintaining a slight bend in the knees (what we sometimes call a micro-bend) to avoid added stress on the knee joints.
3. Work on the full range of motion of the knee
When we have knee pain, we often do not want to work the knee. While you do not want to move the knee too much, you need to try and get the full range of motion back in the knee. To do this, bring your knee up, pull it towards you, and work on that range of motion in the knee. You can move forward in the chair and bring that knee up and back down. When you move your joints, you increase the synovial fluid in the joint, which keeps your joints lubricated and decreases stiffness and pain. Working on mobility in the knee joint will also increase the delivery of oxygen and other nutrients to the knee joint.
Give those three tips a go to quickly relieve your knee pain.
Take care!
Rick Kaselj, MS
If you are suffering from knee discomfort and want to eliminate the soreness permanently, click here to check out the Knee Pain Solved program.
