How It Happens
The knee is an intricate joint consisting of multiple structures that have to distribute forces from the ground up through the body, as well as from the upper body down through the leg. As a result, there are many different reasons and causes of knee pain, and the pain can be in several different places throughout the knee.
Most knee pain results not because the knee itself, but from some other part of the body. For instance, a tight iliotibial band, hip flexors, or quadriceps muscles, dominant hamstrings or quads, or weak hip rotators can all contribute to excessive stress and strain being transfered to your knees. Also, if your core is unstable, your body will try to gain that stability somewhere else — often times at the knees.
Initial Treatment
- Apply ice for 15-20 minutes, 3-4 times a day.
- Aspirin, acetaminophen, ibuprofen and naproxen may relieve pain and reduce inflammation.
- Compress the knee joint with an elastic wrap if inflammation and swelling are present.
- Use a pillow to elevate the knee while at rest and during the night.
- Rest until symptoms diminish, which could take several days or several weeks.
- See a doctor if the pain is severe or if the pain persists for two weeks.
Comeback Strategy
Gradually increase the intensity, duration, and frequency of training. Coming back too early might force you to compensate for the injury by changing the way you move or the technique necessary to perform well in your sport. So go through all the movements required in your sport without pain before returning to action. And apply ice packs for 15-20 minutes after an exercise session.