Knee pain is usually the result of stiffness brought on by inactivity or immobilization of the knee joint.  Many who suffer from osteoarthritis complain of joint stiffness and pain.  Knee pain is especially felt when bending over or squatting.  So what can one do to alleviate stiffness and the accompanying pain that results?  Losing body weight will certainly help to reduce the load placed on the knee joints.  Each pound of body weight lost subtracts four pounds of pressure on the knee joints.   Performing joint movements will  certainly help lessen joint stiffness.  Exercise will help to lose body weight and increase joint mobility.   As a result, exercise can also bring relief from pain.  The key is to perform exercise on a consistent basis (i.e., at least 3 times per week).  Since exercise initially tends to cause knee pain, most people would rather avoid it.  But this is a mistake!  Not being active will only exacerbate stiffness, pain and immobility.
     So what exercises should you do to bring about relief from knee pain?  Any low-impact aerobic exercise such as swimming, biking, walking, and water aerobics are ideal.  Aim for 30 minutes of low-impact aerobic exercise on most days of the week.  Strength training is also highly recommended.   Try Tai Chi, yoga and exercises like leg extensions and leg curls.  Stretching every day is essential to reduce joint and muscle stiffness.  Perform quad, hamstring and calf stretches daily.  Be sure to hold each stretch up to 30 seconds and repeat two to four times.  Refer to the exercise portion of this blog for how to perform certain stretches.  Most importantly, listen to your body and know your limits!  Never push through bad pain!  Apply an ice pack to an aching joint for up to 15 minutes to reduce inflammation.   Taking a nice hot bath may also relieve sore joints.          

     Knee pain is the most common complaint for people, especially among overweight and/or older adults.  In the case of overweight people, the increased load-bearing that's needed for the knee joint can cause knee pain.  In the case of older people, knee pain can be a result of osteoarthritis, a degenerative joint disease.   In either case, the result is usually inflammation caused by joint aggravation.  Inflammation is what causes joint pain.  Swollen tissue presses against nerve endings, causing the sensation of pain.  Accompanying the inflammation is stiffness and local tenderness at the joint.  
     The management of acute or chronic knee pain entails the acronym PRICE:

• P= Protect the knee (use padding to prevent further injury)
• R= Rest the knee (expedites the healing process)
• I= Ice the knee  (reduces swelling if applied as soon as possible)
• C=Compress the knee joint (use a brace or wrap to reduce swelling and to keep the joint in alignment)
• E=Elevate the knee joint (reduces swelling by propping the joint on a pillow or foam roller) 
  

     Over-the-counter (OTC) medications can be used to manage knee inflammation and pain (e.g., Aleve, Advil, Motrin).   In addition, Tylenol can be used to control knee pain although it is not as effective in reducing inflammation.  
     Set up an appointment with a doctor or orthopedist if PRICE and OTC medications fail to lessen knee pain in a week.  X-rays and/or CT scans (to detect possible bone fracture or dislocation) or an MRI (to detect possible ligament or tendon injury) may be warranted depending on the nature of the pain and range of motion of the knee joint.   In addition, fluid may be drained from the bursae, fluid-filled sacs which cushion the joint, to lessen inflammation and joint pain. 
     Knee pain as a result of osteoarthritis (OA) is a chronic condition since inflammation is persistent due to cartilage degeneration.  Activity usually increases knee pain and prolonged sitting results in stiffness.  Treatment entails either taking OTC or prescription medications.  Joint injections of hyaluronic acid (e.g., Synvisc-One) can relieve chronic pain from OA.  Severe cases of OA may require narcotic pain medications or knee joint replacement.  
     After treatment, you can prevent further pain by:

• Losing bodyweight (reduces force impact on the knee joint)
• Periodic stretching (reduces tendon tightness)
• Water exercise (buoyancy reduces force impact on the knee joint)
• Wear a brace , compression or knee pads when active

     When you lose bodyfat a whole multitude of positive healthy outcomes takes place including:

• Reduction in migraine headaches
• Decreased cholesterol levels
• Decreased bodily inflammations
• Decreased risk in fatty liver disease
• Lessening of metabolic syndrome
• Decreased risk of type-2 diabetes
• Decreased risk of polycystic ovarian syndrome
• Reduction in depression
• Lessening of obstructive sleep apnea
• Reduction in asthma
• Decreased risk of cardiovascular disease
• Decreased risk of hypertension
• Decreased risk of GERD (Gastrointestinal Esophageal Reflux Disease)
• Reduction in urinary incontinence
• Decreased degenerative joint disease (e.g., arthritis)
• Reduction in gout risk
• Decreased mortality
• Increased quality of life

     BOTTOM LINE:  Exercise and a healthy diet can resolve many chronic conditions plaguing  humans today.  Instead of reaching for quick-fix medications which may have side-effects, reach for a dumbbell and eat your broccoli.