This Knee Pain Relief Routine Helps Sore, Achy Joints

Our knees are busy joints, making many of our everyday movements possible. Because our lower leg hinges are so active, they’re prone to pain. The discomfort may be a slight ache after getting up from sitting for too long or more serious, like stiffness and swelling from arthritis.

If your knees are in need, our home routine may be able to help ease knee pain, depending on the cause. All you need for our program is the spherical handle from our Osteopressure tool set with the soft-pointed attachment. You can still do our exercises even if you don’t have our tool, use a whittled cork. If you are experiencing severe knee pain because of an injury, your knee can’t support weight, feels hot to the touch, has swollen suddenly, or you have a fever, do not do these exercises. Please see your doctor immediately. Our routine can help relieve knee pain caused by the following conditions:

Patellofemoral Pain Syndrome (Runner’s Knee)

The medical term for your kneecap is patella. Patellofemoral pain syndrome (PFPS) — or runner’s knee — is an overuse injury. It can be caused by playing sports that require running and jumping or injuries to the kneecap. The main symptom of PFPS is pain around the front of the knee that worsens when the joint is flexed or bearing weight. ¹⁾

Arthritis

Arthritis is an inflammation of the joints. The knee is one of the most common joints where arthritis develops. Knee arthritis causes pain, stiffness, and swelling that makes movement difficult. Symptoms may worsen after inactivity (sleeping or sitting) or energetic movement. Although there are over 100 types of arthritis, the most common forms that develop in the knee are osteoarthritis and rheumatoid arthritis. Osteoarthritis is a degenerative disease, and it’s often referred to as ‘wear and tear’ arthritis. OA erodes the cartilage in your knee, leaving less space between the bones. If the bones grind together, bone spurs may develop. Rheumatoid arthritis is an autoimmune disease; your immune system attacks healthy synovial tissue covering the joints, which leads to swelling. Rheumatoid arthritis is a type of symmetrical arthritis, meaning it affects both knee joints. 

Knee Bursitis (Prepatellar Bursitis)

Your knee is surrounded by tiny, fluid-filled sacs called bursae that minimise friction between bones, muscles, tendons, and ligaments. ²⁾ Knee bursitis happens when a bursa becomes irritated and swells, usually from kneeling on a hard surface for an extended period, falling and landing on your knee, or injuring your knee. (In some cases, rheumatoid arthritis may cause knee bursitis.) Symptoms of knee bursitis are pain (especially when moving your leg), swelling, and a reduced range of motion. 

Patellar Tendonitis (Jumper’s Knee)

The patellar tendon is a cord of tissue between the bottom of the kneecap and the top of the shinbone. The tendon and the muscles at the front of your thigh work together so you can extend your knee for running, jumping, and kicking. Overworking your knee, playing sports that require jumping or sprinting, resuming exercise after a long break, or suddenly increasing your physical activity can lead to micro tears and inflammation of the patellar tendon. This causes pain between your kneecap and shinbone. Climbing stairs and getting up after sitting can make the pain worse. 

Iliotibial Band Syndrome (ITBS)

Iliotibial Band Syndrome is pain or an ache on the outside of the knee or hip. The iliotibial band is a tendon running from the top of the pelvic bone to the knee. If the tendon is overstretched and rubs against the knee or hip bone, it can become irritated, causing your knee to pop, click, or feel warm to the touch. Your iliotibial band may tighten if your hip abductor muscles are weak, your shinbone twists inward, or your foot is overly pronated. The tendon may make contact with a bone if you overexercise, don’t stretch thoroughly before exercising, or wear worn-out shoes. 

 No Tools? No problem.

Visit our online shop to buy your Osteopressure Tool Set. While you’re there, take a look around. We’ve got lots of pain-relieving products waiting to be added to your cart.

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Exercises for Knee Pain Relief

To maximize the benefits of our routine, exercise intensely and intelligently. Challenge yourself to perform our Osteopressure and stretch at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not press or stretch to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.