The title of today’s post is Knee Pain Relief Starts Here. According to the World Health Organization, 365 million people live with osteoarthritis; the knee is the most commonly affected joint, followed by the hip and hand.
When I was in my 40s, I developed arthritis in my knees. My doctor decided I needed a cortisone shot, and he could do it in the office. He swabbed my right knee with an antiseptic and cautioned me not to move or jump. That was about the most extended needle I have ever seen, and I had to give myself a quick pep talk to keep from freaking out. Unfortunately, it only worked for about a day.
Jumping ahead to the present time, I’m in my 70s. We were going out, and hubby had already set the alarm. I forgot something and decided to dash in, retrieve the missing item, and do it before the alarm called the emergency services. I am pretty fleet of foot for a chick on Medicare, and I made it under the wire. Unfortunately, I heard something pop in my knee.
I had done it, and a video chat with the doctor was scheduled. She wanted an X-ray, which was easy-peasy, but I also had an MRI. That is one significant MRI, but the technician assured me that at least my head would be sticking out, so I wouldn’t have a claustrophobic fit. I was in so much pain that my husband Mark had to wheel me into the X-ray room.
Yep, I had torn the meniscus. Thankfully, mine was a degenerative tear, which develops over time and is more common in older people. An acute tear is more serious.
Yesterday, I had an appointment with an orthopedic because I have been having knee pain and purple ankle veins. Fluid on the outside of my right knee was drained, and some cortisone was injected. Today, my knee and ankle feel great. I got a referral to our vein department, which will evaluate my purple veins for further treatment.
I can come back in 3-4 months if I need another injection, but there is a limit of three times a year. Hopefully, I won’t have to do that, but every scan I have had shows that my arthritis is progressing.
Knee Pain Relief Starts Here:
Apply Ice for inflammation
You need to apply ice immediately. I found an ice bag you can put directly on your skin, or use ice cubes in a hand towel. Apply two or three times a day for about 20 minutes. One ice bag I will try has straps to keep your ice in place. It is a real hassle icing when the ice won’t stay on the knee.
Wear a Knee Brace
I get so perturbed with Medicare because its list of ailments they cover can be mighty short. However, they did cover my knee brace in full. For best results, you need someone to show you how to fasten the straps and explain how tight the brace should be. If you wear baggy clothes, the brace tends to slip down. Ask your doctor or physical therapist which knee brace is best for you.
Stick to Low-Impact Exercises
These days, I alternate between short walks and my stationary bike. I don’t feel like I can refuse to exercise just because my knees hurt.
Cycling is an excellent low-impact exercise that can be done outdoors or on a stationary bike. It strengthens the quadriceps and hamstrings, which are crucial for knee stability, and provides a cardiovascular workout. Cycling on my stationary bike doesn’t hurt my knees as much as walking. Plus, you can do a workout day or night.
Water aerobics has many benefits:
- Water supports the body, putting less stress on your joints and muscles.
- Working out in water helps build strength. …
- Water pressure helps put less strain on the heart by moving blood around the body.
- The impact of gravity is less in the water, allowing a more excellent range of motion.
You need exercises that work all your muscles, especially the hamstrings, the quads in front of the thigh, and the hip abductors and adductors for your outer and inner thighs.
A physical therapist can work with you in the office and give you exercises at home.
It’s easy to slack off when exercising at home, but remember, you want pain-free knees.
Summary
I went over a few things that may provide knee pain relief, and through trial and error, you will find other ways that work for you. If your pain is bad, you may decide to have a cortisone injection. This will require a referral from your doctor to set up. Stay active, rest when you need to, and get out there and enjoy all that life has to offer.
