If you can’t get through the day without suffering from knee pain when climbing stairs. Whether it’s a temporary muscle twitch, an old injury resurfacing or pain after an intense workout, it can make things difficult. Pain can last for a few hours or even for days at a time in the largest joint of the body. In these situations, it is imperative to determine the cause of the excruciating pain. Whenever you have knee pain, there may be several reasons why you may be experiencing that unbearable pain. In order to understand pain, let’s look at its different types. For example, you may have had mild pain all day, and one morning wake up to find it gone. A knee injury is typically just painful aftermath of physical exertion in most cases, say experts. You can trigger knee pain with those intense workouts, a thrilling football game, or even with age-related muscle, bone, or tissue wear and tear.
Pain management and prevention
The knee joint is vulnerable because of its complex network of bones, ligaments, tendons, and muscles. There are many causes of knee pain, from sports injuries to arthritis to gout. Even standing can be painful if you have knee arthritis or torn knee ligaments.
The best way to prevent knee pain and deal with knee conditions is to strengthen your knees. Climbing stairs is an easy exercise.
Benefits of Knee pain when climbing stairs
In order to decrease the stress on the knee itself, strengthen the muscles around it. The quadriceps and the hamstrings are located on the front and back of the thigh, respectively. When we climb stairs, these two large muscle groups are activated. Simply walking up and downstairs is challenging.
By helping you manage your weight, stair climbing also benefits your knees indirectly. It takes about five minutes to burn 45 calories while walking up steps. This equals 225 calories if you do it five times a week. If you do it 50 times a year, you will burn 11,250 calories. In addition to losing more than three pounds a year by stair climbing, a pound has about 3,500 calories.
Are you ready for a little more math? A 10-pound overweight person adds 30 to 60 pounds of weight every time they step. Stair climbing can relieve joint pressure and help you lose weight by burning calories.
Knee pain remedies you can do at home
The following are some easy home remedies for knee pain:
For the first 48 hours after an injury (sports or trauma), experts suggest applying cold compresses at least three times a day. By using cold compresses, swelling can be reduced.
The warm sesame oil or mustard oil mixed with a pinch of turmeric can be applied to the joint if it is an old, reoccurring injury or muscle pain (from exercise).
Exercises to strengthen
Physical therapists can work with individuals to determine the best exercises and programs for their needs.
Exercise can help protect the knee joint by strengthening the upper leg muscles – the quadriceps muscles. This group of muscles is found on the thighs and sides.
Here are some exercises you can do to strengthen them:
- While lying or sitting, straighten and raise your leg.
- As you step up on a step, place one foot on it, then the other, then step back down, and repeat the process.
- Repeat standing and sitting for a minute. Take it slow and controlled and do not use your hands to support yourself.
- As you squat, cover your toes with your kneecaps while holding a chair. Repeat 10 times.
Position and support
Knee strain can be minimized by taking the following measures:
- Avoid sitting on low chairs and couches that sink into you
- Raise your seat level with a pillow, if necessary
- Check that you do not slouch or lean when sitting
- Making sure you wear supportive shoes and avoiding broken arches, which may result in abnormal forces and wear on your knees
- Keeping joints flexible by avoiding prolonged sitting and prolonged inactivity
Getting a massage
Knee pain may be relieved by massage, including self-massage.
The exercises should be performed seated on the floor with the knees pointing forward.
- Tap each thigh 10 times with both hands, while loosely closing the hands into fists. Do this three times.
- Put your heel on top of your thigh and slide your hand all the way up to the knee, then release your hand. Do this five times. Repeat this on the outside and inside of your thigh.
- Make five up-and-down movements with your fingernails in the knee tissue. Do this all around the knee.
- Grasp the hand and glide it down the thigh, up the outer thigh, and over the knee.
Knees will benefit from massaging thigh muscles.
According to a study including 570 people, acupuncture might be beneficial to those with osteoarthritis of the knee in 2017.
Over an 18-week period, participants either received 23 sessions of acupuncture or 6 sessions of sham acupuncture.
The patients with true acupuncture scored higher in pain and function than the others.
Their findings were as follows:
The results of comparisons of sham acupuncture groups and educational control groups suggest that acupuncture eases knee pain and improves function in osteoarthritis.
Consult a physician when necessary
The knee may need immediate medical attention in the event of a sudden injury, such as one caused by a road accident or a fall.
You should have your knee checked by a doctor if there is considerable pain, deep cuts, swelling, or if you cannot move your leg.
Other knee problems require an examination by a doctor if:
- Lasts for a long time
- Progression of deterioration
- Disrupts daily life
In the event of red, tender, warm, and swollen knee joints, it is important to visit your doctor for a diagnosis and treatment.
Symptoms such as persistent pain, involvement of other joints, and morning stiffness may indicate rheumatoid arthritis. As well as for the actual disease, doctors can also prescribe medications to treat the pain associated with it.
When a swollen knee is very hot and painful, and when there are other general symptoms of feeling unwell, it’s time to seek medical attention immediately. There is a possibility of infection, which can result in severe health complications. This requires immediate hospital treatment.
When a person is receiving medical treatment for knee pain, they should contact their doctor if problems get worse or if there are any problems with the treatment, like a drug side effect.
Don’t ignore knee pain for any reason. Exercising often relieves knee pain and makes walking more enjoyable. Consult a knee specialist if you need more care for your knee condition. Improve your quality of life by knowing what you can do to relieve your knee pain.