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How to Get Rid of Knee Pain

About 18% of the population suffers from knee pain. For some people it comes from knee or hip injuries and for others it may just come with age. Knee pain can be so bad that it forces people to stop having an active lifestyle and become sedentary. However, that can only make the knee pain worse and there are many things you can do to reduce or even eliminate knee pain. Here are some tips to help alleviate knee pain. 

  1. Stay active. Exercising and maintaining an active lifestyle is one of the best ways to prevent and get rid of knee pain. Your joints need movement. Never stop exercising because you think it is causing knee pain, that will only make the pain worse. Just change up the kinds of exercise you engage in.  
  2. Low impact activities. Swimming and cycling are two examples of low impact activities that do not put as much pressure on your knees. These are both great ways to stay active and lessen the pain in your knees.  
  3. Stretch. Knee pain can be reduced when you stretch the muscles that surround your knee. That means stretching your calfs, thighs, hamstrings, quadriceps, gastrocnemius, and soleus on a regular basis.
  4. Buy good shoes. The shoes you wear effect the amount of impact your knees take. The amount of pressure to your knees can depend on how much cushion and support your walking and running shoes have. Be sure to find the best shoes for your body.  
  5. Alternate between hot and cold compressions. Both heat and ice treatments are good for stimulating blood flow and reducing inflammation in your knees.  
  6. Wear a brace. If you are suffering with knee pain while walking or exercising, wearing a brace can provide the support your knees need and help alleviate knee pain. 


The American College of Rheumatology has listed five procedures that patients should strongly question: A) Getting tested for Lyme disease as the cause for musculoskeletal problems when there is no exposure history; B) Getting an MRI of peripheral joints to routinely monitor inflammatory arthritis; C) Taking biologic drugs for Rheumatoid Arthritis before a trial of methotrexate or other conventional non-biologic meds; D) Repeating DEXA scans to follow osteoporosis more than once every two years; E) Getting sub-serology ANA blood tests without a previously positive ANA.


“Office Knee” is becoming a bigger hazard than tennis elbow! More than 1/4 of office workers age 16-65 say they’ve had painful knee joints for up to 2 years. Doctors say that long hours of inactivity make the joints stiff, and weight gain by the sedentary jobs stresses the joints too. However a four-year study of middle-aged adults by researchers such as Dr. Thomas M. Link of the University of California, San Francisco found that both those who were most physically active as well as those who were least active, showed an accelerated breakdown in knee cartilage! Thus, those people at higher risk for osteoarthritis can benefit most from doing only moderate exercise in low impact sports such as walking or swimming. Likewise, researchers at the Hospital for Special Surgery in New York City found that 53% of arthritis sufferers who were given weekly classes in dance, chair Pilates, Yoga, and Tai Chi reported less pain, and more than half showed improvement in activity levels, sleeping, walking, working, and enjoyment of life in general.

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