First, evaluate the pain
Behind the knee pain could be anything from a muscle strain to arthritis.
Pay attention to the type of pain you experience – see below. If the knee pain lingers longer than a week or two without any prior injury, visiting Institute of Sport Physiotherapy for an evaluation.
Meniscus tears are among the most common knee injuries. The meniscus acts as shock absorbers between your thigh and shinbones. Someone with a torn meniscus might feel a “pop” along with pain, stiffness, and catching or locking the knee.
Inflammatory arthritis could cause pain behind the knee as well as a few other types of arthritis. Osteoarthritis is the most common type and breaks down the cartilage between joints.
A Baker’s cyst is a collection of fluid that goes from the front of the knee to the back of the knee and is accompanied by arthritis or a meniscus tear. A Baker’s cyst is often a sign of an underlying knee problem and can be quite uncomfortable. This will typically go away with management of the underlying source of the swelling; treating the arthritis, etc.
Calf or hamstring strain or cramp
Sudden activity and overuse are two leading causes of pain behind the knee due to a calf or hamstring strain or cramp. Movements that require pushing off or severe knee bending cause this calf or hamstring pain.
Jumper’s knee is an overuse injury caused by repetitive movements like jumping, hard landings, or changing directions too quickly. These movements could all cause strains, tears, and damage to the patellar tendon, also known as jumper’s knee. Pain, stiffness, and even weakness are a few symptoms of this injury.
Various ligament injuries could contribute to behind the knee pain. This includes a partially or entirely torn ACL (anterior cruciate ligament) or MCL (medial collateral ligament). ACL tears are common with athletes.
Most people don’t realize the true impact of knee pain until it’s too late. It’s a good thing that you are reading up on the subject because that way you can minimise your risk of experiencing it. Here is some basic information that can help you prevent knee pain.
Exercise Regularly and Maintain a Balanced Diet
Needless to say, working out and eating just enough amount of every nutritious food possible can help strengthen your knees. As you exercise, particularly when you do weight training, stretching, and cardio exercises, the muscles that support your knees become stronger and more flexible. Combine it with a diet that consists of bone- and muscle-strengthening foods, such as milk, yogurt, lean meat, and eggs, and voila, you have knees that can conquer lengthy walks and steep staircases.
Staying fit and keeping your body lightweight helps maintain knee strength.
By wearing shoes with orthotic insoles, the excess load on your knees is absorbed rather than released back into your upper body.
Rest, Ice, Compression, and Elevation (RICE)
When you’ve just finished working out or when your knees are injured, the muscles surrounding them are likely to swell. Physio from top clinics in Grafton, such as Institute of Sport Physiotherapy, suggest following the RICE, which stands for rest, ice, compression, and elevation. Acting quickly can prevent the muscles supporting the knees from swelling and developing poorly. Elevating your feet for a while after a rigorous workout can particularly help prevent fluids from increasing the swelling.
While these basic preventive measures can help keep your knees in tiptop condition, it is still imperative that you visit your physiotherapist regularly. They can detect and prevent imminent problems. When your knees are injured or you are suffering from arthritis, your physiotherapist can conduct the best knee pain treatment that can give you lasting relief and functionality.