Knee Pain: How to manage and prevent further injury?
Are you currently suffering from Knee Pain and would like some guidance on how to manage the symptoms?
Look no further! Our Team of Specialists at Perfect Balance Clinic are here to give you some top tips on how to keep your symptoms at bay. Read below to find out the key things you should look out for.
How did your symptoms start?
Having a clear idea of what actions or behaviours were performed at the time of injury may signify the type and character of diagnosis. (For example: Twisting of the knee, hyperextension, forceful contact or even prolonged walking/running) Bear in mind that not all knee injuries are caused by movement, so in some cases, knee pain can be brought on by environmental, nutritional or even psychological factors.
When did your symptoms start?
Take note of when exactly your injury happened. This then will categorise the stage of recovery of which your knee injury is in. It may also give you an idea on a rough timeline of which your knee injury will heal. One of our specialists may be able to give you an idea of what stage you are in after conducting a more thorough screening
Is there current swelling around the Knee?
Swelling can be a common response to most knee problems. The process of swelling occurs as a natural bodily reaction to protect the knee from further damage. As much as we feel that swelling can be a right pain, the excess fluid in a way is actually doing us a favour. The downside to this response is that it can delay the rate of healing. Therefore one of the best ways to manage this is to follow the R.I.C.E protocol.
REST
Try to avoid too much activity which requires you to use or put weight through your knee. It is also advised to take note of what specific type of movement causes your pain and to try and avoid this completely.
ICE
Cold therapy is scientifically known to help reduce swelling. For example, applying an ice pack to your knee or area of swelling vasoconstrictors the blood vessels in and around your knee. This effectively makes the blood vessel walls smaller and tighter which increases pressure. The increase in pressure allows the excess fluid (swelling) to be pushed out and away from the knee.
COMPRESSION
This is also another way in which pressure can be formed around and against the knee. It will also help to reduce swelling and prevent further swelling. Wearing a knee support or Tubigrip are ways in which you can provide compression to the knee.
ELEVATE
This action is also another way in which swelling can be managed. Raising your knee above the level of your heart is known to help increase the rate of healing and reduce the rate of swelling. Propping your leg onto a stool or high pillow whilst in a lying position is one example of how to elevate your knee in the correct way.
Eat Healthy
Healthy eating is one of the best ways to help accelerate the rate of healing. Good nutrition optimised your overall biology and is proven to help with the repair of injury. Our nutritional experts are on hand to help and give you further guidance on what specific products will help to heighten your recovery.
Aaron Trim, BSc Sports Therapy
Interested?
Take advantage of my complimentary 15-minute sessions designed to give you the support you need. Why not kick start your road to recovery with us today?