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Knee pain treatment: A guide to how physiotherapy can provide immediate relief.
Symptoms, causes, and treatment for knee pain
What Is Knee Pain?
Knee pain is a common issue that can affect individuals of all ages. It may stem from an injury, such as a ruptured ligament or torn cartilage, and is often associated with general wear and tear from everyday activities like walking, bending, standing, and lifting.
Athletes who run or engage in sports that involve jumping or quick pivots are particularly susceptible to knee pain and related problems. Regardless of whether the pain is due to aging or an injury, it can be bothersome and, in some cases, debilitating.
So, how can you tell if you have knee pain, and what signs should you look for?
Popping or crunching
Unable to straighten your knee
A weak or unstable knee
Swelling and stiffness
It looks red and is warm to the touch
What causes Knee Pain?
Knee pain is a widespread issue that can affect individuals of all ages. It may arise from an injury, such as a ruptured ligament or torn cartilage, and is often linked to general wear and tear from everyday activities like walking, bending, standing, and lifting.
Athletes who run or participate in sports involving jumping or quick pivots are particularly prone to knee pain. Regardless of whether the pain is due to aging or an injury, it can be bothersome and, in some cases, debilitating.
Additionally, medical conditions such as arthritis, gout, and infections can also contribute to knee pain.
Experiencing knee pain that is preventing you from doing the things you love?
Knee pain can result from injuries like torn ligaments or strained tendons. The risk of knee injuries tends to increase with participation in high-impact sports that involve jumping (e.g., basketball) or activities that require sudden changes in direction (e.g., running, skiing, soccer).
Degenerative Knee Condition
Pain in the knee often increases with age due to wear and tear on the joint and cartilage. Osteoarthritis is the most common degenerative knee condition, affecting nearly 40% of adults.
If you’ve tried various methods for pain relief without finding a lasting solution for your persistent knee pain, Nofrills Physiotherapy may have the answer you’re looking for.
While painkillers and home remedies typically provide only temporary relief, physiotherapy can offer a more permanent solution without the need for medication or surgery. Our approach addresses not just the symptoms but also the underlying causes of your pain.
How does physiotherapy provide treatment for knee pain?
Painkillers provide only temporary relief, while home remedies can be inconsistent. This means you’re often just addressing the symptoms without tackling the underlying issues. At Nofrills Physiotherapy, our physiotherapists are experts in human anatomy and have extensive knowledge of muscles, bones, joints, tendons, and ligaments.
Our goal is not only to relieve your pain but also to treat the root cause through non-surgical methods such as dry needling, manual therapy, massage, and targeted exercises. Although we don’t rely on medications, we can refer you to a specialist and collaborate with them as needed.
Can I use knee braces instead of getting treatment?
For passionate runners and athletes, the prospect of a knee injury can be daunting. Many resort to wearing knee braces to ease discomfort, as these can help reduce swelling, provide support, and alleviate pain.
However, if you suspect an injury and are experiencing knee pain, we strongly advise consulting a doctor or physiotherapist. While knee braces can assist with daily activities and sports, they are only a temporary solution. Ignoring your condition may lead to worsening symptoms.
A physiotherapist can identify the root cause of your pain and create a personalized treatment plan tailored to your needs. At Nofrills Physiotherapy, we strive to help you achieve lasting pain relief in as few sessions as possible.
Risk factors for knee pain
Constant use due to work or sports
If you frequently use your knee—whether through heavy lifting at work or engaging in sports—you’re at a higher risk of developing knee pain.
Obesity
Every movement puts pressure and stress on your joints. When you reduce your weight, the stress on your joints also decreases.
Overuse
It’s crucial to listen to your body and allow it to rest after a demanding day. If you’re still feeling sore the next day, consider reducing your activity level or taking an additional day off. Pushing yourself too hard increases the risk of injury.
Ageing
Joint wear and tear in the knee can significantly contribute to knee pain. To determine if age is a factor in your condition, it’s best to consult with your doctor.
Common causes for knee pain that we treat
Knee Osteoarthritis
Knee osteoarthritis is a degenerative condition characterized by the wearing away of cartilage between the thigh bone and calf bone. This cartilage serves as a natural lubricant, enabling smooth movement; its loss can result in painful friction between the bones.
Signs of knee osteoarthritis include:
- Swelling and puffiness around the knee
- A sensation of instability or weakness, making the knee feel as though it could give out
- Cracking or grinding noises during movement
Torn Meniscus
The knee contains two C-shaped cartilages known as menisci, which act as cushions between the thighbone and shinbone. A torn meniscus can cause swelling and pain when moving the affected knee.
Signs of a torn meniscus include:
- Difficulty straightening the knee
- A sensation of the knee being “locked” or immobile
- Swelling and stiffness in the knee
Patellofemoral Stress (Runners Knee)
If you engage in sports that involve a lot of jumping and running, you may be at risk for runner’s knee, which is characterized by pain around the kneecap or the front of the knee.
Signs of runner’s knee include:
- Dull, aching pain in the knees that worsens when:
- Walking up or down stairs
- Sitting or squatting for extended periods
While resting and applying ice can help relieve pain, it’s advisable to consult a doctor or physiotherapist to determine the best course of treatment.
Anterior Cruciate Ligament (ACL) Injuries
Often referred to as a “buckling knee,” this condition occurs when the anterior cruciate ligament (ACL) is torn. Although it is the smallest of the four main ligaments in the knee, the ACL plays a crucial role in stabilizing your leg during twisting movements.
Signs of this condition include:
- Swelling in the knee joint
- A crunching or popping sound during the injury
- A sensation that your knee is about to give way
Patella Tendinopathy
Patella tendinopathy is a common issue among young athletes, particularly those involved in sports like basketball, volleyball, and tennis that place constant stress on the patellar tendon. It can also stem from non-sports-related causes such as trauma or cell death from apoptosis.
Signs of this condition include:
- Pain during running, jumping, or walking
- Tenderness around the patellar tendon
- Discomfort when bending or straightening the leg
It’s crucial to consult a physiotherapist for an accurate diagnosis. This will enable you to apply the most effective treatment methods to address the condition.
Our available treatments for knee pain
Whether due to overuse, injury, or muscle imbalances, Pilates can be an effective treatment for knee pain. Under the guidance of our physiotherapists, you’ll engage in a series of exercises designed to strengthen the knee and other areas of the body, promoting overall stability and function.
Dry needling can help relieve tight muscles and alleviate pain, not just in the knees but also in the neck and back. This quick and effective technique can have you feeling better in no time.
Properly stretching as a “warm-up” is essential not only before sports activities but also for preventing injuries. Our facilitated stretch therapy focuses on mobilizing your joints and enhancing flexibility, helping to protect you from future injuries.
F.A.Q.
Frequently Asked Questions
What is causing my knee pain and how did I get it?
Ankle sprains can vary in severity, but most are mild and can heal on their own with proper care. If you experience a simple sprain from a fall or misstep, follow the R.I.C.E. method (Rest, Ice, Compression, Elevation). However, if your pain is severe, prevents you from bearing weight, or if swelling persists for a few days, it’s important to seek medical attention.
What treatments are available for knee pain?
To lower your risk of ankle sprains, especially if you participate in sports or enjoy running, start with a proper warm-up before exercising. This significantly reduces your injury risk. Additionally, wear supportive shoes tailored for your activity, as they help absorb impact during high-intensity sports like running. Consider balancing your routine by reducing high-impact activities and incorporating lower-impact options, such as swimming, for added safety.
When should I see a physiotherapist for knee pain?
It’s essential to consult a physiotherapist promptly for an efficient recovery, especially if you’re experiencing severe knee pain. If your movements are restricted or if the pain intensifies during activities like walking or climbing stairs, don’t hesitate to seek help. At Nofrills Physiotherapy, we are committed to addressing your concerns and helping you return to full activity.
What can I do to prevent knee pain?
Several factors can elevate your risk of knee pain even without a sudden injury. Age, gender, excess weight, and participation in high-impact sports all add stress to your knee joint, contributing to wear and tear of the cartilage and resulting in pain.
Women are particularly susceptible to knee injuries due to hormonal influences, like estrogen, and generally lower bone density. To help prevent knee pain, consider reducing the frequency of high-impact activities and opting for lower-impact sports, such as swimming.
Office
279 Tanjong Katong Road
Singapore 437062
Monday to Friday : 9am – 8pm
Saturday : 10am – 7pm
Sunday : 10am – 6pm
Services
Knee Pain
Shoulder Pain
Neck Pain
Elbow and Wrist Pain
Ankle and Foot Pain
Stretch Therapy
Sports Therapy
Women's Health
Contact
(+65) 9007 1085
hello@nofrillsphysiotherapy.com
Address: 279 Tanjong Katong Road
Singapore 437062
Other Physiotherapy Services
Shockwave Therapy
Dry Needling
Sports Massage
Functional Fitness
Workplace Health