Knee pain is common among many people of various ages and lifestyles. From highly active to highly sedentary people, both chronic and acute knee pain can keep you from effectively participating in your daily routine.
Seeking chiropractic care for knee pain is effective, safe, and provides long-lasting relief by treating the condition. However, sometimes, you just need to alleviate the pain now. Relying on pain-masking medications may hide your discomfort briefly but does nothing to help the body heal.
This article gives you four natural knee pain solutions that decrease pain fast and help restore the dysfunction that’s causing your discomfort.
Apply Ice and Heat
Using an ice pack over the affected area helps decrease blood flow which contributes to inflammation. Inflammation often creates joint stiffness and movement restrictions which can be painful. It’s best to apply ice within the first 24 hours of your injury for up to 20 minutes per session.
If you have swelling, only add heat after 24 hours of icing alone, or once the swelling has gone down. Using a heating pad for 20 minutes after icing for 20 minutes helps soothe and relax muscle tension, relieving discomfort and spasms. Heat also promotes circulation, which can contribute to inflammation, so it’s important to ensure your swelling is under control before applying it.
If you don’t have any swelling, you can apply both ice and heat within the first 24 timeframe.
Stretch and Exercise
Movement is essential to healing the joints and soft tissues (which make up the musculoskeletal system). Stretching helps loosen tight muscles, and strengthening exercises promote stability. Only partake in low-impact movements to ensure your knee stays safe.
Yoga, swimming, and floorwork are great choices, as they offer soft tissue stimulation with motions that remove the pressure on the unstable knee.
Movement also supports the healthy circulation of blood, oxygen, and nutrients to the injury; and releases chemicals in the brain that garner stress relief, comfort, and happiness.
Note that it’s best to speak with a knowledgeable chiropractor before implementing any physical program to help with your knee pain.
Rest Your Knee
While it’s important to continue with safe, healing movement when you have joint and soft tissue injuries, you do have to listen to your body and not over-extend yourself. When in pain, the body tells us it needs attention; you don’t want to make it worse by ignoring it.
If you sit at a desk for work all day, often stand on your feet for extended periods, play on a sports team, work out consistently, or do anything that puts pressure on your knee joint and its surrounding tissues, take a break as needed.
If you see your knee swelling, elevate it over the heart if possible. You can do this by lying down and propping your knee with pillows; you can also add an ice pack to contribute to decreasing the inflammation.
Massage Over and Around the Knee
Massage is an excellent resource for alleviating pressures placed on the soft tissues, promoting healing, and reducing mental stress, which has been proven to cause physical discomfort.
Gently massage over the kneecap and all around the knee, including the back of it, to enhance circulation and relax muscles and tissues. You can do this yourself manually, with a handheld massaging device, or ask someone to help.
Remember, you’re not going for a deep tissue massage here; it’s supposed to be calming for your body and mind, not heighten your discomfort.
Visit Our San Antonio Chiropractic Clinic to Heal Your Knee
The tips above can help reduce knee discomfort at home or work and contribute to your knee’s safe healing. However, working with an experienced San Antonio chiropractor for knee pain will ensure you get optimal care with lasting results.
Our team will implement a wellness strategy combining chiropractic services that target the source of your symptoms.
Common chiropractic solutions for knee injuries include:
- Chiropractic adjustments
- The Graston Technique
- Activator Technique
- Dry needling
- Laser therapy
- Myofascial release therapies
- Corrective exercises
- Lifestyle guidance
- And more
You don’t have to let your knee injury get in the way of your comfort and reduce your quality of life. Let our knee chiropractor get you better faster. Contact us to learn more, or book with us today.