Knee Pain Exercises Chart Page 2
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1
2How does the knee work?
has caused your pain, but the information
Surgery
and exercises here will be relevant for
Surgery may be recommended if your
The knee joint is where the thigh and shin
most cases.
pain is very severe or you have mobility
bones meet. The end of each bone is
problems. Your doctor will discuss with you
covered with cartilage, which allows the
What can be done to help?
what the surgery may involve.
ends of the bones to move against each
other almost without friction. The knee joint
Medication
What can I do to help myself?
has two extra pieces of cartilage called
There are a number of different tablets
menisci, which spread the load more evenly
lose weight (if you’re overweight)
•
and creams available. Painkillers such
across the knee.
exercise – low-impact activities such
as paracetamol and ibuprofen may help
•
The knee joint is held in place by four large
as swimming, cycling and using a
and you should use them if you need to.
ligaments. These are thick, strong bands
cross-trainer are particularly good.
It’s important that you take them regularly
which run within or just outside the joint
and at the recommended dose to help you
capsule. Together with the capsule, the
control the pain and allow you to continue
Thigh muscle
ligaments prevent the bones moving in the
exercising. Don’t wait until your pain is
(quadriceps)exercises
wrong directions or dislocating. The thigh
severe before taking painkillers.
muscles (quadriceps) also help to hold the
You shouldn’t take ibuprofen or aspirin if
Straight-leg raise (sitting)
knee joint in place.
you’re pregnant or have asthma, indigestion
Sit well back in the
or an ulcer until you’ve spoken to your doctor
chair with good posture.
What causes knee pain?
or pharmacist. Medication can have side-
Straighten and raise one
There are many different causes of knee
effects so you should read the label carefully
leg. Hold for a slow count to
pain. A common cause is osteoarthritis, a
and check with your pharmacist if you have
10, then slowly lower your
condition that affects the body’s joints. The
leg. Repeat this at least 10
any queries.
surfaces within the joint are damaged so the
times with each leg. If you
If over-the-counter medication doesn’t
joint doesn’t move as smoothly as it should.
can do this easily, try it with
work, your doctor may prescribe stronger
light weights on your ankles
Your doctor will be able to tell you what
painkillers or capsaicin cream, which you
and with your toes pointing
can rub directly onto the knee.
towards you. Try doing this
A normal knee joint
every time you sit down.
Physiotherapy
If your knee pain is affecting your activity
Bone
Muscle
Straight-leg raise (lying)
and is persisting, ask your GP about referral
Bend one leg at the knee.
to a physiotherapist. Physiotherapy can
Hold the other leg straight
Synovium
help you to manage pain and improve your
Capsule
and lift the foot just off the
strength and flexibility. A physiotherapist can
bed. Hold for a slow count
Meniscus
Cartilage
provide a variety of treatments, help you
(knee only)
of 5, then lower. Repeat
understand your problem and get you back
5 times with each leg. Try
Ligament
to your normal activities.
doing it in the morning and
Tendon
at night while lying in bed.
Bone
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