Knee Deep in Pain: Conquering Chronic Knee Pain with Effective Management Strategies

Whenever you take stairs, you experience knee pain in your leg. If it happens often, then it is a symptom that your knee is getting torn down triggering osteoarthritis and chronic knee pain. There is no cure for chronic knee pain. However, there are many strategies available today that can help you manage your knee pain. Learn 7 best management strategies to conquer your knee pain in this article.

7 Best management strategies to conquer your knee pain

Here are some of the best management strategies to relieve your chronic knee pain, including:

  1. Physical therapy:

Physical therapy can help you improve joint function, reduce pain, and boost overall mobility. You can ask a physical therapist to create an exercise program according to specific needs and limitations. Regular physical therapy sessions are significantly beneficial for managing arthritis pain.

Your exercise plan is made based on your age, level of fitness, and the cause of your chronic knee pain. Mostly, it can include:

  • Strengthening exercises for the quadriceps, hamstrings, and calf muscles of your knee region because strong calf muscles support your joint functioning.
  • Range of motion (ROM) Exercises like full knee movement which enhance flexibility, alleviate rigidity, and ensure proper joint operation.
  • Balance and proprioception training sessions to reduce fall changes and potential harm.
  • Weight management:

If you are overweight and obese, it puts pressure on your knee (equal to 1 1⁄2 of your body weight) with every step you take to walk. And if you take stairs, the pressure on your knees gets double to triple your body weight. That’s why you need to lose weight to maintain a healthy body weight.

Maintaining a healthy weight can also reduce stress on your weight-bearing joints such as knees and hips. To do that, you can ask your healthcare provider to create an exercise and diet plan that helps you lose weight properly.

  • Consume a healthy inflammatory diet:

Osteoarthritis often causes inflammation of knee joints. So, to lower your inflammatory markers, you can eat a healthy inflammatory diet.

In a healthy inflammatory diet, you can add fruits and vegetables that are high in phytonutrients and have inflammation-fighting antioxidants like vitamins C, D, and E and selenium. They should also be low in calories, so additionally they help you lose weight.

Here is a list of some anti-inflammatory foods you can add to your diet, including:

  • Fatty fish like salmon, mackerel, and sardines.
  • Berries like blueberries, strawberries, and raspberries.
  • Nuts and seeds like almonds, walnuts, and flaxseeds.
  • Leafy green vegetables like kale, spinach, and other leafy greens.
  • Turmeric
  • Ginger
  • Green tea

However, you need to avoid processed foods, sugary foods, red meat, dairy products, alcohol, and nightshade vegetables (tomatoes, peppers, and eggplants) as these foods can increase inflammation in the body.

  • Massage:

Massage, including self-massage, can help you relieve knee pain, even for shorter periods. One study found that people experience a reduction in their symptoms, feel relaxed, and experience improvements in their life quality.

While it’s not clear how massage can ease knee osteoarthritis symptoms. However, according to one theory, it can lower the production of neurotransmitters that are associated with pain, according to the Arthritis Foundation. So, while it’s not clear how it helps, it makes you feel good when you take a massage as it relieves stress and allows you to sleep better.

The American Massage Therapy Association (AMTA) recommends you follow these massage steps which you can easily do in your home.

  • To do that you just need to get in a seated position with your knees pointing forward and feel flat on the floor. Slowly close your hands into fists, tap the upper, lower, and middle thigh 10 times with both hands and do this 3 times.
  • While sitting on your feet flat on the floor, place the heel of the hand on top of the thigh, glide as far as you can from the knee, and then release. Do this 5 times with the outer and inner sides of the thigh.
  • Press 4 fingers into the knee tissue and move up and down 5 times. Do this all around the knee.

Massaging the thigh muscles is beneficial for the knee. Current medical guidelines don’t recommend massage as a treatment for osteoarthritis of the knee due to lack of evidence. However, it may offer other benefits as well, like managing stress.

  • Use Price (Protection, Rest, Ice, Compression, and Elevation):

Rest, ice, compression, and elevation are used to treat mild knee pain that occurs due to soft tissue injury such as a sprain. Protection is used to protect the knee from further injury, for example, taking a break from the activity that caused it.

However, you can use the “PRICE” technique to manage your chronic knee pain as well. Rest can lower the risk of further injury and give tissues the time they need to heal. However, stopping all movement is not advisable as it can lead to stiffness and muscle weakness.

Ice can reduce swelling and inflammation. You can use ice cubes in a cloth and apply for 20 minutes several times on the first day of injury. However, avoid putting ice directly on the skin as it can further damage your knee.

Compression with knee support can increase your comfort levels. Use support padding or bandage to keep firm, not tight. Elevation can keep your leg raised which improves circulation and reduces swelling. For that, try to keep your knee higher than the level of the heart most of the time.

  • Heat and cold therapy:

Heat and cold both are effective in treating pain in your lower back, but it is also a good option to ease the joint pain that occurs due to arthritis.

  • Heat can relax muscles and improve lubrication which lowers your stiffness. To do heat therapy, you can use a hot water bottle and a warm pad.
  • Ice can lower pain, inflammation, and swelling. To do ice therapy, wrap ice cubes in a plastic bag or a cloth.

Some people prefer using heat therapy to improve mobility in the morning and reduce swelling later in the day. Remember to use any hot item to test it before applying it, especially in the case of an older person or someone who can’t communicate easily.

  • Platelet-rich plasma (PRP) therapy:

This new therapy option involves your blood sample to create a serum that contains plasma-rich platelets that are injected directly into your knee joint. It can boost your healing process, enhance tissue repair, and reduce inflammation.

It has lower side effects compared to other therapies like drug therapy. Additionally, it doesn’t affect your movement ability at all after the therapy. That’s why in the medical field, non-invasive PRP therapy is gaining popularity as a treatment option for knee injuries due to its high-efficiency rates.

Knee pain can be bothersome if it happens regularly and disrupts your daily life activities. Use the above-mentioned strategies to improve your knee pain, mobility, and flexibility and live a better fulfilling life.

Your knee pain needs professional assistance, visit our pain management clinic in Brooklyn today or call to get a consultation. The location at 1797 Pitkin Avenue, Brooklyn, NY 11212 is well-served by public transportation, including many bus routes, and the subway line. Visit our website at or to contact us on +1-347-384-5690 for additional details.