Knee Pain Guide: Causes, Treatment, and Tips
Like back pain, knee pain is part of our everyday life. A wrong move, repetitive strain, or carrying something too heavy – and our knees start to suffer!
Various conditions can affect them: sprains, osteoarthritis, patella tip syndrome, bursitis, and iliotibial band syndrome.
If you are suffering from knee pain, our analysis and advice will provide you with the necessary information before you resort to surgery.
Muscles, bones, ligaments, tendons: Here's how the knee joint works
Femur (Thigh Bone)
The femur is the largest and strongest bone in the body. It is a weight-bearing bone in the thigh. It provides attachment to most of the muscles of the knee.
Tibia (Shin Bone)
The tibia (shin bone) is the second largest bone in the human body and bears its weight. Articular cartilage incompletely covers the superior surface of the tibia where it articulates with the femur (thigh bone). Articular cartilage acts as a shock absorber, protects the articular surface of the tibia, and aids in knee rotation.
Patella (Kneecap)
The patella (kneecap), which is connected superiorly to the quadriceps tendon and inferiorly to the patellar ligament, sits on the anterior articular surface of the distal end of the femur (thigh bone) and protects the knee joint. The patella functions as a lever for the quadriceps by anchoring the quadriceps tendon to the distal end of the femur.
Cruciate Ligaments
Anterior Cruciate Ligament (ACL)
The anterior cruciate ligament (ACL) is the anterior cruciate ligament of the knee. It is located in the center of the knee joint, running from the thigh bone (femur) across the center of the knee to the shin bone (tibia). The anterior cruciate ligament prevents the thigh bone from sliding backward on the shin bone (or the shin bone from sliding forward on the thigh bone). Along with the posterior cruciate ligament (PCL), the anterior cruciate ligament (ACL) also stabilizes the knee against rotation. Thus, with an acute tear of either of these ligaments, the knee is unstable with weight bearing in extension and with twisting, resulting in giving way or buckling of the knee.
Posterior Cruciate Ligament (PCL)
In comparison to the anterior cruciate ligament, the posterior cruciate ligament (PCL) has received much less research attention, because injuries to it are far less common. The posterior cruciate ligament prevents the thigh bone from sliding too far forward on the shin bone. It is the prime stabilizer of the knee and is about twice as strong as the anterior cruciate ligament. It forms a central axis around which the knee rotates.
Meniscus
The meniscus acts as a shock absorber, protects the articular surface of the tibia, and aids in knee rotation. As a secondary stabilizer, an intact meniscus interacts with the stabilizing function of the ligaments and is most effective when the surrounding ligaments are intact.
Lateral Collateral Ligament (LCL)
The lateral collateral ligament (LCL) prevents uncontrolled hyperextension of the knee.
Fibula
The fibula (calf bone) does not form part of the knee joint, which it borders laterally at the head of the tibia.
Why do my knees hurt? Various Causes of Inner Knee Pain
The knee is a joint that is frequently stressed in our daily movements and responsible for transmitting loads, making it susceptible to numerous injuries in connection with our daily activities or sporting activities.
Knee pain may be caused by trauma, such as patellofemoral pain syndrome, meniscus injuries, or sprains, iliotibial band syndrome, or repetitive movements or inflammatory conditions such as tendinitis, bursitis. Being overweight or poor nutrition are also common causes.
In the case of being overweight, the knee is heavily stressed and wears out sooner or later. In the case of nutrition, on the other hand, it is known that a diet with fried foods, refined oils, and canned goods with preservatives, which has a high content of omega-6 fatty acids, not only causes knee pain but also many other diseases and inflammations, including pain in the lower back and in the shoulders.
How to cure knee pain? What to do when in pain? Who to contact?
There are several steps that should be taken to treat it, regardless of the origin of the problem. First of all, the problem must be examined carefully along with your lifestyle in order to create an appropriate treatment plan.
Sport
Exercises are developed to rehabilitate your knee and improve its functionality. This includes stretching, muscle strengthening and mobility exercises.
As with treating any other condition, staying active is imperative to your joint health.
Nutrition
The natural treatment of symptoms associated with joint inflammation is one of the best solutions for managing knee pain. A balanced diet plays a crucial role in helping to rebuild cartilage, which can only regenerate with the right nutrients.
Key Nutritional Recommendations:
- Weight Management: Maintaining a healthy weight is essential, as being overweight directly contributes to knee problems.
- Foods to Avoid: Steer clear of canned foods with preservatives, fried foods, hydrogenated oils, and fast food, as these can worsen inflammation.
- Adopt a Vegetarian Diet with Fish: A primarily vegetarian diet, supplemented with fish, is ideal for joint health.
Nutritional Elements for Knee Health:
- Vitamin D: Strengthens bones, reducing the risk of joint pain.
- Magnesium over Calcium: A proper balance of magnesium helps improve calcium absorption, which is crucial for bone strength.
- Collagen: This is vital for the construction of skin, bones, and muscles, helping to provide firmness and connect muscles to bones. Collagen is found in fish and is produced with the help of vitamins A, C, E, and minerals like copper and zinc.
Healthy Fats and Omega-3:
- Replace hydrogenated oils with olive oil, which is rich in omega-3 fatty acids, known to reduce inflammation.
Massage and Physical Therapies:
In addition to dietary changes, massage therapy and other manual techniques can be beneficial for relieving knee pain symptoms
Fasting
fasting can also play an essential role in alleviating knee pain, especially when it comes to inflammation and joint health. Fasting encourages the body to eliminate excess fat, particularly the stubborn fat that tends to accumulate around the abdomen. This fat can contain harmful toxins, including heavy metals like aluminum, arsenic, and carbon, which come from environmental pollutants, cookware, and certain foods.
Key Benefits of Fasting for Knee Pain:
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Promotes Fat Loss: By reducing abdominal fat, which is often associated with inflammation, fasting can alleviate some of the pressure and strain on the knees, reducing pain and discomfort.
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Triggers Autophagy: Fasting activates autophagy, a natural process where the body breaks down and removes damaged cells, including inflamed or weak joint tissue, thus helping in tissue repair and reducing inflammation.
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Reduces Insulin Levels: Fasting lowers blood insulin levels, which helps treat insulin resistance—a condition linked to chronic inflammation that can worsen joint issues like knee pain.
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Increases Growth Hormone: Growth hormone levels increase during fasting, promoting fat burning and helping in the regeneration of tissues, including cartilage, which can improve knee joint health.
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Improves Cholesterol Levels: Fasting lowers bad cholesterol levels, which is crucial for overall joint and cardiovascular health, reducing the risk of joint deterioration due to poor blood flow.
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Cortisol Reduction: Fasting helps to lower cortisol, the stress hormone that can trigger inflammation and worsen knee pain. By managing cortisol levels, fasting reduces overall joint inflammation.
Additional Health Benefits of Fasting:
- Boosts Immunity: Fasting enhances the immune system, allowing the body to fight off diseases that may indirectly impact joint health, such as infections that exacerbate inflammation.
- Improves Cardiovascular and Liver Function: Healthy liver and cardiovascular function are important for managing weight and reducing inflammation, both of which are crucial for protecting the knees.
- Enhances Mood and Mental Clarity: Fasting improves mood and cognitive function, which can help individuals cope better with chronic pain and stay motivated to maintain a healthy lifestyle.
By incorporating fasting into a balanced lifestyle, along with a nutrient-rich diet and healthy weight management, individuals suffering from knee pain can see a significant improvement in their joint health and overall well-being.
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