By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho)
The knee is the joint connecting the bones of the upper and lower leg. The knee plays an important role in supporting various motions such as walking, running, etc. However, all the parts of the knee; bones, cartilage, muscles, ligaments, and tendons are susceptible to disease and injury, thus leading to severe knee pain. Knee pain is often caused by problems occurring from hip. Weak hip muscles may cause more strain on the knee lead to knee pain. Strengthening the muscles around the hip joint can help relieve it. The risk of knee pain can be minimised through some simple home exercise.
However, not to worry as knee pain can be avoided through some simple home exercises. Strengthening your hip and knee through the right combination of hip and knee stretches and exercise can greatly reduce the chances of knee pain.
When you first experience knee pain, especially from a minor injury or arthritis flare up is to carry out the “RICE” protocol — Rest, Ice, Compression and Elevation. This means that you should Rest your knees, apply Ice indirectly on the skin to reduce swelling, wear a Compression bandage, and keep your knee Elevated.
In addition, you still can take steps to reduce knee pain, after the first instance of knee pain, with strengthening and stretching exercises to improve joint mobility. The right combination of strengthening and stretching exercises can relieve pain by helping to improve joint moves and functions. To ease knee pain, you’ll want to perform exercises that work several different muscles. Here are some exercises to help relieve your knee pain:
1. Hamstrings Exercise
2. Quadriceps Strengthening Exercise
It’s important to do these stretches regularly and do them to the best of your ability for maximum benefit. You should increase the reps when the pain gets better. However, you should stop exercising if you feel unwell and pain persists or worsens and consult with us.
Dr Tony Setiobudi is an Orthopaedic & Spine Surgeon at Mount Elizabeth Hospital (Orchard), Singapore. He treats bone, joint, muscle and ligament problems in adults and children. He has a special interest in nerve compression and spine problems such as back & neck pain, scoliosis, kyphosis, spine tumor & infection, spinal cord injury, osteoporosis fracture, spinal stenosis and slipped disc.