Our knees are dynamic joints, and for those of us who put daily pressure upon them, they can become sore or injured. This is especially true for athletes and people involved in high-impact exercise plans.
The body’s spine and musculoskeletal system, consisting of our soft tissues and joints, are connected, which means when one area of the body is imbalanced or injured, other areas can feel the symptoms and even become impaired themselves.
For instance, sciatica on one side of the body can cause overcompensation on the other, enforcing undue pressure on that hip, leg, and knee and leading to another dysfunction, such as inflammation or strain.
When we’re in pain, it’s important to find the cause of it, so a comprehensive approach to care is an excellent solution. Chiropractic can determine where injuries lie to ensure the correct treatment is put in place.
To complement chiropractic techniques, there are four trusted ways you can reduce knee pain at home that contribute to the healing process. The best part: you won’t be running the medicine cabinet to do it.
Tip 1: Apply Ice and Heat to the Knee
Ice and heat work well together and separately, offering effective relief in opposite ways.
Ice the knee
If your knee injury is acute (sudden), you should only apply ice to it for at least 24 hours. Ice reduces swelling and inflammation that can be uncomfortable. Ice also reduces blood flow to the injury. While blood flow is healthy, it can contribute to imbalances in an already inflamed area, so it should be restricted immediately after an injury.
Combine ice with elevation to discourage circulation even further. Be sure to wrap your ice pack in a cloth so it doesn’t sit against your bare skin. The ice will offer a numbing sensation that typically reduces pain.
Keep ice on the knee for 15-20 minute intervals, up to four times daily.
Heat the knee
After the swelling has been managed, applying heat to the knee can help minimize pressure and tension within the body’s soft tissues. Heat also promotes healthy circulation and relaxation properties in both the body and the mind.
As with ice, heat can also improve comfort. Keep heat on the knee for 15-20 minute intervals, up to four times daily.
When you’re ready to add heat to the treatment, you can combine both ice and heat into one session. Ice first, then follow with heat at the specified timeframes above.
Tip 2: Rest the Knee
When the body shows pain, it tells you something is wrong. Listen. Don’t push through your discomforts without understanding exactly what’s going on with your body. Knee pain is incredibly common in all kinds of people, whether active or sedentary.
If you put unnatural amounts of pressure on your knee for your sports or workouts, stop them and get the help your body is asking for. If you sit all day at a desk, get up and move around to remove pressure that can be causing knee discomfort.
And don’t forget to get plenty of quality sleep which is essential for the body to heal, restore, and recover.
Tip 3: Stretch and Gently Exercise the Knee
Just like rest is key, movement is too. With too much downtime comes numerous drawbacks, including lost muscle and flexibility. Again, though, you need to know what your body can handle.
The exercises and stretches you perform should not cause heightened pain or aggravate your symptoms. They can be challenging but should also feel good and come with ease, not strain. The goal here is to keep your body safe as you encourage strength, proper motion patterns, and reduced mental stress.
Tip 4: Massage the Knee
Massaging the knee and surrounding areas will stimulate the circulation of blood, oxygen, and nutrients to the area and soothe and relax tension within the body. When the body is tense, it’s more difficult to reduce discomfort, so allow time for calmness throughout the body so your knee can heal faster and safer. Massage can also provide immediate pain relief.
Visit Our Highland Car Accident Injury Chiropractor
Figuring out how you should care for your knee pain on your own can be challenging, especially if you’re not sure why your knee hurts. Our chiropractic services can help find and relieve the injury leading to your symptoms.
Common chiropractic methods we use to reduce knee pain include:
- Chiropractic care and adjustments
- Active Release Technique (ART)
- Knee decompression
- Lumbar decompression
- Massage therapy
- Rehabilitation and corrective exercises
- And others
Let us help get your body strong and balanced so your knees can function as they should. Contact our Highland chiropractic clinic to start your road to recovery with safe, effective care.
