Knee pain is a common complaint, and it can be caused by a variety of factors. If you experience pain on the inside of your knee, it could be due to arthritis, bursitis, muscle sprains, or joint degeneration. Fortunately, there are several ways to treat and prevent knee injuries. Rest, ice, compression, elevation (RICE), over-the-counter medications, and physical therapy exercises can all help reduce knee pain.
Additionally, strengthening the quadriceps and hamstrings can help ease discomfort and control osteoarthritis. Climbing stairs is a simple exercise that can help strengthen your knees. If your knee pain persists for more than three days or is severe, you should seek medical attention.To start treating mild knee pain at home, begin by standing in front of a wall. Keeping your back knee straight and your back heel on the floor, bend your front knee and lean your hips forward to feel a stretch in the upper part of the back of your calf.
This stretches the gastrocnemius muscle of the calf. Step back, lean forward, and maintain the same posture with your foot stepped forward. Now bend both knees and let your body weight fall downward, keeping most of your body weight on your back leg. This stretches the soleus calf muscle.
Hold these static stretches for a minimum of 30 seconds and repeat them up to three times.Lie on your back to perform other calf stretches. Start by tightening the front of your thigh (quadriceps) to straighten your leg. Maintain this muscle contraction and lift your leg toward the ceiling while keeping your pelvis stable. Lower your leg slowly; do 10 repetitions.
Now roll onto the opposite side of the leg you are working on. Keeping your leg straight and aligned with your torso, lift your leg sideways, toward the ceiling. Turn face down and, without arching your back, lift the same leg again. Finally, roll on the same side of the leg on which you are exercising.
Bend your upper leg forward and place your foot on the floor in front of your lower leg. Raise your lower leg up toward the ceiling.If you experience severe knee pain after a fall or accident or if it is too sore or unstable to support your weight, see a doctor right away. Your doctor can prescribe medications to help relieve pain and treat conditions that cause knee pain such as rheumatoid arthritis or gout.To prevent knee injuries in the future, prepare for a good night's sleep by creating a comfortable sleeping environment and stretching before bedtime. If basic home remedies don't alleviate symptoms or if they worsen after several days, see a doctor for further evaluation.Knee pain can be debilitating but there are ways to treat it at home or with medical intervention.
Resting, icing, compressing and elevating (RICE), taking over-the-counter medications such as ibuprofen or naproxen sodium, stretching calf muscles, strengthening quadriceps and hamstrings muscles with exercises such as climbing stairs, and seeing a doctor if necessary are all effective ways to reduce knee pain.
