Skip to main content

How to prevent worsening of knee pain?

Knee joint pain is one of the most common joint injury. It can be caused by sudden jerk, overuse or by underlying condition like arthritis. Symptoms of knee injury can include pain, swelling and stiffness.
Knee joint has the main function to bend, straighten and bear weight of the body. Knee joint is more than just the hinge joint as it can twist and rotate to some extent. In order to have this balance of stability and flexibility, knee joint relies on its ligaments and cartilage. 
Knee joint involves  4 bones. Thigh bone, two bones of lower legs, and a knee cap. The joint has four main ligaments out of which ACL provides front and back rotational stability to the knee, which is why it is most commonly injured ligament in the knee. The joint surface of the knee is covered by cartilage which produces joint fluid to have smooth movements in the joint line. The joint also has to menisci, which are shock absorbing cushions in the joint. 
As joint has got perfect balance between stability and mobility, it is one of the strongest joint in the body. Unless there is any accidental trauma, injuries to knee joint happen due to wear and tear from excess use of the joint. So then, what could be done to avoid worsening of the knee pain knee pain?

·         Avoid positions which require excess knee bending e.g. sitting cross legged.
·         Avoid standing or sitting in one position for longer time.
·         Bear equal weight on both knees when standing or walking
·         Avoid wearing high heel shoes
·         Avoid wearing open footwear

Use walking or sports shoes for going out for walks
·         Take support from handrails when getting up from chair
·         Avoid excess stair climbing if possible
·         Preferably use western toilet.
·         Avoid heavy and high impact exercises like skipping running jogging
·         Swimming and water walking, will work best in order to lose weight and not to have any strain on knee joint.
·         Low impact exercises like mat workouts, cycling are preferred.
·         Try to keep your weight under control to avoid excess use of joints.
·         If diabetic keep diabetes under control by proper diet and medication.
·         Do stretching exercises regularly to avoid stiffness in calf muscles.
·         Confirm with physiotherapist on heat or ice pack application.

These guidelines will help you to minimize the impact of existing disease. It is advisable to talk to your physiotherapist in understanding which specific exercises  you need to perform, which treatments you need to seek in order to improve the health and quality of knee joint so that you can get back to your normal routine pain free life.


  1. It's very informative post. Thanks for sharing.

    Loco Motion Clinic Singapore provides a Qualified physios home physiotherapy services for the treatment of knee pain physiotherapy, knee injuries, osteoarthritis and knee deformities at a reasonable price. For an appointment with our knee physiotherapist at home. Call now at : +65 9234 9704.


Post a Comment

Popular posts from this blog


When in you are in pain, getting list of exercises from your physiotherapy doctor and building fit musculature is the last thing on your mind! But believe me exercises have a great role, not only in reducing pain but also to avoid deformities and joint complications that may arise with arthritis. In this article, I am going to discuss about how we can prevent joint deformities and pain in small joints of hand and feet. Before we do that, let us have a quick view of how exercises can help you in arthritis and save your joints.   ( Benefits of exercises ) Regular exercises mean, ü   Less pain from arthritis:- ·          Exercises help in improving blood circulation, more blood flow means more nutrients and oxygen to working muscles and joint. Improved blood flow helps removing toxic products from the tissues. ·          Working muscles are more flexible and stronger. Stronger the muscle less is the pressure on the joint and this in turn slows down joint wear and tear. 


An ankle sprain is an injury to the ligaments that connect the bones of the leg to the foot. The injury typically happens when you accidentally twist or turn your ankle in an awkward way. This can stretch or tear the ligaments that hold your ankle bones and joints together. All ligaments have a specific range of motion and boundaries that allow them to keep the joints stabilized. When ligaments surrounding the ankle are pushed past these boundaries, it causes a sprain. You should call your doctor right away if you sprain your ankle. Your doctor can determine the severity of the injury and recommend a proper course of treatment. It can take several weeks or months for a sprained ankle to heal completely. You may have a sprained ankle if you notice the following symptoms in the ankle: ·          tenderness ·          pain and swelling ·          inability to put weight on the affected ankle How is it diagnosed? Your doctor will perform a physical exam to determin