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4 Professional Tips That You Should Know to Prevent Knee Pain

4 Professional Tips That You Should Know to Prevent Knee Pain


Are you struggling with pain behind or in the front of your knee? Don’t worry! Here are some professional tips that can help you soothe your sore knees.

Knee Pain Facts

Knee pain is a common problem with a wide variety of causes, from acute injuries, mechanical problems to medical conditions.Knee pain can affect people of all ages. It can be localized to a specific area of the knee, such as pain behind the knee and pain in front of the knee. Hey, dear friends, read on to get more detailed information about these two kinds of knee pain and learn to handle the knee pain in smart way.

Pain Behind Knee

Pain behind knee, aka posterior knee pain, is fairly common. It can hurt and limit movement. Developing a clear understanding of pain behind the knee causes can be important.


Each case of pain behind the knee is different. However, there are some typical signs and symptoms doctors have identified, including the ones listed below.

  • Inability to put weight on knee
  • Reduced range of motion in knee joint
  • Stiffness
  • Swelling
  • Pain when trying to stretch the leg
  • Increased warmth or burning

2.Causes of Pain Behind the Knee

1.Hamstring Injury

  Inflammation or tearing of one of the tendons of the hamstring muscles can cause pain behind the knee . The general achy pain is localized to the back of the knee, where the hamstring tendon attaches to the bone. One would experience sharp pain behind knee with sudden movements. Activities such as bending the leg, downhill running, or sprinting would aggravate the pain.

2. Meniscus Tear

A sudden twisting of the knee or even long-term overuse can lead to a tear of the meniscus, which is two crescent-shaped pieces of cartilage found in the knee. These tears can cause pain, a “locking” sensation in the knee, swelling, and difficulty with knee extension.

3. Posterior Cruciate Ligament Injury

The posterior cruciate ligament ( PCL), one of the strongest ligaments in the knee, helps provide stability to the back of the knee. A PCL tear can occur the knee is overextended or if there is a forceful blow to the front of a bent knee . That would lead to pain and swelling behind the knee as well as joint instability.

4.Baker’s Cyst

Baker's Cysts, aka Popliteal cysts is a prominent swelling at the back of the knee. As fluid builds up in the knee joint, it can bulge out into a ball-shaped protrusion behind the knee. The bulge creates a feeling of tightness behind the knee as well as stiffness and swelling and pain behind the knee and calf. For many, this pain intensifies when flexing or fully extending the leg. It is usually caused by an underlying injury or condition in the knee joint.

5.  Osteoarthritis

Osteoarthritis (OA) is basically degeneration of the cartilage which provides cushioning between the bones of our joints. OA can cause knee joint pain, including pain in the back of the knee.

6.  Rheumatoid Arthritis

Rheumatoid arthritis (RA)occurs when the body’s immune system  attacks the synovial lining of joints causing inflammation and often distortion and destruction of the affected joints. RA can cause pain in any aspect of the knee including the back of the knee

7. Deep Vein Thrombosis

A deep vein thrombosis (DVT) is a blood clot that can develop in a vein. More often, blood clots happen in the large veins of the thigh and calf, and therefore can occur behind the knee. Prolonged sitting, cardiovascular disease, and a family history of DVT puts people at an increased risk for this condition.

8. Overweight and Overexertion

Obesity leads to degenerative changes in the connective tissue component of the knee joint. Weight reduction is an ideal remedy in all such cases.

Overexertion of tissues (muscles, tendons and ligaments or other components of connective tissue) is another leading cause of pain behind knee joint.

Pain in the Front of the Knee

Front knee pain, aka anterior knee pain, is extremely common. Anterior knee pain is pain that occurs at the front and center of the knee.

1. Symptoms

Anterior knee pain is a dull, aching pain that is most often felt:

  • Behind the kneecap (patella)
  • Below the kneecap
  • On the sides of the kneecap

2.Causes of Pain in the Front of the Knee

1. Runners knee

Runners knee, aka Patellofemoral Pain Syndrome (PFPS) is a generic term used to describe patella pain at the front of the knee. Symptoms include an aching pain in the knee joint, particularly at the front of the knee around and under the patella. There is often tenderness along the inside border of the kneecap and swelling will sometimes occur after exercise. Patellofemoral pain is often worse when walking up and down hills or sitting for long periods of time.

2.  Patella tendonitis

Patella tendonitis, often referred to as jumpers knee, is a common cause of pain in the front of your knee. It is a common overuse injury in sports requiring jumping and quick sprints. The pain of patella tendonitis is in the front of the knee just below the kneecap or patella.

Prevention Tips for Knee Pain

When you experience knee pain that doesn’t go away within a day or two, you should seriously consider health care. Here are a few tips on protecting your knee in situations where you might have a minor knee injury or experience reoccurring knee problems.

1. Knee Braces

If you would like to stabilize your knee joint without affecting your day to day activities, it is highly recommended to use knee braces that helps in stabilizing ligaments and connective tissue; thereby reducing the stress and strain symptoms.

2. Stretching Exercises

Low impact and low frequency exercises promote blood flow to the healing knee joint and also promote conditioning of knee muscles and connective tissue. The following 5 stretches that will make your knee pain go away.

(1) Supine Hamstring Stretch

(a) Lie on your back in front of a doorway with your hips in line with the entryway.

(b)Keep your left leg straight out in front of you, place your straight right leg up on door jam, keeping a small bend in your right knee.

(c)Inch your way forward for a deeper stretch or back if you need less sensation. Stay here for 10 to 15 slow, deep breaths, and then switch sides.

(2) Standing Calf Stretch

Way 1

(a) Stand on the edge of a curb or step and place your left foot on the ground, keeping the ball of your right foot on the step.

(b) Allow the right heel to drop below the step and hold here for 30 seconds, then switch sides.

Way 2

You can also place both feet on the curb, step, or a calf machine in the picture above and drop both heels at the same time. Just be sure to hold on to something in front of you if you choose this version.

(3) Hip Flexor and Quad Stretch

(a) Lie on the floor or a bed on your stomach, and loop a belt or yoga strap around your right foot, holding either side with each hand.

(b) Gently pull the belt or strap so your heel moves toward your butt.

(c) When you feel a stretch in your hip flexor and quadriceps, hold for 30 seconds, and then repeat on the other side.

(3) IT Band Foam Roller

(a) Lie on your right side and place a foam roller just below your right hip.

Cross your left leg over and place it on the ground in front of you.

(b) Keep your right hand or forearm on the ground, move your left foot up to roll down the side of your right thigh, stopping when the foam roller is just above your right knee.

(c)Then move your left foot down, coming back to the starting position. Repeat on the other leg.

(4) Figure Four Glute Stretch

(a) Lie on your back with your feet on the floor, then cross your right ankle over your left knee and clasp your hands behind your left thigh.

(b) Slowly and gently pull your left knee toward your chest. Repeat on the other side.

3.Special Shoes


Use of right size and right type of shoes helps in decreasing the stress and strain on your tissues. It’s best that you can also chose right workout clothes. Suitable clothing for workout can reduce the risk of injury and help you go smoothly during exercise. Why not click here to get yourself a professional workout garment?

4. Lose Weight

Obesity or being over-weight increase the stress and pressure on your lower limbs and delays healing. So it’s necessary to lose weight for your knees!

Are you struggling with your weight? How can you lose weight quickly in a smart way? Lucky for you, WishShape can give you the most professional guidance for weight loss. Please click here to get more secrets that would definitely help you reach amazing weight loss goal.

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