knee pain

Improve Knee Pain Quickly With These 4 Tips!

Category: Blog

Regular Exercise To Reduce Knee Pain

It may not make much sense at first that exercising the knee can help relieve the symptoms of knee pain, but this is backed by science and anecdotal evidence.

There are many reasons why people suffering from knee pain should give exercise a try, such as maintaining as much of the joint’s range of motion as possible and strengthening the muscles around the joint. This is particularly important because strong muscles act as shock absorbers for the joint, which helps to minimize the pain as much as possible. Studies have also found that join pain sufferers who engage in mild exercise on a regular basis can also benefit from better sleep, decreased fatigue, in addition to having their pain reduced. There’s no downside to adding exercise to your pain reduction regimen!

Exercises To Reduce Knee Pain

Here are some types of exercises that you can do from the comfort of your own home or neighbourhood:

  1. Leg raising: This exercise strengthens the muscles around your knee joint. While lying flat on your back on the floor or your bed, lift your leg up a couple of inches while tightening your abdomen, hold your leg in mid-air for 5 seconds, then lower it slowly. Repeat with the other leg. Perform 3 rounds.
  2. Leg stretch: This exercise also strengthens the muscles around your knee joint. Sit up straight on the floor with your legs straightened out. Keep your hands flat on the floor on either side of your hips. Bend your knee as much as possible without causing pain, then hold that position for 5 seconds. Repeat with the other leg and try to do it 10 times.
  3. Walking: This is an aerobic exercise that helps to build and maintain your bones as well as building muscles around your joints. It’s recommended that you start off slowly and working up towards greater distances. If you’re just starting out, try walking around the block once. As that gets easier, add more rounds or choose a farther distance.
  4. Pool exercises: Swimming or doing exercise at your local swimming pool can help build knee flexibility in a low-risk environment, since the water can help reduce any negative impact on your joint movement. The resistance in movement can also help build muscle strength without the need for weights.

While exercise is a good idea for joint pain sufferers, it’s still highly recommended that you tell your doctor before adding in any new exercises. That way, he or she can advise you on what you can or cannot do, the limits of your workout, as well as potentially recommending any useful exercises.


Nutrition For Reducing Pain

You can also reduce systemic pain, as well as knee pain through your diet. By following an anti-inflammatory diet, you can reduce the inflammation in your body.

Inflammation occurs inside the body in reaction to many different factors. One of those factors can be food and drinks that you’re consuming. Alcohol, for example, can increase the inflammatory load on the body, which results in symptoms arising (i.e. pain, headaches, brain fog, digestive symptoms, rashes or acne). The same can happen with food, such as sugar.

Certain foods can be particularly inflammatory to your system. Gluten, dairy and eggs tend to be the most common food allergens resulting in symptoms. Removing these foods from the diet (for a period of time) can help reduce inflammation and resolve these symptoms. A food sensitivity test may be beneficial in the treatment of knee pain, or other chronic body pains that don’t seem to have a clear underlying cause.

Come visit us at Bay Wellness to see how we can help put an end to your pain with our professional team of naturopathic doctors and welcoming staff. We also offer a great referral system with physiotherapist, Ryan Wanaguru at PhysioGuru.