Three Things You Can Do To Alleviate Knee Pain

About the Author: Harminder


The Three Things…

Arthritis is one of the most common ailments being experienced by people. It is a group of painful conditions that is evident through the inflammation within the joints and eventually causes stiffness and pain. Arthritis can be experienced within any part of the body that has joints, and that includes the knees. When it comes to osteoarthritis in the knee, there are several things that one should do in order to alleviate knee pain. Here are three of them:

Modify Your Activities

Routine activities can actually aggravate the pain rather than relieve it. If knee pain is persisting, try to change the activities that you usually do. This way, your knees would be working on a different angle rather than staying on the same area where it contracted the pain. You can also perform some exercises the focus on the knees in order to relax its joints. Some of the effective types of exercise are the following:

Leg raise

  • While lying flat on the back, settle your arms at your sides.
  • Tighten the leg muscles and keep them straight at all times
  • Slowly lift one leg a few inches further.
  • Tighten the stomach in order to push the lower back down further.
  • Repeat the same steps on the other leg

Hamstring stretch

  • While lying flat on the back, bend both legs
  • Lift one leg slowly, then bend it towards your chest slowly
  • Support your leg with your hands and support them from the thigh, not on the knees. Slowly straighten your leg on this position
  • Pull your leg straight to your head until you feel a stretch
  • Do the same process on the other leg

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Lose Weight

It is a known fact that one’s weight is one of the main reasons of knee pain mainly for the simple reason of the law of gravity. If you have extra weight, it tends to put more pressure and stress on the knees thus causing knee pain or osteoarthritis. In order to prevent this, losing weight will not only alleviate knee pain, but also improve your mobility and prevent further damage to your knee joints.

Consider Seeing A Specialty Trained Physical Therapist

A trained physical therapist would bring a lot to the plate when it comes to alleviating knee pain. Aside from the obvious capability of a physical therapist in relieving the pain, they can also help in rehabilitation as well as the prevention of contracting knee pain in the future. This is the most effective way as everything can be laid out in the open to completely remove the knee pain and eventually prevent them from happening again.

Risks of Surgery

While a knee surgery can also be an effective way to fully address knee pain, there are some things that need to consider first prior subjecting yourself into this way of addressing knee pain. Subjecting yourself in knee surgery may give you chances of having DVT (Deep vein thrombosis) which is a blood clot that could break loose and eventually cause serious respiratory problems. This same risk is likely higher if you are older, in poor health or if you have history of other medical disease. In this case, you may need to check on your overall health before subjecting yourself in knee surgery.

All in all, alleviating knee pain does not automatically translate to medical invasive procedures. You must first assess your over-all health prior to deciding to do knee surgery. It is safe to say though, that consulting a trained physical therapist will be the best way to help alleviate and prevent the occurrence of knee pain, especially if it is persisting and the pain is already intolerable.

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About Author: Dr. Scott Gray

Dr. Scott Gray is an internationally recognized and expert physical therapist specializing in sport, athletic, and back and neck injuries. He is the inventor of a revolutionary form of treatment called the GRAY METHOD. This type of treatment unlike others, addresses the CAUSE rather than just your SYMPTOMS with a full body approach. For more information on how to ease or overcome your injury, go to

“Physical Therapy, Fitness, & Performance Tips From Dr. Scott & the Back in Motion Team”