There is Non-Surgical Relief for Arthritis Knee Pain

Tuesday, April 12, 2016

Most of us have someone we know that suffers from chronic knee pain. Many of those individuals eventually turn to surgery for that knee pain. In fact, among adults in the U. S. age 65 and older, knee arthritis is the single greatest cause of disability. The good news is that research recently published in the New England Journal of Medicine suggests that when it comes to chronic knee pain related to arthritis, physical therapy and exercise can be just as effective as surgery.

There are also things that you can do at home that will help protect your knees from further damage and prevent or alleviate pain caused by arthritis.

Strengthening the muscles in your rear (gluteus maximus) will help to take the stress off your hips, knees and ankles when you walk.
Stretching the muscles that support the knee, specifically the inner thigh muscles, will help also. These muscles tend to tighten due to weak gluteus maximus (butt muscles).
Keeping a tight core will help keep your back in a neutral spine position. This will keep your lower half, including your knees, in the best position to prevent joint compression.
Be mindful of your shoes. If you wear high heels too often, it may cause your calf muscles to tighten, which can cause a condition in the foot that will put pressure and strain on the ankle and knee. It is also important to replace your tennis shoes when they start to wear. A good rule of thumb is 300-500 miles of running or walking. If you have a Fitbit, your app will keep track of your mileage each day and you should have a good idea of when it’s time to make the switch.
Finally, be sure to stay at a healthy weight. Overweight men are five times more likely, and women four times more likely to develop knee osteoarthritis.

If you currently suffer from knee pain, some great exercises that will help you achieve your goals without causing too much discomfort include water aerobics, cycling, and elliptical trainers.

For more information about Physical Therapy and exercises that can help you with pain caused by knee arthritis, contact Mid America Rehab. For more information about knee osteoarthritis, visit the Arthritis Foundation online at