Managing Knee Pain: Strategies for Staying Active
Knee pain can be a significant barrier to staying active, but there are effective strategies to manage pain and improve function without having to give up exercise. Whether your knee pain is caused by arthritis, injury, or other conditions, it’s important to keep moving to maintain strength and mobility.
Here are some strategies to help you manage knee pain while staying active:
1. Water-Based Exercises
Exercising in water can be a great way to stay active with less stress on your joints. The buoyancy of water reduces the impact on your knees while allowing you to strengthen muscles and improve range of motion. Try water walking, leg lifts, or gentle swimming to keep your knees moving without aggravating pain.
2. Stationary Bike
A stationary bike is another excellent option for low-impact cardiovascular exercise. Cycling helps improve knee mobility, strengthens the muscles around the knee, and increases overall endurance. Adjust the seat height to avoid excessive strain on your knee joints and start with shorter sessions, gradually increasing time and intensity as tolerated.
3. Backward Walking
Walking backward is an often-overlooked exercise that can significantly help with knee extension (the ability to straighten the knee fully). This movement encourages the muscles around the knee to engage in ways that forward walking does not. Start on a flat surface at a slow pace and gradually increase the intensity as you build strength and comfort.
4. Ice and Compression for Swelling
Swelling around the knee can contribute to pain and discomfort. Applying ice and using an elasticated bandage (such as Tubigrip) can help reduce swelling and provide relief. It’s a good idea to cut a hole out for your kneecap so that you don’t irritate the fat pad under the kneecap. Be sure to ice for 15–20 minutes at a time, several times a day, to help manage inflammation. Compression can also support the knee and improve circulation.
5. Book an Appointment with a Physiotherapist
A physiotherapist can be a valuable partner in managing knee pain. Booking an appointment allows you to receive a personalized assessment of your knee, gait, and overall movement patterns. Physiotherapists can teach you specific exercises to strengthen the muscles around your knee, improve joint function, and increase stability. They can also assess your walking technique and help you walk more efficiently, reducing unnecessary strain on your knees.
6. Prepare for Surgery with Physiotherapy
If surgery is something you’re considering for your knee, seeing a physiotherapist before your procedure is still beneficial. Pre-surgery physiotherapy focuses on strengthening and massaging the muscles around the knee and stretching any tight areas, which can help prepare your body for surgery and lead to better post-surgical outcomes. This preparation can also accelerate your recovery and get you back to your normal activities more quickly after surgery.
Conclusion
Managing knee pain doesn't mean you have to stop being active. With the right exercises and professional guidance, you can stay active and strengthen the muscles that support your knee. Book an appointment with one of our physiotherapists today to learn how you can manage knee pain and improve your function in a safe and effective way.
Sally Buratowski
Physiotherapist / Pilates Instructor
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
