Got Knee Pain? How to Filter the Advice!
So, you have a knee injury that has been keeping you up at night and away from your favorite activities. If you are like me, the first thing you do when you are dealing with a problem is consult Mr. Google. Unfortunately, Mr. Google's advice can be conflicting and then...what to do?
When it comes to knee pain, here is some of the advice I found:
"Do use RICE. Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated. Don't overlook your weight."
This is actually good advice for an acute injury. For example, if you slipped on the icy steps going into your home and landed on your knee; that is exactly the time you follow the "RICE" protocol.
If, however your knee pain has been keeping you up at night for a while and you have been unable to do your favorite activities for a while, your injury may need something different. The key here is that you have been hurting for more than a few days, possibly even weeks or months. Long-standing pain, including knee pain, needs more than rest, elevation and ice to heal.
I found other advice too!
I mean... really? Keep exercising? Your knee hurts. You don't know why; and you're told to keep exercising.
Keeping the joints moving through an injury is essential. Moving that is...Before you continue a vigorous exercise program you need to know: where is the pain coming from.. and what moves are safe for you and your injury? A knee is a complex joint and there could be many sources of your pain. You don't want to exacerbate an existing injury. If you are hurting, now is the time to visit your physiotherapist. Ask, what is causing your knee pain. Find out what moves are safe. Be sure that your knee is tracking properly through its full range of motion before you continue with your regular exercise.
If the pain is coming from an inflammatory condition like arthritis, ask what moves are safe, how do you keep the supporting muscles strong? Ask what modalities help. At Avalon Laser Health, we often use laser therapy to treat the pain of arthritis. Laser reduces the inflammation and pain and increased joint movement. Best of all it slows down the progression of arthritis. What is not to love about that?
Sit Down: Get a load off your feet.
Some of the internet advice recommends sitting. Be careful with this one. Our bodies were not designed to sit for long stretches of time. We need to move. If you cross your legs or your ankles, that only puts additional pressure on the network of muscles, ligaments and tendons that support the knee.
Use a Knee Support
While there is nothing inherently wrong with a knee support, it's only intended as a last resort, to relieve pressure during a period of overuse or to provide support while your knee is healing. Using a support every day creates dependency: the supporting muscles don't get the workout they need and weaken over time.
The above are examples of "free" advice I found on the internet. These are all good suggestions or things to try. The thing about advice is that you always get to choose the advice you accept and follow. Use trusted sources. Remember that not all free advice on the internet is right for you. You are in control of your health choices.
We get an awful lot of questions about what laser is and how it can help with injured and painful joints...you can check out our website, call the clinic for info...you can even book a Discovery Session with our physiotherapist. This is not an assessment ( that takes up to 60 minutes), but it provides a good opportunity to find out if laser therapy might work for you and to see how ALH clinic can meet your needs.