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Home  .  Articles  .  Knee Pain Relief

Knee Pain Relief

Knee pain is a common problem among both the young and the old. It usually results when one does not do adequate stretching, and improper warming up or cooling down exercises before and after a physical activity. Overweight people are at a higher risk of having such problems due to the greater amount of stress their joints are subjected to. If it is a simple cause of sore joints, and it is taken care of in the proper way, it can be relieved, through many ways, and progressively get better on its own.

Physical therapists and doctors favor the perspective that both hot and cold therapy can help relieve joint agonies. Both approaches are very useful for relieving aches that incur from athletics injuries, tendonitis, after surgery, sprains, sore joints and muscles. In hot therapy, using a hot water pack to apply to the knee joints can help relieve the tight and sore muscles whereas in cold therapy, ice packs are often used to alleviate the swelling and stiffness. On the first day, apply the ice pack every hour for up to 15 minutes. After the first day, apply it at least 4 times per day. For treatment done at home, you can simply use an elastic bandage or neoprene sleeve that can be bought at any pharmacy and sporting equipment store. Get some ice and then wrap around the knee. However, if you are afraid of the drippy mess caused by ice cubes, store-bought cold packs can come in pretty handy as it is more convenient. There is a wide range of convenient and user-friendly cold packs for various body parts available in the market nowadays.

There are 4 stages of cold therapy. During the stages of cold therapy, you will first experience a cooling sensation that last for several minutes. It is followed by a dull achy sensation that will last for several minutes and then a sharp burn, which will last between 15 to 45 seconds. Finally, you will experience a complete numbness or analgesia. The cold therapy should be continued to the point of complete numbness. When the injured joint is cooled to the point of numbness, gradual movement of the joint through a full ache-free range of motion will help lessen the inflammation and limit the loss of joint mobility. Alternating between cold and hot therapy is recommended by some therapists though.

The use of canes and crutches can help reduce further impact and damage too as it helps to minimize the stress and keep the weight off the legs. Performing light exercise can be useful too in relieving the soreness. If there is any swelling, keep your knee elevated as much as possible to subside the swelling. Gentle massaging or rubbing the area can help to induce blood flow. However, massaging the injured area is not advisable if it adds to the soreness. Avoid things that might increase swelling, such as hot showers, hot tubs, hot packs, or alcoholic beverages for the first 48 hours after an injury. When the swelling is gone after 48 to 72 hours, applying heat and mild exercise like hamstring stretch and knee-to-chest exercise can help to regain and maintain flexibility.

In conclusion, relieving knee pain can be done in a few simple steps. Taking care of such injuries in the proper way can help in recuperation and rehabilitation.
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"I know Ive found a new key to my post-ride recovery. After each ride, I take a recovery drink with me into the shower, clean off and then put the ice wraps on while I cook and eat."-- Phil Gaimon, 24, rides for Kenda Pro Cycling

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