Dealing with pain in the body is never fun. As a Trigger Point Therapist based in Hong Kong running a sports recovery lab, it is surprising how far we push our bodies until it decides to shut down by inhibiting us from movement and breaking our routine. Usually, when our knee is in pain it is a telltale sign to stop what we are doing and get help.
Ignoring any amount of pain is the worst thing that you can do to your body, as it can progress to more serious problems. In my opinion, getting surgery should be the last option, because it will destroy the tissue, nerves, and muscles when you are trying to fix your knee.
Therefore, I would highly suggest managing the pain with a solution that gives you more time to heal and get yourself back on track. You can then learn how to prevent future disruptions so you can get on with life.
I have written some useful tips regarding treating different pain problems, here is a list of them:
- Best elbow pain treatments and products
- Best stretches to relieve neck pain
- Best neck pain relief products
- Best stretches to relieve tight hip and pain
- Best quick shoulder pain relief product
Here are four easy steps to follow, with solutions, to care for your injured knee:
- Step One – Do you have swelling or stiffness? If so, use an Ice Cold Pack to control the area.
- Step Two – Apply pain-relieving gel-cream such as Mineral Ice Therapeutic Cooling Gel for immediate comfort.
- Step Three – Needing aid such as a pair of crutches like Carex Folding Crutches is not a bad thing, it’s important to be able to continue your daily activities as normally as possible.
- Step Four – Use a knee brace such as EXOUS Knee Brace Support Protector to protect your knee for a speedy recovery and better aftercare.
What Causes The Pain?
It is an easy answer if you have just hurt your knee and know why you are experiencing that pain, i.e. a recent injury or accident. But what about long term knee pain that doesn’t go away?
There could be many factors that cause pain to the knee, it could be a past injury, trauma, accident, or underlying illness that affects the joints, or obesity, to name a few. Even old age could be a simple cause for the knee to hurt.
Who Should Follow This?
You would benefit most if you or your friend who is suffering from knee pain are one of the below cases:
- If you are freshly injured
- Before going to a doctor
- Recurring situations
What To Do When You Hurt Your Knee – 4 Easy Steps
Step 1 – First Off, Is It Swollen? Or Is It So Stiff That It Will Not Move?
It could be swollen from overuse in exercise or trauma. The muscles could have stiffened so that you cannot move because you are on the path to healing or you could have over-exhausted them and the muscles seized up as a result. I suggest the following:
Ice will numb the area and reduce swelling. Therefore, placing a Reusable Ice Cold Pack on the injured as soon as possible after hurting your knee is a good idea. 10 min on and 10 min off will do the trick. Apply 3-4 times a day in the beginning until the pain and swelling subside.
This will force you to stay off your feet and keep it elevated so that the blood does not rush to the injured area, causing more pain and swelling. This ice-cold pack is my favorite because you can carry it with you on trips and it keeps the ice inside for hours.
You can also use this for hot therapy by putting hot water in it. Simple to use, while staying on your body as it molds to your shape.
You may consider using a Vive Knee Ice Pack Wrap instead when you need something to fully wrap around and numb your leg. It has gel packs that you can put in the freezer for easy access, just pop it in the pockets and wrap your leg up to enjoy the reducing pain moment.
This knee wrap is awesome! It is also great to use for hot therapy when your knee stiffens up during recovery. It will loosen your muscles so you can work them out and stretch them slowly with less pain.
Step 2 – Apply Cooling Gel-Cream
The analgesic gel is a cooling cream that is formulated for muscle pain while reducing swelling. You can rub it on after icing your knee. I love using this Mineral Ice Therapeutic Pain Relieving Gel because it gives a long-lasting, comfortable cold feeling.
Tips: Elevate your leg above your head by placing on top of pillows and blankets that are stacked up. Stay off your feet as much as possible. You need at least 7-14 days, depending on how disciplined you are in following your care. If it is necessary to be able to walk around, then I would suggest crutches. Using crutches will allow you to alleviate pressure off the injured knee while preventing it from getting worse.
Step 3 – Aid: Crutches If Needed
Resting is one of the most important components to heal your knee after injury, It would be great if you can rest on the bed with your knee placing on top of a pillow, however, if you need to walk, I would suggest using a pair of Crutches to prevent giving too much pressure applying on your knees.
The Carex Lightweight Folding Aluminium Crutches is something I kept at my home to prepare a situation like this, it is lightweight, easy to store, and adjustable.
You can also add these Vive Crutch Pads, for comfort under the arm, so you refrain from getting bruised or experiencing pain when using these crutches.
Step 4 – Protect You Knees With Braces
When you need to move about or if you are still in the process of healing and doing rehabilitation exercises, braces can be used. As an experienced personal trainer based in Hong Kong, I am impressed with how could a great quality knee brace help my clients throughout the years.
I would suggest wearing a knee brace such as in the first couple of months giving you more support when you are rebuilding strength in your injured knee. Here is a list of some knee braces that I think would be most suitable.
I would use this one for when I have completed my rehab exercises and more or less running around, 80% healed. I would do light jogs or exercise routines with no pain. I use this during workouts or when I know I will be exercising to secure that my knee is in the right place while protecting it from other trauma. Here are the benefits of this brace:
- Unique four-way support that hugs your knee from every angle, giving lateral and medial support and a sense of real stability for weak knees.
- Two dedicated patella straps give patella tendon pain relief and help to stabilize the knee cap
- Special design keeping the knee brace in place confidently, with less irritation and adjustments
- Improved mobility with real functional support throughout the day
- Added comfort for running and sport
- Less slipping as a result of the 4 point strap system, keeping it in place
- All-day comfort and pain relief
This is suggested for when it is hot outside and you are doing an outdoor sport. I would not want tan lines or endure the restrictions of being suffocated in a big brace. This brace provides effective support without movement constraint and I would use it when I’m around 80% recovered and always in the summertime. Here are the benefits of this brace:
- Advanced targeted compression scientifically made to be a runner’s knee strap and brace
- Also a patellar tendon support strap
- Gives immediate relief from knee pain, providing a snug fit with support
- Helps to reduce patella stress and lessens the risk of injuries
- Exceptional compression silicon tubes improving the kneecap’s overall stability while strengthening the patella’s mechanism
- Breathable and Durable which further prevents the gear against odor, while resistant to deformation and oxidation
- Lightweight providing compression without risking mobility
- Designed to suit individuals of all shapes and sizes with its two variety of sizes (Small/Medium and Large), with adjustable straps
I would only use this when I know I’m fully recovered. However, if unsure that I would re-injure myself, I would wear this when doing activities to be safe. Here are the benefits of this brace:
- Adjustable and one size fits all
- Comfortable and stays in place with high-quality raw materials and soft and breathable fabric -suitable for a variety of sports, especially for intense sports that require frequent jumping and landing, which can improve sports performance.
This one is for when the knee is about 20-50% healed and you need the extra support, especially after surgery, while in recovery. Here are the benefits of this brace:
- Additional features with gel pads to add extra support and compression for pain relief and recovery
- Five sizes for the best fit
- Breathable knitted soft fabric
- Comfortable for everyday use, preventing injuries and reducing inflammation
Useful Tips and Information
There are many reasons causing knee injuries, one of them is: your thigh muscles are too weak (especially for elderly) so it is a good idea to stretch and train up your legs and hip a bit for preventing knee injury.
Avoid working out too much, if you are feeling sore or very tired, it’s a good idea for you to take a break instead of working out. Sometimes, when your thigh muscles are too tired, all the pressure will be transferred to the knee and results in injury and pain.
Follow these simple steps to help prevent further injuries for the safest and quickest method until you see a doctor. If your pain is subtle, you should be able to get back on track without seeing a doctor using the above remedies.
However, please remember if you are experiencing excruciating pain at any point, you should see a doctor immediately. If your recovery is taking a longer time than expected, you may want to see a doctor check that everything is ok. With the above tips, you will now know how to address your pain and take care of yourself with the best solution.