Oh, My Aching Knees! How to Minimize the Pain of Arthritic Knees
With six knee surgeries under my belt, let's just say I know a thing or two about aching knees! Although I'm only in my mid 40s, I've been suffering from knee osteoarthritis for over a decade now.
I used to be a competitive tennis player, but my career was cut short by a knee injury on the court. You see, I tore most of the lateral meniscus in my left knee, which created a ripe setup for my future battle with knee osteoarthritis. Once you lose that critical cartilage, which acts as padding for the joint, you're asking for trouble. Just as I'd entered my third decade, I made a seemingly innocuous movement—just a kneel to the floor—when I felt that unmistakable "SNAP" of a meniscus tear.
A few weeks later I was in for my second surgery, a procedure I was certain was only going to be a routine arthroscopy with a meniscectomy (removal of the torn meniscus). Much to my horror, I awoke to discover my surgeon had found what's called a Grade IV chondral injury in my knee.
Bottom line, I'd lost what's called articular cartilage (a thin, membranous padding that covers the bones), and my femur and tibia were bone-on-bone. Here began my struggle with severe osteoarthritis and its accompanying life-altering effects.
Managing the Pain of Knee Osteoarthritis During a Flair-Up
R.I.C.E
Ever heard the acromyn R.I.C.E? It stands for rest, ice, compression and elevation. When you're in a lot of pain, if you've overdone it, or notice increased swelling in your knee, remember this sage advice.
Ice That Knee!
A lot of the pain you experience is caused by swelling- that is, the fluid that accumulates as a protective mechanism when your body senses an injury. When you see signs of swelling, head straight for the ice! My own personal favorite icing method is something I received in the hospital after one of my surgeries: it's called a cryo cuff with a cooler. You can also get a more portable version of the cryo cuff that doesn't involve connecting a hose to the cooler. Either way, the icing effect is just phenomenal. You next best bet is a gel ice pack- they now make ones you can Velcro onto your knee for mobility, too.
Bottom line, ICE! And ice a lot... every 2 hours for 30 minutes will go a long way.
Gently Exercise Your Knee
Always make sure to talk to your doctor, orthopedic surgeon, or physical therapist before starting any knee exercise or rehabilitation program.
Ride a bike- If you have access to a stationary bike, you should take advantage of it. Gentle exercise will increase mobility and function. The key is not to overdo it.
Go swimming- Swimming is very kind to the joints. It's an excellent low impact way to get your knee moving while simultaneously building muscle. Perhaps contrary to logic, you DO need some weight bearing exercises to help your arthritic knee. Weight bearing workouts assist in bone-building by growing denser, stronger bones. Some people cannot tolerate walking, so how about pool walking? Get a flotation belt and go walking in the pool at a depth that's comfortable for you.
Use weights to build muscles- Again, this may seem counterintuitive, but studies have shown that strengthening the muscles around the arthritic joint can reduce the load the joints must bear, thereby reducing pain and/or swelling.
Take a Tai Chi or Yoga Class- I recently discovered there are classes available that are geared towards people with arthritis. These gentle movements will assist with flexibility, strength and balance. An added bonus is the focus these classes place on balance. People with osteoarthritis are at an increased risk of falls due to joint instability.
Take a gentle walk- If it hurts too much, don't do it. Opt for water walking instead. Make sure you have some very good walking shoes, too. I've found walking on hard pavement to be too much for my knee to handle, so I make my way up to the track at our children's school. It's made of a synthetic rubber called tartan which is easier on the joints.
Tricks to Prevent Osteoarthritis Knee Pain
When it comes to knee arthritis pain, your best defense if often a good offense. You know, the old Benjamin Franklin adage: "An ounce of prevention is worth a pound of cure." I wish there were some panacea I could offer... a magic pill or a cure would be nice. But, the truth is, knee arthritis hurts. It can become so severe it's debilitating and can evolve into a verifiable quality of life issue for its sufferers.
Fortunately, there are some preventative measures you can take to decrease your chances of exacerbating your knee pain. Once it sets in, it can be very difficult to overcome, especially when there's significant swelling involved. The following are some of the tools and tricks I've learned from physical therapists and my surgeon to keep the pain at bay.
Keep your weight in check- The less weight you carry around, the less weight your joints will need to bear.
Make your home user-friendly for housework- If you have stairs in your home, they may be your nemesis. Having cleaning supplies both upstairs and downstairs can spare you a lot of unnecessary stair-climbing. Get a light vacuum cleaner. Carrying around heavy cleaning tools is hard on the knees. If you absolutely must kneel, make sure you get knee pads.
Get a slip-proof cushioned pad for the kitchen- Cooking and doing dishes on a hard floor requires standing for long periods of time. Having some cushion to stand on is not only better for your knees, but also your back.
Remain knee-friendly when being environmentally-friendly- One of the most painful activities for many people with knee problems is gardening and/or working in the yard. Make sure you have a wheelbarrow to transport your tools, plants, rocks, soil, etc. Make sure you use knee pads, too.
Take frequent breaks during the day- Don't ignore the pain, your body will tell you when it's time for a break. By golly, listen to your body and take a breather!
Elicit help from family members or friends- One of the hardest tasks for me is carrying large loads of laundry up and down the stairs. I need the railing to get up and down. I risk losing my balance and falling, so laundry transport has become my husband's job.
Make sure you have a no-skid mat in your tub or shower- Balance issues are serious with knee arthritis. I had a couple of occasions when I almost fell in the shower and ended up tweaking my knee. Granted, it could have been worse... much worse. So, I promptly went out and purchased a no-skid mat.
A Surprising Fact About Shoes!
The last time I showed up at my surgeon's office I was wearing a pair of flip flops. My knee and entire calf was so swollen I was unable to put on my regular walking shoes. I made an off-the-cuff remark to him about how I don't normally wear flip flops, I'm very careful to wear high quality walking shoes. He told me there's evidence that flat, flexible shoes are actually less hard on the knees than other shoes. Better yet, he told me if I could get away with walking around barefoot, then I should go for it. What?
A 2010 study by Dr. Najia Shakoor at Rush University Medical Center found flexible shoes to be easiest on the knee. Bottom line, invest in a pair of flexible, flat athletic shoes or flip flops and forego the nurse clogs. If you have trouble walking in flip flops, by all means stay away from them. Any shoe that increases your risk of a fall is a bad shoe. One of the shoes the study looked at specifically were the Puma H-Street shoes, a flat athletic shoe with highly flexible soles.
Here's to pain-free knees!
Questions & Answers
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Comments
Ouch! That's gotta hurt. This hub was super useful for those who are dealing with that kind of knee pain. Voted up!
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Bedbugabscond, I know the shoes you are talking about and think they would nicely fit the bill. I say go for it, but make sure to report back to me! Thanks for reading and good luck with your knees.
I am so glad I read this. I tore the meniscus in both knees in an injury a few years ago. I don't have osteoarthritis at this point, but I do get knee pain.
What is interesting is that I HATE wearing shoes. They cause me more pain than good. I wonder if those form fitted weird toe looking sports shoes would be good to help knee pain.
The keep your weight down advise is hard - Exercise seems to be the first thing to go when the knee's been throbbing all day. Great hub though with lots of tips and good information. I have only had one knee surgery. Put it off for a year before I couldn't take the pain any more and had to have it. Afterward I kicked myself for taking such a long time to go through with it since the relief was nearly immediate.
I came over to read your profile after running across your post on the forum about payouts being down this month. Payouts? Do people really get those? ;o)
I have had knee problems for a long time and I am only in my mid 30s. There have been 5 or 6 people in my family who have had knee replacement. So my knee pains worry me. I do yoga and R.I.C.E. I know genetics might be against me. One thing I have been doing that works is up my ginger intake. Ginger is a natural anti-inflammatory. Are there any other prevention tips I should know? Does having bad knees mean I shouldn't jog or run?
I'm really going to have to learn more about my right knee. Every day, well almost every day, I go racing up a rocky jungle path of the local mountain, armed with walking stick and a sturdy knee support. Every now and again the bugger buckles for no apparent reason.
I don't have an Arthritic knee wordscribe43 (well not that I know of), but there's definitely something amiss as the result of a nasty motorbike accident some 32 years ago. This leg is slightly shorter than the good one, and there's no spring in the joints. By that I mean I can't hop on this side. Heck, if I were a horse they would have shot me years ago, ha ha, LOL :)
I love walking and the great outdoors, and I can't imagine not doing it. So fingers crossed that these 50 year old joints are not going to give up on me before the lights finally go out ;-)
I think I'll browse through some more of your hubs to see if there's anything there that will teach me more about knees and how to best care for them.
Andy Aitch
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Thanks, CandleBags... I appreciate you taking the time to read and comment.
A very well written and informative hub. I'm going to write a hub tomorrow about foot pain and different foot conditions as its important for people to realise how much impact things such as bespoke shoes can have on mobility in later life.. I great hub, I've voted it up :)
Great hub, very well written and informative.
It has a lot of value to many people. Thanks
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DzyMsLizzy- Ugh, that's so frustrating. I'm so sorry you're dealing with this. Something is very wrong here...
Eh--it's the COUNTY--i.e.--government flunkies running a pseudo health-care system. They'd probably just as soon you die so they don't have to spend money treating you.
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Thanks so much, raakachi. I appreciate the visit...
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Wow, that's really bizarre, DzyMsLizzy! I can't imagine not surgically treating a meniscus tear. So you're still walking around with this? Yikes, no wonder you feel a lot of pain. The meniscus can get caught in the joint and create tons of pain. You really should go back- that's just unacceptable. So sorry you've had to deal with this!
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Yes, oceans... I know more than I'd like to know at this point. Knee problems are definitely a pervasive problem. I hope the hub helps, thanks for coming by.
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Thanks, Jamie. The pressure doesn't sound weird at all- that's why they recommend compression. The cryo cuff does offer that compression- it's filled with cold water. Thanks for coming by.
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Thanks, jaswinder. I appreciate the visit.
A fine hub which help the people travel in the same boat, as like you. The precautionary measures you have given, are absolutely useful. Voted useful.
Congrats on HOTD! Well done and with excellent information!
This is very relevant to me. I have a torn meniscus myself, but I am probably doomed to increasing agony for several reasons. First, it's an old injury--it happened back in 2002, and I had no medical insurance of any kind then, so it was never looked at then.
About 2 years ago, I finally qualified for free county medical "care." Last year, the knee was paining me more, so I insisted on having it looked at. Sure enough, they sent me for x-rays and an MRI, and I got my diagnosis: torn meniscus and arthritis. What happened next though, was completely incongruous to me: they declined a surgical repair, and put me in physical therapy instead for 6 weeks. That got me back SOME range of motion, but in the end, caused me to have more chronic (and worse) pain, because of their refusal to repair the underlying problem! (Shouldn't they have known you don't undertake an exercise program with an untreated injury!?!?!)
My personal experience with ice is that it causes an ache to hurt even worse...and I don't have a very high pain tolerance at all...so I do what makes it FEEL better, which is heat...and a pain pill now and then.
I'm on the verge of going back to the county docs and reminding them in no uncertain terms that they work for ME, and not the other way around...and as a taxpayer, my treatment is already paid for....
Thanks for sharing your story, and I'm glad you found a palliative therapy that is working for you.
Hi Wordscribe, it sure does sound like you know a thing or two about knees! You have been through a lot. I find that in listening to people, many people struggle very much with knees. I work in a doctors office, so talk to a lot of patients about all kinds of things. It opened my eyes to how many struggle with diabetes, hip problems and knee problems needing need replacements.
I know your hub will help many people. Thanks for sharing! Voted up, useful, and awesome.
Congrats on receiving HOTD! This is a very informative hub. I have pain in my knees sometimes and I don't know what causes it seems like the only thing that helps is taking my hand and putting pressure on them and squeezing them (sounds weird, I know!) I saw that picture of the cryocuff and thought it was some new pressure cuff for the knee and was thinking, I need that!! It sounds like you really have had a rough time. Thank you for sharing all of these tips.. It really sucks to be in pain and not know what to do about it. Voting up and useful :)
Congrats on hub of the day. This hub include great information about, How to Minimize the Pain of Arthritic Knees.Thanks for writing this hub.
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Thanks, Ruby. I appreciate your taking the time to read and comment. Good luck with your knees.
What a great hub about taking care of our knees! Thank you! Being overweight is my number one problem with my knees. Gentle exercise, you are so right. Glad you found all these great ways to help out.
Oh yeah, congratulations on Hub of the day. It is a great read!
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pstraubie- sorry about your sister. I had a radical procedure done called a femoral osteotomy a few years ago and I wonder if it didn't make matters worse. I'm sorry about her pain. No doubt ice should be a part of all of our lives. Thanks for reading and commenting!
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Zubair- thanks and I hope your mother feels better soon!
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Faithful- I'm so sorry. I've considered using a can, too. I can only say I feel your pain. Thanks for reading and commenting.
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Vespawoolf- I'm sorry about your husband and I hope one of more of the tips helps him!
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livingpah- thanks so much. I appreciate your reading and coming by.
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Oh, no Jaye! That scares me... I've been told I'm just buying time until my total knee replacement and that's my WORST FEAR- more pain. I can't imagine how frustrating that must be. Ugh- I'm so sorry. I hope it gets better at some point... I hope some of these suggestions help.
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Thanks so much, Kelley!
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Thanks, urmilashukla. I appreciate your coming by.
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Hi Case1worker, Yes, I don't think the flat shoes are very good for heels (or feet in general). I'm sorry to hear about your back.
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Hi, Virginia Lynn- thanks for commenting. Wow, it's amazing how many of us deal with this. I'm sorry you're one of them. Aleve is an amazing pain remedy! The only bad thing about it is some people are sensitive to it, it bothers their stomachs. I've found the coated variety to be the best option there. Thanks for sharing your great tips!
Thank you for sharing this. My sister has had surgery on both of her knees and is about to have others. Her surgeries left her legs in a 'mess' and she has a great deal of pain. This may be a very good option for her to try.
Ice has amazing 'medicinal' properties and it has no side effects.
Congratulations on hub of the day.
Thank you for sharing this article, very useful as my mother was recently diagnosed with this condition and finds it hard to walk.
Great advice. I have the same problem and need knee replacement. My entire life has changed because of my pain, and now I use a cane to get around; it helps me take some of the weight off the knees and helps me with balance when walking.
Congratulations on the well-deserved HOTD! My husband has had knee problems off and on and has tried some of your suggestions although, of course, not all. I'll keep these in mind for his next flair up!
This Hube is helpful. I love the tips. Voted up! Congrats on getting Hub of the Day award.
Thanks for a very informative and helpful article about knee osteoarthritis. I'm sorry you developed it at such a young age. My own problems began with a severe fall on both knees at age 61, which led to a meniscectomy, followed a year later by a full right knee replacement, a decision for which I wish I had a "re-do." I have more pain in the "bionic" knee than in the non-repaired one. I'm going to try those of your suggestions I'm not already using. Thanks!
Great hub with lots of useful information. Congrats on HOTD!!
Thanks for sharing this Hub. Very informative. Voted Up!
Congratulations on Hub of the day !
An excellent hub- though I suffer from back rather than knee pain- the icing was a good idea- I used it when I had foot pain. I read with interest your comments on flat minimalistic shoes- I find that although they are good on my knees and back they cause problems on my heels- guess you just can't win. Congrats on the hub of the day!
worscribe--great hub. Like many of the others, I've had knee pain for years. I love your advice and would certainly second it. I have been on a weight loss program and have found that just 18 pounds has made a significant difference. I also have been exercising for the past 5 years or so and found that has helped a lot. One other thing I've done which my doctor recommended was to do a proactive dose of pain reliever every day. I take 1-2 Aleeve every night. Of course a person would need to check with a doctor to see if that would work for you in your own medical/health situation, but I've found it has made me able to live almost as if I did not have problems--and especially helped me to sleep at night!
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Thanks, Sharda. I feel for your mother and I hope she gets better soon!
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ESmeowl12, thanks for reading and commenting. Keep up the cycling, no doubt that's been a large part of my knee rehab as well. Good luck with the shoes!
Thanks for sharing such useful article. My mother is sufering from it and i can understand her pain. Have given some useful tips to her. Thank u so much. Hope you are doing fine.
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Good Lady, well I'm glad I'm not alone... Having knee problems can be very frustrating, especially since they are the main weight-bearing joints in our bodies. I'm with you, though- come on summer! I have an excuse to be barefoot for three months now! Thanks for reading and commenting.
Millionaire Tips, how timely, huh? Sorry to hear about your painful knee- definitely get that ice. I don't know what I'd do without it. Thanks for coming by and I hope you feel better.
Thanks so much for coming by, Brian. I'm sorry you've been a victim of knee problems, too.
homesteadbound, I'm so sorry to hear about your knee pain. Nighttime can really be excruciating, turning over in bed is way harder than it needs to be. I'm so sorry to hear you don't have insurance- as a social worker that really breaks my heart. Carrying anything up the stairs is an ordeal for me, so I can relate. I understand not wanting the stair lift, but boy I'd sure give that a second thought. I think my next house needs to be one level... Thanks for commenting and I do empathize!
Thank you so much for these great tips. I have still been able to avoid surgery for my knees but it is a struggle. Icing and cycling on my stationary bike definitely help. I'm going to look into the shoes. I appreciate the information.
This is a great hub and so timely for me. I have been fighting pain in my knees for over 10 years now, but it has gotten severely debilitating this last year. I cannot do much about it because I do not have insurance, so I am so glad to have read this article. I have been doing many of these things. It is even hard to sleep at night because of the aching pain. In November I started taking Glucosamine sulfate and that has really helped a lot, although it has not totally eliminated the pain.
Sitting for long periods with my knees bent can be painful - so I spend a lot of time in a recliner.
I too played a lot of sports especially in high school. I went to state twice in track and in basketball. In track, it was the triple jump which is very hard on knees, and in fact I hyperextended both knees at one point or another. So now I pay the price with almost constant pain.
Add to all of that my house is a split level, and you have to go up 1/2 a flight of stairs just to get to the front door, and the kitchen is at the top - 1-1/2 flights of stairs. That is a long way to carry groceries from a carport that is a ways from the house.
My husband is talking about getting stair lifts to put on our stairs, but I hate that.
So, thanks for the information, and congratulations on hub of the day.
Congrats on hub of the day.Well deserved, You have certainly had your trouble with your knees so have written this with a lot of authority. Fortunately this isn't something I have suffered with but have had trouble with having flat feet. From what's been said about using flat shoes this may have helped knees without me knowing. Voted up, great article.
Congratulations on your Hub of the Day. My knee was hurting as I came down the stairs, and this is the first hub I saw this morning. How appropriate! I am sorry about all your knee problems. This is very helpful. Off to get the ice...
Glad I read your Hub this morning. I have dreadful knee problems, no cartilage etc, very little mobility. The local doc is giving me cortisone injections at the moment and then more cartilage injections but I hate all that cortisone. I have an ice pack (from rehab after an op) and I'll use it now, as you suggested. Thanks. I'll start trying the stairs again more often and I'll be swimming this summer (gentle swimming because strenuous swimming hurts everything).
I wear Mephisto shoes, or sandals or boots because of the fantastic body weight distribution. LOVE barefoot. Roll on the summer!
So sorry to hear of your injury so young in life but pleased to hear how brave and sensible you are about what you can do about it all, from now on. Bless.
Voting and ticking boxes
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Boy, Gordon... I can sure relate. I'm basically in a waiting phase now for a total knee replacement. I totally know what you mean about damp, cold weather. I live in Oregon where it rains all winter long. It's no doubt not the best climate for arthritic knees. Sports can be a killer, but I still wouldn't trade in all my years of tennis. Anyway, I literally feel your pain. Thanks for coming by!
Hi, wordscribe
Knee problems are part of my past and because of this, I am in no doubt that I have future problems in store.
I tore the cruciate ligament in my left knee playing football (soccer) when I was ten years old. In adulthood, I have torn the medial ligament twice in my right knee in two very different types of accident. I had wonderful physio at the time of my latest accident (circa 2005/6) which helped greatly at the time but I still have acute discomfort at certain times. Do you find that intensely damp, cold weather is a killer?
Thanks for the great tips - regretfully, I am in little doubt that I will need them in future!
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Thanks, Simone. Well, give your mother my humble condolences. I feel a kinship to all knee surgery patients. I have a good attitude about it, really. In the grand scheme of things, it could be much worse. Nothing life-threatening going on here. Thanks for reading... Happy Easter!
My mother is presently recovering from a knee surgery and I wish I had known about the Cryo/Cuff before it happened. That would have really come in handy!
She has been really good about doing the things you've mentioned in this Hub- heck, she *is* a Tai Chi teacher, and just last night, she met me for a bike ride. I think these things are making a splendid difference for her, and I'm glad she's so on it.
Thanks for sharing these tips! I'm sorry you've suffered so much knee trouble, but it's kind of you to make the most of it by sharing your good advice.
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Thanks, larcaustin! It's crazy about the flat shoes, isn't it? Who would have thought, right? I'm glad you discovered that little trick... and very glad to hear your knees are feeling so great. Thanks for coming by and reading.
This is such helpful information! I can attest to the power of flat, flexible shoes--my knees have never felt better since I gave up my orthotics and started wearing minimalist soles. Thanks for a great hub--voted up and useful!
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