Knee pain treatment: Expert tips on how to get rid of knee pain fast

Causes of knee pain: Excess body weight exerts strains on the knee joint (Image: Canva)

Knee pain can severely impact your daily life. It causes discomfort, hinders mobility and affects your routine and well-being. When you experience knee pain every step becomes a challenge, a dull ache gnaws persistently, and even simple movements can trigger discomfort.

Knee pain can stem from various factors, including injuries such as ligament tears, cartilage damage, and tendonitis. Conditions like osteoarthritis, rheumatoid arthritis, and bursitis also contribute significantly to knee discomfort. “The pain and accompanying symptoms can hinder one's ability to perform routine activities, leading to a deteriorated quality of life” says Dr Ishwar Bohra, Senior Director, Joint Replacement Programme, BLK-Max Super Speciality Hospital, Delhi.

He adds, “Excess body weight strains the knee joint, increasing stress with each step and leading to inflammation and pain. Prolonged inactivity weakens knee-supporting muscles, heightening injury risk despite low activity levels. Plus, improper footwear that lacks arch support and cushioning can also stress the knee joint. Sudden knee twists or forceful rotations can tear the meniscus, causing pain, swelling, and clicking. Arthritis, causing inflammation and cartilage breakdown in the knee, worsens joint discomfort and affects both older and younger individuals.”

Dr Bohra suggests adding the following tips into your routine, to reduce your risk of knee pain:

Watch you weight: Excess body weight exerts strains on the knee joint. With each step and extra weight, the stress on knee joint is amplified over three-fold, leading to potential inflammation and pain. It is therefore important to maintain a healthy weight.

Quit sedentary lifestyle: Surprisingly not just intense activities but long bouts of inactivity can also cause knee pain. The human body thrives on movement. Prolonged periods of sitting weaken the musculature that supports the knee joint, increasing its susceptibility to injury. Exercise, walk and practice regular physical movement.

Avoid improper footwear: Footwear plays a vital role in supporting the human body. Shoes lacking adequate arch support and cushioning can exert undue pressure on the knee joint. Choose your footwear carefully. Prioritise comfort over fashion.

Engage in low-impact exercises: Regular exercises that strengthen the muscles around the knee joint can help in gradually reducing the pain. If you already have recurrent knee pain, you should stretch or do low-impact activities like swimming, cycling, or walking to keep your joints mobile without putting too much load on them.

Maintain a good posture: The placement of the feet and your spine can influence your knees. Slouching at the waist increases strain on your knees. Keep your head precisely above your shoulders, and your shoulders directly over your core.

Follow a healthy diet: Consuming certain types of foods can help reduce inflammation. According to the Arthritis Foundation, fruits, vegetables, beans, legumes, whole grains, nuts, seeds, and healthy fats help in decreasing inflammation and relieving arthritis pain.

Treat knee pain: For minor knee pain from swelling or injury, applying heat or ice packs can provide relief. Persistent pain or additional symptoms should prompt a doctor visit to identify the root cause. Technological advances now allow effective management of chronic knee pain; minimally invasive arthroscopic surgery can repair meniscal tears, preserving the joint. In cases of severe arthritis damage, joint replacement surgeries may be necessary as a last resort to alleviate pain, restore mobility, and enhance quality of life. Early intervention and medical consultation are crucial for managing knee pain effectively.