Strong thigh muscles combined with weaker calf muscles can also push the kneecap out of place. Similarly, strong outer thigh muscles and weak inner thigh muscles can cause misalignment. People who have knee pain or symptoms of chondromalacia should see their doctor. Early treatment can prevent further damage to the cartilage and alleviate pain. Low-impact exercise : Walking and swimming are good options to strengthen the legs and keep the muscles strong without stressing the knee.
It can also enhance mood and sleep quality. Avoiding activities that cause pain : Many people must avoid stairs if climbing them causes pain. Instead, they should do exercises that are comfortable. This may help avoid further damage to the cartilage. Diet : Following a varied diet can ensure a balance of nutrients and help maintain a healthy weight. Excess weight can damage the knee cartilage and put stress on the knee joint.
Sleep hygiene : Get enough sleep, as this will help reduce pain and fatigue. Pain relief : Over-the-counter pain relief medication, such as ibuprofen, can help control discomfort. Knee support straps : There is a lack of evidence that these are of use.
Some people have reported adverse effects, such as discomfort and abrasion. One review of studies, published by Cochrane in , in calls for further research before recommending these devices. Orthotics and knee support devices are available for purchase online. A doctor can advise you on whether or not to use a knee support device.
If a physical examination reveals a muscle imbalance, certain exercises may help balance the muscles and put the kneecap back in alignment. If the outside of the muscle is stronger than the inside, for example, a health professional may recommend exercises to strengthen the weaker muscles. A physical therapist works with patients to perform special exercises and stretches.
They will suggest specific exercises, depending on the cause of the problem and the muscle that needs strengthening. Depending on the underlying cause of the problem, a health professional may recommend a series of exercises. Examples of exercises to stretch and strengthen the quadriceps muscle include:. Semi-squats : Stand with the feet hip-distance apart and bend the knees to 40 degrees. Some knee pain, especially pain caused by osteoarthritis, will likely be permanent.
The long-term outlook for chronic knee pain involves managing pain, preventing flare-ups, and working to reduce irritation to the knee. You can prevent some, but not all, of the possible causes of knee pain. There are things you can do to alleviate the pain. If your chronic knee pain gets worse because of overuse, or tends to be the most painful after physical activity, you can make lifestyle changes to help treat the pain. These approaches include:. Mild to moderate knee pain can often be successfully treated at home.
Learn how to use heat, cold, tai chi, and other strategies to ease your knee…. Osteoarthritis OA is a form of degenerative joint pain. Learn the early signs, such as pain and tenderness, stiffness, and loss of flexibility. Treatments for arthritis include over-the-counter and prescription medications, but natural and lifestyle remedies also play a key role.
Find out more…. Arthritis can affect your sleep. Learn more about what causes chronic and severe knee pain and why knee replacement is an option that may offer relief. Strengthening your knees can ease pain and help you manage osteoarthritis — and one simple knee-strengthening exercise is stair-climbing.
For example, can you still flex your knee all the way? A clicking sound also triggers concern for many people. Nobody wants to hear a click with every step. These are just a few examples among many. The knee is a complicated — and critical — part of your everyday life. So when you have pain that comes with serious symptoms or lasts for more than a week or two, seek the right diagnosis by getting a physical exam and any necessary imaging that comes with it.
Where is your knee pain, and when does it feel better or worse? Answer these questions to help your doctor determine whether your knee pain is caused by a tendinitis, arthritis, or something else. Learn more about vaccine availability. Advertising Policy. They can tell you the right place to get help if you need to see someone. Go to You can also go to an urgent treatment centre if you need to see someone now.
A doctor can suggest treatment based on what's causing your knee pain. This information might give you an idea of what the cause might be.
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