FEELING GREAT: What to do when knee pain is getting you down

Just the other day we had a lady, called Emily, call my clinic, and she told me that over the last few days her knee pain has started to flare up… For NO apparent reason.

Emily told me that it feels ok during the day, but first thing in the morning, and during the evenings when the temperature drops, her knees start to feel weak and annoyingly painful, especially when she wants to come down the stairs.

When it starts to get colder outside, a drop in temperature can cause our joints to swell up, leading to inflammation, and then knee pain! So what can you start to do right away before your knee pain gets even worse?…

Here’s three simple tips:

1. Rest with a pillow between your knees - When you’re laying down on the sofa watching TV, or even when you go to sleep, placing a pillow between your knees can help reduce pain and swelling. As well as easing the pain, using a pillow will help to keep your knee joint aligned keeping them protected.

2. Apply heat - To give you instant pain relief, I advise my patients to apply a hot water bottle, or a microwavable wheat pack wrapped in a towel to the knee joint. Apply the heat to the knees for 10-15 minutes at a time, and you can even repeat this several times a day!

3. Avoid sitting for long periods of time - your body isn’t designed to sit! When you’re sitting down with your knees bent, you’re placing your knees in an un-natural position causing the muscles and ligaments around your knees to be stretched.

Now, I’m not saying that you must stand up all day! Of course not, but when you’re sitting down be aware of the position of your knees, and whenever you can, straighten your knees out so they’re far more relaxed.

If you want some more tips on how to avoid knee pain - go to this website: http://www.paulgoughphysio.com/knee-pain where you can download my free knee pain tips guide.