Knee pain is a type of pain specifically in your kneecap and thigh area, close to the joint. There are many different things that might cause knee pain including overuse, not stretching often enough, not warming up or cooling down for physical fitness, or poor form during your physical activities. It can also be caused by a multitude of other things which are listed below.
Causes of Knee Pain
The risk factors and possible causes of knee pain including being overweight and having too much pressure on your knees, arthritis, anterior knee pain, baker’s cyst, bursitis, dislocation of the kneecap, connective tissue disorder, lliotibial band syndrome, infection in the knee joints, knee injuries, torn cartilage, torn ligaments, strain or sprain from sudden twisting, tendinitis, or Osgood-Schlatter disease. Bone tumors can also cause some form of knee pain though it is less common than other causes.
Caring for Knee Pain at Home
The first steps to treating knee pain is to alleviate the pain and discomfort on your own at home. You can do this by resting your knee and avoiding activities that seem to make it worse, applying ice to the area for 15 minutes every hour or so, keeping your knee elevated to reduce the swelling, wearing a bandage on the knee to reduce swelling and give it additional support, taking ibuprofen or acetaminophen for the pain or swelling, and sleeping with a pillow between or underneath your knees.
Relieving Pain due to Physical Activity
Reliving your knee pain caused by physical activity or overuse needs other home treatments. This includes being sure you warm up before exercise and cooling down afterward, as well as getting sufficient stretching of your quadriceps and hamstrings. Avoid running down straight hills, and walk down instead. Instead of running, try bicycling or swilling which is easier on your knees. You may need to reduce your exercise temporarily until your knee pain begins to improve. Running on a smooth surface also helps to reduce knee pain, as well as losing weight if you’re currently overweight.
Relieving Knee Bursitis Pain
If you have knee bursitis pain, there are some ways to relieve it and not have to visit your doctor. Ice the area for the first 2-3 days about 4 times a day, but be careful not to leave it on for 15 minutes at a time or it may cause frostbite. Avoid standing for long periods of time, wear flat shoes, and don’t lie on the side with the bursitis when you sleep.