5 Ways to Relieve Knee Pain

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1: Go to the doctor.

This is the most important step to keep in mind. If you are having knee pain, make an appointment soon. We can work with you to figure out the cause of your pain, and then start to help you treat that pain and find the relief you are seeking.

2: Manage your weight.
Your knees support your body weight. Gaining weight can put pressure on your knees. Every pound you gain is equal to around four pounds of added pressure on your knees. So, even losing a couple of pounds can help relieve pressure. If you are overweight, managing your health by staying active and improving your diet has many health benefits including possibly helping with knee pain.

3: Work on key muscles as a way to strengthen them.
One of the best ways to reduce wear and tear to your knees is to build up the muscles around the area. You should focus especially on your thighs including your quadriceps and hamstrings. Warming up by walking around outside or on the treadmill is important.

Then, you can try a couple different exercises such as:

Short Arc Quad-This is where you lie on your back with your knee resting on a rolled towel. Then, you tighten your thigh muscles while you lift and straighten your knee. Hold this pose for five seconds and repeat on your other leg.

Wall Slides- Press your back against the wall and slide gently into a sitting position. Slide as far down as you can while still feeling comfortable. Hold this position for a few seconds and then slowly slide back up.

4. Be careful and gentle when you exercise.
Running on concrete and asphalt can be hard on your knees. So, if you are a runner, consider going through wooded areas or running on a treadmill instead.

You could also consider other kinds of exercise such as biking. But, keep in mind that you can cause knee pain if you put the resistance on a stationary bike up too high.

Think about the type of exercise you typically do and if this could be causing strain on your knees. If so, there is likely a way you can modify the exercise to be safer for your joints.

5: Get rid of those heels-as well as flats.
High heels aren’t good for knees or feet. It is recommended that you wear heels that are not higher than two inches. Shoes without arch support are also bad for your knees. So, avoid ballet flats and flimsy flip-flops. You could also consider an insert that provides arch support.



If you’ve been suffering from knee pain, contact Campbell Medical Center in Houston, Texas. We are happy to schedule you a consultation, and we want to work with you to relieve your knee pain. Our office offers advanced diagnostic techniques, and we provide attentive medical care to each one of our patients.