The basis of rehabilitation treatment for any knee injury is physiotherapy, whether or not surgery has been performed. Massage, passive and active kinesitherapy, and electro stimulation are techniques used to restore mobility and strength to the joint. Depending on the type of injury and the characteristics of each patient, this can take weeks or months.
In the first physiotherapy session, the patient is assessed, taking into account not only his medical history and diagnostic tests but also the physical condition of the knee, which is different for each patient, even if the injury is the same. This entails determining the issues that the patient and the physiotherapist are dealing with (pain, muscle atrophy, limitations in movement, etc.) and creating a customized plan with short-, medium-, and long-term objectives that will incorporate the use of both passive techniques (knee mobility, stretching, and massage) and active techniques (exercises that the patient must perform independently, during physiotherapy sessions, or at home).
Why does your knee hurt?
Knee pain often occurs after a sudden injury, such as a hit, a fall, or an awkward movement. These actions can harm the knee’s bones, ligaments, tendons, or cartilage, leading to pain and swelling. It can also happen over time, for example, due to repetitive movements or changes in lifestyle habits.
The knee is a joint vulnerable to injury, and its stability depends largely on its ligaments and menisci, structures that do not tolerate twisting movements well. Strong muscles help improve this stability to prevent injury.
What are knee pain’s primary causes?
There are many diagnoses associated with knee pain. A physiotherapy consultation helps you understand which areas are affected and provides guidance on the necessary steps for healing.
What are the symptoms of a knee sprain?
Often referred to as a “strain,” a sprain is an injury to one or more ligaments, which are the structures that hold bones together and give joints stability. Depending on the severity of the injury, the ligament may be stretched, partially torn, or completely torn.
The sensation of instability and joint pain are typical signs of a knee injury, which is present when bending and straightening the knee and changing direction. Depending on which ligament is affected, the pain may be on the inside, outside, or inside of the knee. You may notice swelling (edema) or bruising (“bruising”).
Traumatic injury
Traumatic injuries, such as ligament, meniscus, or tendon damage, can restrict movement. Rest and ice are recommended, but it is essential to consult a physiotherapist quickly to guide you through the various stages of healing.
Top 4 Home Remedies to Relieve Knee Pain
1. Rest
Resting the affected knee, avoiding activities that put direct pressure on the knee joint, and engaging in repetitive physical exercise can help relieve knee pain.
2. Apply ice
Applying cold ice to the painful area for about 15 minutes can relieve inflammation and help reduce swelling due to meniscus problems, sprains, tendonitis, or muscle strains. Ice can be applied 2 or 3 times a day, at different times, such as in the morning, afternoon, and evening.
3. Massage
Massaging your knees with an anti-inflammatory gel or ointment will also help reduce knee pain.
4. Use knee pads
A knee brace helps reduce swelling and relieve joint stiffness, providing greater stability and balance between forces. You can wear the knee brace all day after bathing but only remove it when sleeping.
Stretching and warm-up routines to avoid knee injuries
These stretching and warm-up techniques can help you avoid knee problems:
- Walk in place: Walk in place for 5-10 minutes.
- Squats: Squats are the best exercise to strengthen your leg and hip muscles.
- Knee bends and extensions: Sitting on a chair and slowly raising and lowering your legs can help warm your knee and hip muscles.
- Quadriceps stretches: Standing and bending your knees while holding your feet with your hands can help stretch your quadriceps muscles.
- Hamstring stretches: You can stretch your hamstring muscles by sitting on the floor with your legs in front of you and reaching your hands to your toes.
- Calf stretches: Standing with one leg back and facing a wall, bending the knee of the front leg, and keeping that leg straight can help stretch your calf muscles.
It is important to do each exercise slowly and in a controlled manner, not overexerting the muscles while stretching. Proper preparation through warm-up and stretching exercises can reduce the chance of knee injury while exercising.
Which professional should you consult?
Different professionals often work collaboratively to achieve the best results. When in doubt, we recommend that you first consult a physiotherapist so that he can assess your needs and the treatments related to your specific knee condition. If necessary, he will recommend consulting with professionals to optimize your rehabilitation.
Why consult a physiotherapist?
Following a comprehensive evaluation of your knee, the physiotherapist will identify the impacted structures and suggest a course of therapy depending on your objectives. Various interventions may be considered, such as exercises specific to your condition, joint mobilization, muscle relaxation techniques, etc. Your physiotherapist will advise you on pain relief and return to your activities.
How to treat knee pain?
After a knee injury, avoid strenuous activities for a few days. After that, it’s important to get moving again, as movement is the best way to promote healing. Feeling pain is normal, but ensure it doesn’t increase significantly during or after your activity.
Athletes must warm up for at least 10 minutes, longer than usual, before training to properly prepare an injured knee for the demands of their sporting activity.
Sports Physiotherapy
As sport offers its own set of events, MB Massage Therapy & Physiotherapy offers a personalized sports physiotherapy service to get you back on your feet and practice your preferred physical activity according to the goals you have set for yourself.
Is your knee pain worrying you and preventing you from living a fully active life? Don’t hesitate to seek the services of one of our team of ten qualified physiotherapists at MB Massage Therapy & Physiotherapy, located in Rugby City and its surrounding areas.