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Fastest Way to Relieve Knee Pain

knee exercise machine

As a “retired” athlete, I am no stranger to injury. Let’s be honest here: I was forced into retirement. I was benched as a direct result of not only too many injuries but injuries that had been injured over and over again. So, I had to make decisions on what I needed to address first and what injuries could wait for rehab at home. The following are a few injuries I sustained over the years:

  • Left shoulder impingement
  • Right shoulder multiple overworked, torn muscles that had scar tissue buildup in between
  • Lower left back sciatica
  • Mid-back muscle spasms from overworked, strained muscles across the ribcage and in between shoulder blades
  • Torn meniscus and baker’s cyst in left knee
  • Torn meniscus and baker’s cyst in right knee

As you can see, the knees are at the bottom of the list. I had forgotten what a beating my knees took when I was performing as a varsity, starting short stop for a Class A high school. I was the type of player who brought everything to the field, never holding back from diving, jumping, or dropping to my knees to block the ball from leaving the infield.  

After high school, I continued to play in “beer” leagues, but, of course, I was still over the top and suffered many injuries in the process. It’s funny, but I didn’t feel any of it until I hit my thirties!

Through many rounds of work with sports trainers, physical therapists, acupuncturist sessions, and chiropractic adjustments, my knees suddenly began to hurt. They were probably hurting, but I didn’t notice because everything else hurt worse! I am trying to see if I can utilize a knee exercise machine at home because traveling and spending ridiculous amounts of time at healthcare offices is not an option for me today.

Should I stretch my knee with torn meniscus?

When training for a sport, we do a lot of stretching and strength training. Stretching after being active is a great way to avoid injuries as well. However, once you have an injury like a torn meniscus, it is recommended to rest.

Whether surgery is conducted or not, a torn meniscus should always be rested until it’s healed. However, once the area has healed, physical therapy is recommended for the area through the use of stretches and motion exercises.

Now that I am facing knee pain from my torn meniscus injuries, I have been exploring various ways to relieve the discomfort and regain mobility in my knees. One of the fastest ways to find relief is to ice the affected area. Applying an ice pack to the knee can help reduce inflammation and numb the pain. It is recommended to ice the knee for about 15-20 minutes at a time, several times a day. Just remember not to apply the ice directly to the skin, as it can cause damage. Instead, wrap the ice pack in a cloth or towel before placing it on the knee.

Another quick way to alleviate knee pain is by elevating the leg. By propping up your leg on a pillow or cushion, you can help reduce swelling and improve circulation to the knee. Elevating the leg above your heart level can also aid in reducing pain and discomfort. Sometimes, I try to do this in my bed, under the covers, or when I am going to bed. I usually wake up with the pillow somewhere on the floor!

In addition to icing and elevating, using a knee brace can provide support and stability to the injured knee. A knee brace can help reduce strain on the knee joint and prevent further injury. There are different types of knee braces available, so it is essential to choose one that is suitable for your specific condition.

Furthermore, incorporating low-impact exercises into your routine can help strengthen the muscles around the knee joint, supporting its stability and preventing future injuries. Activities such as swimming, cycling, and using a stationary bike can be beneficial in improving knee function without putting too much stress on the joint.

Maintaining a healthy weight is also crucial in managing knee pain. Excess weight can place additional stress on the knees, exacerbating the discomfort. By following a balanced diet and engaging in regular physical activity, you can not only reduce the strain on your knees but also promote overall joint health.

Incorporating gentle stretching exercises into your daily routine can also help alleviate knee pain and improve flexibility. Stretching the muscles around the knee can prevent stiffness and enhance the range of motion. Make sure to perform these stretches slowly and gently to avoid exacerbating the injury.

If you continue to experience persistent knee pain despite these self-care measures, it is essential to consult with a healthcare professional. They can provide a proper diagnosis and create a tailored treatment plan to address your specific knee issues. Whether it involves physical therapy, medication, or other interventions, seeking professional guidance can help you effectively manage your knee pain and promote healing.

What aggravates a torn meniscus?

Going up and down the stairs too often in a colonial home, of course! Yes, I live in a colonial home in Michigan, so naturally, it has a finished basement with another set of stairs. With my knee injuries, I have to be strategic, plan, and limit my trips up and down the stairs.

Additionally, I have been told to be very careful about movements that might worsen the tear or cause pain. They suggest that I avoid squatting and pivoting, which are likely to place too much pressure on the knee.

Ouch, when I accidentally make that pivoting motion, it is excruciating, plus it sounds horrific, which I think might make it worse! If I need surgery, weight-bearing will also be limited afterward. I’m not sure how that is going to happen since I have two teenage sons, two dogs, a home, and a full-time job! Well, everything always seems to work out in time, so I will practice being patient as a patient and try to avoid aggravating it or making it worse!

Fastest way to relieve knee pain

In conclusion, while dealing with knee pain from a torn meniscus can be challenging, there are various strategies you can implement to find relief and improve your mobility.

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