6 Ways to Alleviate Knee Pain

There are a number of things that contribute to Knee Pain & Injuries. Our purpose lies in supporting people with natural drug free treatment options where possible.

Knee pain, runners knee and ITB syndrome are all problems associated with the knee which can mostly be treated without drugs or surgery.

There are many things that holistically can prevent knee problems which amount to lifestyle choices however here are 6 simple things that you can do to alleviate knee pain.

1. R.I.C.E Method

1. Soft tissue injuries around the knee can easily be treated with a number of different natural remedies including: The R.I.C.E method of Rest, Ice, Compression and Elevation.

When related to arthritic problems, heat and movement help enormously to heal the condition and the faster you seek treatment the earlier recovery will be possible to avoid developing greater severity of the problem.

2. Releasing pressure around the joints

It is recommended that sufferers of knee pain and conditions only perform low impact exercises that strengthen the muscles without injuring the joints (swimming, cycling, walking).

A muscle strengthening program is essential in recovering from knee problems to avoid surgery which often results in degenerative disorders.

Here we demonstrate a deep hamstring & leg stretch that releases knee joint restriction from surrounding muscles.

To modify the stretch, place both feet side by side and hands on shins.

3. Myotherapy and Dry Needling

Degenerative changes such as osteoarthritis are more likely to develop if knee surgery takes place.

Myotherapy is recommended for muscle tears to help restore integrity and strength around the area without having to resort to toxic drugs or intrusive surgery.

Most sprains of the ligaments heal fast under the guidance of a Myotherapist and recovery program which includes self care exercises.

In cases where the ITB is affected and causing restriction, strengthening and stretching exercises help the process of recovery, alleviating the IT band pain.

People often think that training will only make things worse when it comes to knee problems however this could not be further from the truth.

4. Knee Stabilisation

Training the hamstrings and inner and outer thigh can help significantly in the healing of knee problems. Strength and flexibility are key to restoring balance to any musculoskeletal condition.

Daily movement no matter what, is essential to keep things functioning properly, and where there is resistance, you must have persistence, in getting things back to normal.

Problems such as Patellar Tracking Disorder come from an imbalance in the knee that causes the kneecap (Patella) to tilt as the leg angles bend which result in chronic and acute types of pain.

Practicing both high and low lunge stretches will also help keep knee pain at bay.

Here is a single leg balancing exercise that helps maintain stability around the knee joint. This in turn helps prevent pain and injury to the joint.

5. Balance Surrounding Muscles

Often the problems are a result of weakness in the thigh muscles (quadriceps), overuse, RSI, strain, trauma to the area or a growth spurt. The key is allowing the knee to rest when it is aggravated while strengthening the muscles around it to restore normal tracking and repair damage, with correct guidance and technique.

Below is a stretch called the Butterfly pose, which is fantastic for overuse R.S.I type of knee pain and injuries. Doing this regularly at home may also help prevent knee pain and restriction for strain associated with stiffness.

At Advanced Myotherapy, we have been treating injuries and pain including knee problems for ten years, where founder Matthew Cleary has been treating for almost 20 years, since 2000. We have a strong focus on recovery and results at our clinic and a passion for chronic and acute injuries.

If you are suffering from niggling knee pain, call us to find out more about how we might be able to help you or simply book online now.

Here is a low lunge stretch that is great for overuse pain in athletes especially. Holding a high lunge on the other hand is great to maintain strength around the knee joint.

6. Muscular Balance

Often the problems are a result of weakness in the thigh muscles (quadriceps), overuse, RSI, strain, trauma to the area or a growth spurt.

The key is allowing the knee to rest when it is aggravated while strengthening the muscles around it to restore normal tracking and repair damage, with correct guidance and technique.

Here is a stretch called the Butterfly pose, which is fantastic for overuse R.S.I type of knee pain and injuries. Doing this regularly at home may also help prevent knee pain and restriction for strain associated with stiffness.

At Advanced Myotherapy, we have been treating injuries and pain including knee problems for ten years, where founder Matthew Cleary has been treating for almost 20 years, since 2000. We have a strong focus on recovery and results at our clinic and a passion for chronic and acute injuries.

If you are suffering from niggling knee pain, call us to find out more about how we might be able to help you or simply book online now.

“The best Myotherapy clinic I’ve been to. I have seen them with chronic pain issues and with my post-op recovery both after my back and knee surgery. I really appreciate their commitment to staying up to date with the latest research and hands-on techniques.
I have been seeing physios and osteos for over 5 years and Matt is the first that actually makes a positive difference.”

MartaHealth Educator

“The GP told me to get an arthroscope for my knee pain. After a series of treatments, I am back boxing, doing leg weights in the gym and climbing up and down ladders with no pain! Thank you Advanced Myotherapy!”

Chris Aliferis

“David has been fantastic in assessing and treating my problems. He has given me not only one of the best treatments but also given me suggestions on how to correct my walking/running so I don’t keep injuring myself.”

Coral Montero Lopez

“Jamil is some kind of wizard. Best physical therapist I’ve seen, and I’ve seen a few. Highly recommended for pain management and injury rehab.”

Don Macisaac