Knee Pain & Injuries: 6 Tips on Mitigating the Pain

Knee Pain & Injuries: 6 Tips on Mitigating the Pain | HealthSoul

Knee pain can be quite bothersome and can happen to almost everyone, not just those who lead active lifestyles. You are likely to have such an injury at some point in your life, whether you spend most of your day at home or at the office. Injuries such as ACL tears, fractures, or bursitis are the most common causes of knee injuries. Also, some of the main causes include cartilage or bone deterioration, foot or hip discomfort, and other mechanical difficulties. However, with the right physical therapy and chiropractic adjustments, you can alleviate this pain and lead a better life. Let’s check out some of the main tips on mitigating knee pain.

Chiropractic care

Chiropractic therapy is one of the best solutions for addressing aches and pains. Unlike surgery and painkillers, this way of treating musculoskeletal disorders doesn’t pose the same risks or adverse effects. People are increasingly looking for chiropractic therapy for everyday treatments, including alleviating lower back pain. Chiropractic adjustments can enhance your health immediately, so there’s no need to wait for injuries or symptoms to happen before getting treatment. If you’re experiencing pain from bending your lower body, a chiropractor can help you realign your joints. Also, chiropractic care might slow the progression of arthritis. Unfortunately, there is no strong evidence that it can help in the healing of broken or damaged cartilage.

Knee injections

Injecting hyaluronic acid or corticosteroids can alleviate swelling and pain. Stem cells, platelet-rich plasma, and other injections can also help soft tissues repair and mitigate discomfort. After these knee gel injection treatments, you can go back to your normal daily routines immediately. An injection site could feel swollen or sore for a couple of days after the procedure. Doctors will most likely recommend using an over-the-counter medicine or ice two or three times daily. Some people find that injections help them get rid of pain and inflammation right away. Also, this relief can last for several months, and sometimes only one injection is all it takes to solve your problems in good time.

Anti-inflammatory food

The food we eat can do a lot of wonders for our health. What we consume influences our bodies in so many ways, which in turn influences how we feel. Eating more anti-inflammatory foods like fermented ones with probiotics, lean, olive oil with healthy fats, and leafy greens will help reduce the chances of knee discomfort and injury. Also, you should avoid food that can induce pain, like refined sugar, processed meat, and fast food. Think about what you eat and how you treat your body, as food can be a life changer if we consume it wisely and if we choose only the best for ourselves. The options are limitless, you just need to be persistent and motivated to help yourself heal.

Change your sleep habits

When you sleep on your side without a knee support, your knees will twist and rotate. You should avoid this sleeping position since it puts more strain on your knees and other muscles, much like when you sit cross-legged for too long. So, reconsider your sleeping habits and try to change them for the better. You can put a cushion between your legs to alleviate the strain on your knee alignment if sleeping on your side is your favorite position that you cannot give up on. Also, lying on your stomach can cause pain and even injury to the front of the knees because it is similar to a kneeling posture, so you should avoid this posture as well.


You may ask yourself, is it safe to exercise an injured knee? However, moving around will be better than just sitting and doing nothing. Mild strengthening and stretching activities can help reduce swelling and stiffness in the knees. Of course, you should consult your doctor or physical therapist before you start any exercise. During your workout, pay attention to what your body is telling you. If you feel extreme pain, you should stop immediately. Before you try doing half squats, calf raises, or any other type of leg lifts, you should stretch your hamstrings, quadriceps, and heel. 

Also, remember that exercising on some harder surfaces can make your pain much worse, so you should look for a softer platform to take care of your physical activity. An already painful knee can hurt even more as you walk on rough, uneven ground. Instead, walking on grass or other softer surfaces will make you feel much more relaxed and happier.

Manage your weight

If you are overweight or obese, your knees will feel extra strain. Research has established a strong connection between inflammation and obesity. Reducing the strain on your knees through weight loss can alleviate symptoms of a long-term health condition that has been torturing you for so long. If you’re overweight and are suffering from constant knee pain, your doctor can help you determine a healthy weight and develop the right plan to achieve this goal. You’ll also need some modifications to your diet and regular exercise. 

You should focus on eating nutrient-dense, fresh meals, including many minerals and antioxidants that can be found in fresh produce, dietary fiber-rich foods, including plant-based and whole meals, and nutritious oils, like olive oil. Some foods you should stay away from include processed ingredients rich in saturated and trans fats, sugar, fat, and salt.

Other tips you should follow for a successful weight loss journey that your knees will be grateful for include:

  • Go for a walk after every meal
  • Avoid using the elevator and instead, use the stairs
  • Get a pedometer and check how far you can walk every day
  • Add one vegetable to your every plate
  • Reduce your portion sizes.

There is no magic formula that can help you eliminate your knee pain overnight. You need to be vigilant, motivated, and disciplined to implement all of the tips we have mentioned here that will help you fight this discomfort and pressure. You can improve your overall life quality thanks to expert supervision and proactive measures.