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- August 11, 2023
3 PROVEN TIPS FOR REDUCING YOUR KNEE PAIN WHEN BENDING BEFORE RETIREMENT
Knee Pain
Are you suffering from knee pain when bending, struggling with fleeting relief, and having difficulty understanding the root cause of your pain?
Knee pain when bending can be extremely debilitating especially as we get older and find ourselves unable to do the thing we once could. Unable to keep up with the grandkids and constantly putting your life on hold in order to rest and focus on feeling better.
Do you feel frustrated, stuck, or just not sure what to do next?
You are not alone.
This blog aims to teach you what could be causing your knee pain when bending and proven methods for reducing your pain without relying on painkillers, injections, or worst of all surgery.
These tips are for everyone and don’t require a certain level of mobility or fitness, making them for beginners. No matter how bad your knee pain is, even if you have recently undergone surgery there is something here for YOU.
THE CAUSE OF YOUR KNEE PAIN WHEN BENDING
Are you due to retire, and looking forward to spending more time with friends and attending social events? Do you enjoy activities like pickleball or golf? If knee pain when bending is holding you back from participating in these cherished moments, it’s crucial to first understand the cause.
Knee pain when bending can result from arthritis, ligament injuries, or even tendonitis.
ARTHRITIS
Arthritis, especially osteoarthritis, is a leading cause of knee pain when bending.
Over time, the protective cartilage within your knee joint may wear down, resulting in bone-on-bone friction and discomfort. This can make activities like pickleball or golf painful and challenging, limiting your participation and enjoyment.
LIGAMENT INJURIES
Sprained or torn ligaments within the knee joint can cause excruciating pain when bending.
These injuries often occur during physical activities or sports, leaving you sidelined and unable to partake in your favorite hobbies.
However, it’s not just the activity you miss. The frustration of not being able to socialize with friends while they enjoy your favorite hobby can be extremely disheartening.
TENDONITIS
Tendonitis, inflammation of the tendons that connect muscles to bones, can also contribute to knee pain when bending.
Patellar tendonitis, specifically affecting the knee joint, is a common culprit. As a result, everyday tasks like walking can become an agonizing experience, preventing you from fully enjoying the precious moments of social interaction.
Not addressing knee pain can lead to missed opportunities, limited mobility, and a diminished quality of life. Seek proper diagnosis and treatment from healthcare professionals to reclaim your active lifestyle.
Don’t let knee pain define your retirement years. Follow these easy yet effective tips for reducing your knee pain when bending.
FREQUENT POSITION CHANGES
Our joints and muscles do better with regular movement and frequent changes in load. That’s why so many people leave our clinic saying our favorite phase “Your next position is your best position!”
If you are sitting or standing in one place for long periods of time, you need to get moving to reduce the amount of stress or strain on irritated joints and muscles. A timer can be handy to remind you to get moving when you get too busy or distracted to remember to shift in your seat or stand up and walk around.
During a busy day it can seem difficult to find the time to get up and move frequently, but even just a 30-second break every 20 to 30 minutes can be enough to get your joints moving and feeling less strain.
Of course, longer movement sessions are recommended if you have the time. A short walk or a few minutes on an exercise ball can be very good for hip and leg movement.
ALWAYS WEAR PROPER FOOTWEAR
Even though cheap shoes can seem like a good deal at the time, you never want to skimp on a good set of shoes!
It’s one of the best investments you can make for your joint health. A proper set of shoes, boots, or sneakers for your daily activity can save more than your hips and knees; it can help ease joint and muscle stress in the whole lower body as well as the back.
When you think of it that way, those fancy runners aren’t such a bad deal. Make sure when you are picking out your new shoes that you find someone knowledgeable in proper shoe selection to help you choose the footwear that will best suit your foot type and the activity you plan to be doing.
For example, if you have fallen arches, you will want a shoe that supports the arch and if you are planning on being on your feet all day, you’ll want a shoe that is supportive but has some cushion in the heel to reduce impact.
USE AN ICE PACK
Heat and ice are usually a hot topic of discussion (pardon the pun) when it comes to hip and knee pain.
Typically, using an ice pack for 10 to 15 minutes for joint pain will help to calm aching muscles and irritated joints.
A hot pack can also be helpful when relieving tension if there is more stiffness than pain. Some people also just can’t stand ice for a whole 10 or 15-minute session.
In those cases, just use the most comfortable option.
However, while ice and heat packs are effective, they can be incredibly inconvenient. Constantly having to remember to pack additional ice packs for every situation and where ever a flare-up may occur.
The more efficient way to deal with your pain would be to address the root cause of your pain rather than simply treating the symptoms. Physiotherapy is a great way to get started on your road to recovery, speak to the experts and receive a tailored treatment plan specific to you and your ability.
WOULD YOU LIKE MORE EXPERT TIPS FOR REDUCING YOUR KNEE PAIN?
Luckily for you, if you’ve found these tips helpful or would just like to see what else you could be doing to reduce your pain, there are 5 additional tips available to you for absolutely nothing!
The tips in this blog are from our expert report on reducing knee pain written by Dynamic Health Founder Matt Calhoun – How To Stop Hip And Knee Pain.
However, this report is filled to the brim with vital information to reduce your knee pain when bending, too much to include in one blog. That’s why we are offering the report free of charge to anyone who needs it. Simply click the below and get a copy delivered directly to your inbox.
If you know someone suffering from excruciating knee pain right now, feel free to direct them to the right place to get their hands on a copy of this game-changing report.
TAKE CONTROL OF YOUR KNEE PAIN TODAY
Congratulations on taking a step towards a more active and pain-free lifestyle. While these tips are incredibly useful, if you’re serious about addressing your knee pain for good, the best course of action is physiotherapy.
Dynamic Health Physiotherapy is here to help you on your journey to recovery. We invite you to take advantage of our offer for a Free Discovery Visit, where our experienced physiotherapists will assess your condition, provide personalized guidance, and outline a tailored treatment plan just for you.
Don’t let knee pain hold you back any longer. Take the first step towards lasting relief by scheduling your free discovery visit at Dynamic Health Physiotherapy today. Call us at (506) 404-1565 or visit our website to book your appointment now.
STILL NOT CONVINCED THAT PHYSIOTHERAPY IS RIGHT FOR YOU
If you’re not ready to come into the clinic or if you want to learn more before scheduling an in-person appointment, we also provide a Free Telephone Consultation. During this consultation, you’ll have the opportunity to speak with one of our expert physiotherapists from the comfort of your favorite chair.
Our knowledgeable professional will listen to your concerns, answer any questions you may have, and provide valuable guidance regarding your knee pain. Our team is here to support you on your journey toward a pain-free life, no matter where you are.
Reclaim your retirement and experience the transformative power of physiotherapy.
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