Are you struggling with knee pain while bending? Don’t worry. You’re not alone, and there are plenty of reasons why it might be happening. Let’s take a closer look at what might be causing this unwelcome discomfort, and what you can do to help prevent it in the future.
Common Causes of Knee Pain While Bending:
Unfortunately, this is a common issue among many individuals, especially older adults. It develops when the cartilage on the knee joint breaks down over time, causing bone-on-bone contact and resulting in pain, swelling, and stiffness when moving.
2. Patellofemoral Pain Syndrome
Patellofemoral Pain Syndrome is also quite common and affects the area around the knee cap. This type of pain can develop due to overuse, muscle imbalance or even injury, causing tenderness and stiffness in the front of your knee.
3. Meniscus Tear
Your knee has cartilage known as the meniscus, which acts as a cushion and absorbs shocks. When it tears due to injury, it can cause pain whenever you bend the knee.
4. Ligament Injury
Additionally, a Ligament Injury can occur when you damage any of the four ligaments that help keep your knee joint stable. If you injure your anterior cruciate ligament (ACL), medial collateral ligament (MCL), or others, you might experience knee pain whenever you try to bend it.
Lastly, there’s Bursitis, which happens when the cushioning sacs, which are called bursae, on your joints become inflamed. This condition can lead to pain, swelling, and tenderness in your knee.
Don’t let knee pain cramp your style. Understanding these common causes can help you discover what is causing your discomfort and how to reduce the pain, supports, and protect your knee joint.
Reduction Techniques for Knee Pain While Bending
Knee pain can be frustrating, but it doesn’t have to keep you from your routine. Here are some helpful reduction techniques:
- Rest: It would help if you took a break from activities that trigger knee pain, such as kneeling or squatting. Give your knees a break so they can rest and recover.
- Ice Therapy: Wrap an ice pack in a towel, and apply it to your knee for 15-20 minutes, several times a day. Trust us; it will help reduce inflammation and pain.
- Compression: A knee brace or compression bandage can provide support to your knee joint, reducing swelling and pain levels.
- Elevation: When sitting or lying down, prop up your affected knee with a cushion or pillow. This technique can help reduce swelling and pain.
- Physical Therapy: Engage in exercises that strengthen the muscles surrounding your knee and enhance flexibility to decrease the risk of re-injury. Consider trying leg lifts, hamstring stretches, or knee extensions, among others. A physical therapist can recommend appropriate exercises for you.
So that’s it! Knee pain can be a real bummer when you’re trying to bend down, but don’t worry – it’s a common issue and manageable too! If you want to wave goodbye to that annoying knee pain, keeping healthy weight, wearing comfy shoes, and doing a proper warm-up are the necessary steps to take. Remember to always consult with a medical professional when experiencing severe or persistent pain. Stick to the right care and techniques, and soon enough, you’ll be ready to get back to the activities you love. Farewell, knee pain!