How To Improve Joint Function And Reduce Pain

Working out can wreak havoc on different parts of your body. When you run or walk or do squats with heavy weights, your knee joint might start to hurt. It can be a sign of any number of ailments.

Pain might be caused by something as simple as tendonitis, which you’ll notice more when going up and down stairs. If not treated, this can become worse.

Another cause is chondromalacia patella, which occurs when the cartilage is damaged.

In some severe cases, you might be diagnosed with osteoarthritis. This often occurs when the cartilage inside the joint has deteriorated so much that the bones start to rub together. This causes severe pain and inflammation, and over time will lead to the bones wearing down even more.

Any of these conditions might eventually require surgery when left untreated, so it’s important to seek a diagnosis from a medical professional before you attempt to do anything to fix it on your own.

If you’ve been exercising frequently, then there’s a good chance you have chondromalacia patella. It occurs most frequently in runners, a group of people who aren’t used to quitting their exercise regimen when the going gets rough. Unfortunately, the condition doesn’t leave you with many options.

First, stop engaging in the activities that make the pain worse. Do NOT try to run or jump. Try to avoid stairs. Don’t squat, kneel, or sit with your knees bent at an angle. When sitting, you might not notice any discomfort until you stand, and by then the damage is done. If you’re female, then avoid wearing high heels.

Next, ask your doctor about exercises you can do from home. You might ask about the potential benefits of physical therapy if your doctor suggests surgery as the only way to fix your condition. A physical therapist can teach you how to do a straight leg lift. The exercise can be done when lying down with one leg bent at a 90-degree angle in order to focus on the quadriceps muscle in the other leg. Raise the leg to a 45-degree angle, hold it in the air for a few seconds to feel the strain, and then repeat.

Keep in mind that the focus is on the thigh muscle, not the joint itself. If you feel too much pain, then you should discontinue the exercise.