To help relieve knee pain caused by tendonitis, focus on gently stretching and strengthening your hamstring and quadriceps muscles. When used repetitively or when placed under excess pressure as a result of weak hamstring and/or quadriceps muscles, painful inflammation of the tendons can result. The patellar and quadriceps tendons help straighten your kneecap as you extend your leg. Patellar tendonitis, also called "jumper's knee," results in pain at the base of your kneecap, while quadriceps tendonitis results in pain at the top of your kneecap. "The buoyancy effect of water can relieve the pressure on the joints, making conditioning and strengthening exercises much more comfortable." Exercises to help relieve patellar tendonitis or quadriceps tendonitisĪnother very common type of knee pain occurs when the tendons that are connected to your kneecap become inflamed (called tendonitis). "Performing water-based exercise is a really good way for a person with arthritis in the knee to maintain his or her overall fitness," explains Dr. Water-based workouts, such as walking, high-stepping, kickboarding or other exercises you can perform while holding on to the ledge of the pool.Brooks recommends improving your knee mobility by stretching regularly - especially your quadriceps, hamstring, and calf muscles - and increasing your knee stability by performing low-impact leg strengthening exercises, such as: "High-impact weight-bearing exercises aren't recommended for people whose knee pain is due to arthritis," says Dr. Brooks.īut, you've likely already noticed that some common leg-strengthening workouts, such as running or jumping, actually worsen your knee pain. "The stronger your leg muscles are, the more they can help cushion your knee joint during impact and during exercise," explains Dr. Over time, the cartilage in your knee joint wears away - causing pain and tenderness while using your knee. The most common cause of knee arthritis is osteoarthritis, which becomes more common with increasing age. Exercises to help relieve knee arthritis pain Improving stability entails strengthening the muscles that help support your knee, including your core muscles, gluteal/hip muscles, quadriceps muscles, hamstring muscles, and calf muscles. Improving joint mobility involves daily stretching and flexibility-improving exercises. "Most types of knee pain can typically be self-managed at home through over-the-counter pain relievers and stretching and strengthening exercises that help improve knee mobility and stability," says Dr. Knee injury – sudden onset of pain accompanied by some level of damage to the meniscus or ligaments that cushion and stabilize the knee joint, respectively.Anterior knee pain – pain around or under your knee cap that can cause stiffness in the knee when sitting, discomfort after prolonged running or hiking, and sensations of popping, grinding or crunching.Tendonitis of the quadricep or patella tendon – tenderness or tightness either above the kneecap (quadriceps tendonitis) or below it (patellar tendonitis), which may worsen after prolonged sitting, bending, jumping, or squatting.Knee arthritis – pain while bearing weight or in motion, as well as stiffness and pain you feel while moving your knee out of a position it's been in for an extended period of time.Your knee is a complex joint, and pain can occur as a result of problems in the knee itself, as well as tightness or weakness in the muscles or inflammation in the tendons surrounding it.
#PAIN ON OUTSIDE OF KNEE HOW TO#
Brooks is here to help you understand how to alleviate your pain, as well as the signs indicating that it may be a sign of serious injury. Whether your knee pain is due to aging, overuse, muscle tightness or muscle weakness, Dr. "However, some types of knee pain can also be the result of a serious injury that requires evaluation and treatment by a specialist." Kenneth Brooks, orthopedic surgeon specializing in knee surgery at Houston Methodist. "In many cases, knee pain can be treated at home via stretching and strengthening exercises," says Dr. It's no wonder, then, that knee pain is both pretty common and pretty hard to ignore. Your knees are two of the largest, most heavily used joints in your body.
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