Surgeries and pain meds are not the only solutions to knee pain. There are other painless and non-invasive techniques to help you out. Physiotherapy is one such treatment option that works wonders in assessing, diagnosing and treating knee pain. It takes a holistic approach to relieve the pain and restore normal movement. But, that’s not all. So, let’s check out the five smart ways you can manage knee pain.

1. Physical therapy

Physical therapy focuses on releasing muscle tension and stiffness around the affected knee joint. It determines the exact cause of the problem to prescribe the right set of exercises you need for long-term recovery. Whether the pain occurs due to osteoporosis or an injury, physiotherapy can treat it and restore your normal movement.

Physiotherapists prescribe certain exercises and lifestyle changes to help you get rid of the pain. These exercises keep your muscles strong and improve mobility. Eventually, you can return to your normal lifestyle free from pain.

2. Heat and cold therapy

Applying heat to the affected area eases muscle tension while cold treatments reduce swelling. This works best if the pain is mild. You can alternate between heat and cold applications. Do not apply ice directly on the skin instead wrap it up with a cloth and then start the application. You can also try out a warm bath in the morning to ease stiff joints.

In the case of heat therapy, you pour warm water into a bottle and keep it on the affected area. Discontinue if the pain worsens after or during the application.

3. Healthy weight

Abnormal BMI can cause knee pain. Thus, it is crucial to maintain a healthy weight and avoid knee pain.

A proper diet is the first step towards maintaining a healthy weight. Make sure your diet is full of fruits, vegetables and fibre. Avoid junk food and meat as much as possible.

A dietician can prepare a diet chart for you based on your health goals. Once you have the diet right, you can then start the exercises for complete recovery.

4. Rest

You should take enough rest to let your knee muscles relax. They go through a lot of wear and tear throughout the day. A significant amount of rest restores the normal functioning of your knee.

Too much of rest can however make the joints stiffer limiting your movement. So, it is better to consult with a physiotherapist to know when you should take complete rest.

5. Posture correction

A poor posture not only causes excruciating pain in the back but also injures the knee joint. A chiropractor can help you correct your posture through spinal manipulation techniques and exercises.

Whether you are working, standing or sleeping, it is important that you keep an optimal posture while doing so.

Final Thoughts

Knee pain can make life a lot more difficult. The sooner you start the treatment, the quicker you can expect the condition to heal. It is recommended that you don’t perform the exercises on your own initially lest you end up hurting yourself.