Knee pain is one of the most common musculoskeletal complaints in people of all ages. It can arise after an injury, due to increased exercise load, or be associated with conditions such as osteoarthritis, patellofemoral pain syndrome, and tendinopathies.
When pain appears, many people seek quick solutions. However, science shows that effective knee pain management usually involves a combination of strategies, not just a single treatment.
In this article, you will learn about some approaches that can help reduce symptoms and improve knee function. Understand that pain does not always mean damage; one of the first things worth understanding is that pain and injury do not always have a direct relationship.
In some situations, imaging exams show significant structural changes in people without pain. In others, individuals with few findings on exams may present significant symptoms.
This does not mean that the pain is not real. It only reinforces that it is influenced by various biological, psychological, and social factors.
Therefore, treatment should consider the person as a whole and not just the result of an examination.
- Temporarily adjust activities
If the pain has recently increased, it may be helpful to temporarily reduce activities that worsen symptoms.
This doesn’t mean being completely still. In most cases, maintaining some level of movement is better than stopping all physical activity.
The goal is to find an amount of activity that is tolerable while the tissues recover and adapt.
- Exercise is one of the most effective strategies
Currently, exercise is considered one of the main interventions for various conditions affecting the knee.
Well-structured programs can help to:
- Improve muscle strength;
- Increase functional capacity;
- Reduce pain;
- Improve quality of life;
- Increase confidence to move.
The choice of exercises should respect the needs and limitations of each person.
- Strengthen the muscles that support the knee
The muscles of the lower limbs help absorb and distribute the forces acting on the knee.
Among the muscle groups frequently worked are:
- Quadriceps;
- Glutes;
- Calves;
- Hamstrings.
Research shows that strengthening programs can bring important benefits to people with patellofemoral pain and knee osteoarthritis.
- Control the progression of loads
A common mistake is to rapidly increase the intensity of exercises when the pain begins to improve. Tissues need time to adapt. Gradual progression of loads is usually one of the most important strategies to avoid relapses and promote lasting adaptations.
Body weight can influence symptoms
In overweight people, small reductions in body weight can decrease the load applied to the knee during daily activities.
This does not mean that the pain is caused only by weight, but it shows that this can be a relevant factor in some cases.
- Do compresses help? Cold compresses can provide temporary pain relief, especially after activities that have increased symptoms. Heat can be helpful for some people who experience joint stiffness.
While they can help with comfort, these strategies typically don’t replace approaches that promote long-term adaptations, such as exercise.
Putting the science into practice
Improving knee pain generally depends on a combination of proper movement, muscle strengthening, and gradual progression of activities.
If you’re looking for a structured routine to strengthen your knees and hips, this exercise program is worth checking out:
Remember that results vary depending on individual characteristics and the regularity of practice.
When to seek professional help?
It’s important to seek professional evaluation when:
- Pain persists for several weeks;
- There is significant swelling;
- The knee locks or locks;
- There is a feeling of instability;
- Symptoms are limiting your daily activities.
A proper assessment can help identify the causes of the problem and guide the most appropriate treatment.
Conclusion
Knee pain can have various causes, but there are strategies that often help reduce symptoms and improve function.
Among them, the practice of exercise, muscle strengthening, control of training loads, and maintaining an active lifestyle stand out.
In many cases, the goal is not only to temporarily relieve pain, but to increase the knee’s ability to cope with the demands of daily life and physical activities.
Referências
Fransen M, McConnell S, Harmer AR, Van der Esch M, Simic M, Bennell KL. Exercise for osteoarthritis of the knee: a Cochrane systematic review. Br J Sports Med. 2015;49(24):1554-1557.
Goh SL, Persson MSM, Stocks J, Hou Y, Lin J, Hall MC, Doherty M, Zhang W. Relative efficacy of different types of exercise for treatment of knee and hip osteoarthritis: network meta-analysis. Sports Med. 2019;49(5):743-761.
Crossley KM, van Middelkoop M, Callaghan MJ, Collins NJ, Rathleff MS, Barton CJ. Patellofemoral pain. Br J Sports Med. 2016;50(4):247-250.
Collins NJ, Barton CJ, van Middelkoop M, Callaghan MJ, Rathleff MS, Vicenzino B, et al. 2018
Consensus statement on exercise therapy and physical interventions for patellofemoral pain. Br J Sports Med. 2018;52(18):1170-1178.
Bannuru RR, Osani MC, Vaysbrot EE, Arden NK, Bennell K, Bierma-Zeinstra SMA, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019;27(11):1578-1589.