Physiotherapy Solutions for Knee Pain in Middle-Aged Adults

If you're between 25-45 years old and you're experiencing chronic knee pain, you may feel quite limited in what you can do. Knee pain not only inhibits physical activity, but it also reduces productivity in the workplace. Many daily tasks may involve you bending and straightening your knees repeatedly. This is why addressing the cause of such discomfort is critical.

While many cases of knee pain occur in older adults, those between 25-45 may also fall victim to knee pain for many different reasons. Your line of work may involve exerting undue pressure on knee tissue, or you may have experienced an injury recently that's inhibiting optimal movement around the knee area. Here are some effective solutions that can help you manage knee pain and boost productivity in the process.

1. Understand the source of your knee pain

Your knee area consists of a joint, muscles and numerous nerve endings. This high-density area often experiences discomfort because many things could go wrong at any given moment. For example, if the joint swells or one of the muscles is strained, the result is an imbalance in tissue and muscle movement. This often causes pain, stiffness and other types of discomfort in middle-aged adults and seniors.

The first step to experiencing pain relief is understanding the original source of pain. Because this often varies from one person to the next, you should be aware of how your body works and how it responds to various forms of physical activity. For example, some people have sensitive knee joints that could strain if too much force is exerted. Others may also have sensitive nerve endings that rapidly respond to physiological conditions. A physiotherapist can help you relate your experiences to the nature of your knee tissues.

2. How are your patterns of physical activity?

In addition to understanding the source of pain, you should also be aware of your physical activity patterns. For example, do you regularly bend your knees to lift heavy objects? Do you engage in a sport that uses lots of knee movement (such as basketball or track and field)? Knowing your physical activity will help you manage knee pain by avoiding risk factors. For example, your physiotherapist may recommend that you avoid sharp knee movements or carrying items beyond a specific weight. This can help ease tension on the knee tissue and thus reduce discomfort.   

3. Work with your physiotherapists to develop proper muscle and joint movement

Stiffness is a common cause of knee discomfort. Because of the fear of experiencing pain, you may end up keeping your knee in a fixed position for extended periods. A better approach is to engage in activities that help keep your knee tissue in motion. This may involve gentle stretching, occasional runs and massage therapy. Your physiotherapist may recommend customised routines that prevent stiffness and inflammation in the knee area (including deep tissue massages and hot/cold therapy).  

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