Preventing Knee Pain: A Guide for Maintaining Freedom of Movement

Physical therapy for Knee Pain




Identify the Cause of Your Knee Pain

First, it is important to know the possible causes of knee pain.

For example, arthritis - which can cause stiffness in your joints – may worsen over time and prevent movement. Worn cartilage will not allow for proper movement between bones when they rub together or are pulled apart by ligaments that may be too tight. This will cause pain as well. Overuse of the knee can lead to a lot of damage and will eventually result in serious injuries that prevent movement or require surgery.




How to Identify the Cause of Your Knee Pain

While articles like this can be great for general information, you should always consult a doctor if you are in pain. First and foremost, to identify the cause of your knee pain, you should visit an orthopedic doctor that specializes in surgery of the knee. They can diagnose the cause of your pain and recommend treatment options.




Preventing Knee Pain After a Diagnosis

After treatment, there are still measures you can take to prevent further knee pain.

Managing Knee Pain from Arthritis

1. Exercise

Exercise will help reduce stiffness and increase flexibility in the joint that will allow for greater movement over time. Ask your doctor what activity levels you should maintain and what exercise that are comfortable with you pursuing.

2. Eat Well

Second, it's important to take care of your overall health as well. That means eating right and getting plenty of sleep every night, so you have enough energy to get through your day!

3. Check in With Your Orthopedist

If your knee pain returns or worsens, you should consult your knee doctor about further treatment options.  


Managing Knee Pain from Worn Cartilage

If you have concerns about worn cartilage, it is important to see a doctor as soon as possible. There may be treatment options that can help ease discomfort and maintain movement until surgery becomes necessary.

In the meantime, avoid heavy-intensity activities like running or sports.


Managing Knee Pain from Overuse

If overuse is the cause of your knee pain, take a break from activities involving this joint. This will help give the joint a chance to recover and heal so you can be pain-free once again!

Ask your doctor about what level of activity is right for you.




What Should I do if I’m Suffering From Knee Pain?

If you are suffering from knee pain, you should consult and orthopedic doctor near you. Subspecialized orthopedic knee specialists, like our knee doctors in Tennessee, are fellowship trained. That means they undergo additional training working with conditions of the knee.




Where can I Find an Orthopedic Knee Doctor?

Your primary care provider may be able to recommend the best knee specialist near you. You can also check your local Google listings to find a highly rated specialist.

Our Nashville knee specialists are award-winning orthopedists and among the most skilled surgeons in the country. If you are suffering from knee pain, find help by calling us or booking online today.

Ask your doctor if they recommend any exercises to help prevent knee pain. We’ve outlined a few below:




5 Exercises for Preventing Knee Pain

Strengthening your hips is key when trying to prevent knee pain. A physical therapist can help you create a workout routine that is geared towards your specific injury. In the meantime, try adding these exercises to your daily routine.

1. Clamshells:

Lay on your side and bend your knees towards your chest. Make sure your back and hips are straight throughout the exercise. Using a resistance band just above your knees, (or without if you aren’t quite there yet!) lift your top knee and repeat 10 times for 3 sets. Over time, you can add a resistance band or increase the difficulty of the band.


2. Fire Hydrants

On all fours (hands and knees) keep your knees bent, lift 1 leg / knee to the side until about hip level if possible. 10 reps for 3 sets.


3. Hip Abduction

Standing and with a resistance band around your ankles, lift your leg to the side until you feel resistance in the band. If needed, hold unto a wall for balance. Repeat this on all sides (side, front and back) 10 reps for 3 sets.


4. Side Steps

In a lung position with a resistance band above your knee, step to the side 10 times while remain in a lung. Go down in a straight line and back (about 10 side steps) two times.


5. Monster Walks

In the same lung position and with the resistance band remaining above the knee, face towards the direction you are walking. Take one step forward at a time in a lung position for 10 reps and repeat down and back twice.




Cassie Whittaker Cassie is the Communications Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2020.

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