5 Things You Should Know About Knee Pain Recovery

Knee Pain Recovery: 5 Things To Know So You Don’t Make It Worse

These precautions will make you knee-happy

Knee pain may be the result of an injury, such as a ligament rupture or cartilage tear. Knee pain recovery can take a lot of time if you do not take proper precautions and required rest.

First of all, it’s not just for runners. This is not a specific injury.

A runner’s knee is a broad term used to describe the pain you feel if you have one of several knee problems. You can hear the doctor call it Patellofemoral Pain Syndrome.


1. Maintain an ideal weight 

Being overweight causes excessive strain on all joints, especially the hips, lower back, knees, ankles, and feet.

Studies show that overweight people usually have weaker quadriceps that help maintain the knee.

Data from the 2010 American Centre for Disease Control (CDC) and NHANES suggest that many of us need to reach and stay healthy weight if we want to protect our health and joint from pain, especially knee pain.

A healthy and ideal weight plays a significant role in knee pain recovery.

2. Move the body

Too much rest can weaken muscles, which can worsen joint pain. Find a workout program that’s safe for your knees and stick to it. 

A study of the University of Pittsburgh reveals that exercise is an effective pain reliever.


Clinical scientists know how exercise interrupts the pain paths in the knee. And this helps them to propose an exercise routine for maximum pain relief.

3. Use different temperatures as a remedy

According to Tyler Wheeler, the Family Practice Centre Atlanta, primary care sports medicine physician says for knee recovery, use an ice pack to relieve swelling and pain. 

A plastic bag with ice or frozen peas work well. Use it for fifteen to twenty minutes 3-4 times a day.

Wrap your packet of ice in a towel to make it nice to your skin.

Then you can heat things with a cozy warm bath, heating pad or comfortable warm towel for 15 to 20 minutes, 3-4 times a day.

4. Avoid kneeling on hard surfaces

Researchers from the University Medical Center Utrecht investigated the impact of patient exercise adherence within a certain physical therapy treatment period.

The researchers reported that kneeling on solid surfaces and repetitive kneeling can wad and damage the bursae (bursitis) that cushion and guard your ligaments and tendons.


5. Visit your physiotherapist

If you are in knee pain recovery, then regularly ask your doctor or physiotherapist to check it. A doctor will do a thorough exam and can also order an X-ray or MRI. 

In some cases, you may be referred to an orthopedic specialist who can provide more detailed information about your condition.

If you don’t feel comfortable with your doctor’s diagnosis, don’t hesitate to ask for a second opinion.

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How Does Running Affect the Knee?


Dr. Lewis Maharam, from the American College of Sports Medicine, explains in general, arthritis (conditions that affect the joints and knees) is genetic.

Jogging or running alone will not cause arthritis.

Running helps future arthritis patients to become more active in later years. Compression movement helps bring more fluid to the knees and keeps them moving.