Knee pain can feel like an uninvited guest, often crashing our most active moments and challenging our daily routines. Understanding how it happens and why it is essential to stay fit. And if you think you’re alone in your knee pain after exercise, you’re not! According to a report by US News, knee pain frequently dissuades individuals from engaging in physical activities. Ironically, maintaining a certain level of exercise can alleviate chronic knee pain, especially in cases linked to osteoarthritis. Chronic knee pain can stem from lingering injuries or the erosion of joint cartilage.
Experts explain that chronic pain often sets the stage for a debilitating cycle: individuals fearing pain restrict movement, leading to weakened muscles and, subsequently, intensified pain. This fear-driven immobility often results in joint stiffness, escalating the reluctance to engage in activity and further muscle atrophy.
Yet, the consensus is that sufferers should continue to keep mobile, albeit with proper care and guidance. Doctors encourage an active lifestyle even for those grappling with chronic knee pain. Under a medical professional’s guidance, strategic exercises can shield the knee, preserving its health even amidst regular pain episodes, notably from arthritis. So whether you’re already regularly exercising or just started, here’s a quick guide on knee pain so you can stay committed to an active lifestyle.
Is it okay to exercise with knee pain?
The first question patients often ask is, “ Can I still exercise with knee pain?”
The decision to exercise with knee pain is contingent upon the nature and severity of the pain and the underlying pathology.
The Do: If knee pain arises from muscular imbalances, mild osteoarthritis, or joint stiffness, supervised exercises may be beneficial. Initiating with a proper warm-up and engaging in flexibility exercises can promote joint health.
The Don’t: Acute, sharp pains, particularly those accompanied by swelling, warrant rest and medical evaluation. Exercising under these circumstances may exacerbate the condition.
Which exercises are suitable for individuals with knee pain?
Next, what are some exercises that those with knee pain can do?
The Do: Opt for low-impact activities that minimise stress on the knee joint. Swimming, stationary cycling, and using the elliptical are ideal. Strength training, especially for the quadriceps, hamstrings, and calves, can fortify the structures supporting the knee. (Read the blog post on how swimming can help with injuries for more details.)
The Don’t: High-impact exercises or those involving deep knee flexion, such as deep squats, lunges, and certain plyometric movements, should be cautiously approached.
Is active recovery or complete rest preferable for knee pain?
Should you try low-impact activities or rest completely if you’re aching badly? Mild knee pain might respond favourably to active recovery. This includes gentle walking or controlled range-of-motion exercises, which can facilitate circulation and aid healing.
The Don’t Rest is recommended if mobility induces or amplifies pain. This doesn’t imply prolonged inactivity but suggests the need for alternative, gentler movement modalities.
What is the optimal position to alleviate knee pain?
The Do: Elevating the affected leg can be beneficial in inflammation or post-exercise soreness. For nocturnal comfort, using a pillow to provide gentle support either between the knees (for side sleepers) or beneath them (for back sleepers) can prove advantageous.
The Don’t: Extended periods with flexed knees, such as prolonged sitting, can intensify discomfort for some individuals. Regular intervals of movement or position changes are advised.
In conclusion, knee pain requires a tailored approach based on its severity. By seeking professional guidance, one can optimise knee health and continue leading an active, fulfilling lifestyle. Always consult a healthcare professional before significantly changing your exercise regimen or responding to persistent pain.
If you’re experiencing knee pain, schedule a knee evaluation to learn more about your condition and how we can help. Hip & Knee Orthopaedics has a team of professionals ready to assess and guide you on recovery. By understanding the importance of the ligaments and taking steps to strengthen and support them, you can ensure that they continue to function optimally. Always listen to your body and consult a medical professional if you’re concerned about your knee health.
