When knee pain strikes, it can be difficult to keep up with your daily activities and interests.
Struggling to bend your knees makes physical activity like walking, exercising and even driving a challenge, and often leads people to take painkillers that they would rather avoid.
You might even find yourself unable to relax in bed or on the couch while watching TV due to discomfort. And despite what you may have heard, rest very rarely solves the problem.
Knee pain is an incredibly pervasive issue that we treat regularly at our clinic – don’t suffer silently!
Why Does My Knee Hurt When Bending?
Whether it is due to Arthritis, Bursitis, Tendonitis, or your knee has been affected by an injury like a sport-related collision or car accident. There are many possible causes of the pain you feel when bending your knees.
At our clinic, we often come across all of these scenarios and more!
We’ve helped thousands of people in Louisville who’ve visited our Mellwood and East End clinics to cure their knee pain even though they’ve been struggling for months, and even years!
If your knee pain persists for over seven days, or if it is becoming increasingly painful and unbearable, the wisest course of action is to seek medical assistance. We would invite you to Arrange A Free Discovery Visit with one of our specialist physical therapists.
Left untreated, knee problems often get much worse and can lead to more serious issues resulting in life-changing surgery.
If your knee pain is mild, infrequent or just starting to become a problem, some simple home remedies and lifestyle changes can help you stop your knee from hurting when bent, and allow you to enjoy an active life pain-free.
RICE Method To Relieve Knee Pain After A Slip Or Trip
If you experienced a slip or trip that has left your knee in agony, there is hope! The RICE method can provide relief and help alleviate the agonizing pain.
RICE stands for four fundamental steps: Resting, Icing, Compressing and Elevating. These methods can help reduce inflammation or pain in certain parts of the body.
For Rest, minimize activity and try to keep your weight off the affected knee.
For Ice, using an ice pack, covered in a towel or plastic bag and held for 20 minutes throughout the day, is proven to reduce swelling and pain.
For Compress, apply a bandage around the knee which can be helpful in reducing swelling. Make sure that the fit is neither too tight nor too loose – just snug!
And finally for Elevate, keeping the knee above your heart level which can also reduce swelling.
If you’re suffering from mild trauma-related knee problems, the RICE method can be an effective way to reduce discomfort and accelerate healing without needing painkillers.
Apply Heat To Reduce Stiffness Before You Bend Your Knee
If bending your knee is painful, and you suffer from chronic conditions like arthritis, applying heat may reduce stiffness and offer an alternative to painkillers.
Applying heat to the knee can help improve circulation and make it easier for you to engage in activities without feeling restricted by pain.
To reduce knee pain while bending, similar to an ice pack, try applying a hot water bottle or heat pack on your knees for 20-minute increments during the day. Wrap it in a towel before you do that to protect your skin and make sure not to overdo it!
After long periods of rest, tense muscles and aches in the knee can become more prominent. This is particularly true after a night’s sleep or when you first wake up in the morning; thus making it increasingly difficult to move. But with the help of a little heat, this discomfort can be reduced significantly.
Massage Can Help If Your Knee Hurts When Bending
Massage is an all-natural, effective way to reduce muscle and joint aches while also aiding in the recovery process following an injury.
One of the key components of physical therapy is targeted massage which concentrates on your individual areas of pain and delivers results to make your knee feel better while allowing you more mobility. This is also a non-invasive form of treatment, so no need to worry about injections (or their potential risks).
Change To Low Impact Exercises Like Swimming If Bending Your Knee Hurts
If you’re having knee discomfort, it’s important to identify what activities are causing the issue and which ones make it worse. If your pain is only from recent overexertion, rest for a few days should do the trick!
In the meantime, take a break or switch up your exercise with more low-impact workouts like cycling, swimming, water aerobics, or walking – they’ll help support joint health while still giving you an effective workout.
Running can take its toll on the joints, especially your knees. If you have minor knee pain, a couple of days with a different type of exercise should help you recover!
However, if knee pain is regularly coming back – this could be a sign of something more serious, and a reason to see an expert physical therapist.
Tailored Exercises And Stretches To Reduce Severity And Frequency Of Knee Discomfort
A major benefit to physical therapy is a customized exercise program, helping you build up the muscles that support your knees.
When muscles are weak, it can overburden the knee joint and cause inflammation, swelling and discomfort when you try to move or bend.
Exercise also helps stretch tight muscles around the knee area for increased comfort.
Investing in strengthening and stretching these key muscles will bring immense relief from pain as well as greater freedom of movement – all without relying on medication!
Do You Want Long-Term Relief From Knee Pain?
If you’re knee pain is getting worse, and you’re worried about how it’s going to stop you from being able to do the things you love, and do the basic things to look after yourself, get a copy of our Free, Downloadable Knee Pain Report which contains 4 proven strategies to beat knee pain without costly procedures or dangerous painkillers.
Another option is to come and see us in one of our clinics – unlike most doctors, you get the time to talk to an expert who actually listens and gives you a clear understanding of what can be done to end your knee pain. To arrange this, simply call us on 502.509.3136 and get started with a Free Discovery Visit.
Think about it…
Is it such a bad idea to speak to knee pain specialists for free, when you’ve spent months, if not years, trying to figure it out on your own?
P.S. – We also offer free telephone consultations so you can speak to a member of our expert team from the comfort of your own home.
Other Free Resources To Relieve Your Lower Back Pain
Read our blog – Is Knee Pain Affecting Your Lifestyle?
Read our blog – Why Do I Have This Knee Pain?
Follow us on social media – Focus Physical Therapy Facebook, Focus Physical Therapy Instagram, Focus Physical Therapy LinkedIn