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How to Help With Knee Pain Even if You Don’t Have a Medical Diagnosis

Knee pain is common.  Nearly 25% of the American population will deal with knee pain at some point in their life. General practitioners frequently see patients with knee pain, and more so with increased age. A variety of ailments and injuries can result in knee pain, and you may be wondering if physical therapy can offer real relief. If you’re experiencing knee pain, we’ll discuss how a physical therapist can help pinpoint the cause of the pain and how physical therapy treatment can get you on the road to recovery.

Table of Contents

How to Help With Knee Pain Through Physical Therapy – A 4-Step Process

Knee pain can be caused by a variety of issues, which we’ll discuss below.  No matter the cause of your knee pain, physical therapy is a highly successful treatment option to:

  • Lessen pain
  • Increase mobility
  • Improve stability
  • Strengthen muscles

However, not all physical therapy for knee pain is the same. The type of treatment necessary is dependant on the individual: the source of pain, symptoms, age, and many other factors. Below, we’ll outline a 4-step physical therapy process aimed at how to help with knee pain.

Step #1: Request an Initial Evaluation From a Physical Therapist

The first step is simply to make an appointment with a physical therapist.  During this first visit, the PT will perform a comprehensive examination and evaluation to aid in constructing the appropriate treatment plan designed specifically for you.

Determine the Type of Knee Pain You’re Experiencing

Those who suffer from knee pain may have symptoms like:

  • Stiffness and swelling
  • Catching
  • Popping or crunching sounds
  • Instability or weakness

Additionally, the location of their pain may vary and include:

  • The inside of the knee
  • Outside of the knee
  • General pain around the knee
  • Localized pain in front of or behind the knee

With so many variants, it’s crucial to perform a thorough examination to determine the cause of pain. The information from the initial evaluation is key to developing the best treatment plan. To gather the information necessary, the physical therapist will ask a series of questions, which may include questions like:

  • Where is your pain located?
  • What sorts of activities aggravate your condition?
  • Do you experience instability?
  • Are your knee movements restricted?
  • Does anything help relieve the pain?

Of course, the answers to these questions will differ according to the patient, but we’ll discuss some common knee pain scenarios and diagnoses below.

Step #2: Obtain a Physical Therapy Diagnosis

When you hear the word diagnosis, you probably think of a medical diagnosis you would receive from a doctor. Though not a medical diagnosis, a physical therapist is equipped and trained to give a physical therapy diagnosis after a comprehensive evaluation and thorough examination. Among other details, the PT will interview the patient to gather information including:

  • Past medical history, including any surgeries
  • The history and cause of the knee pain
  • What aggravates or relieves the pain

Physical Therapy Initial Assessment

After this initial interview, the PT will perform an evaluation that may include the following:

  • Gait assessment – The PT will watch the patient walk while looking for motion primarily around the knee, though a PT may watch hip, ankle, and foot movements as well.
  • Palpation – The therapist will perform a manual examination of the knee to look for abnormalities or areas of pain.
  • Range of motion – The PT may use their hands or other special instruments to measure the movement as the patient bends and straightens the knee.
  • Strength assessment – This test measures strength to help determine if muscle weakness around the knee is causing the pain.
  • Balance assessment – Imbalance can cause strain on the knee leading to pain.
  • Swelling assessment – The PT may measure any swelling in the joint to help inform the treatment option.

Common Knee Pain Diagnoses

The PT will combine the interview and physical exam findings to make a physical therapy diagnosis.  Below you’ll find some common diagnoses associated with knee pain:

  • Patellofemoral stress syndrome (PFSS) – This condition can cause pain in the front of the knee because of “abnormal movement of the kneecap” and is a common cause of knee pain in athletes.
  • Outside knee pain – Pain on the outside of the knee can be caused by:
    • Injury to the ligament on the outside of the knee
    • ITB stress
    • Stress to the hamstring tendon 
  • Medial meniscus or medial collateral ligament injury – This is a common athletic injury caused when the foot is stationary on the ground, but the body continues to twist over the knee.
  • ACL (anterior cruciate ligament) tear – This ligament is responsible for knee stability and connects the thigh bone to the shin. Injury to the ACL is often accompanied by a loud pop and excruciating pain. 
  • Baker’s cyst – Pain in the back of the knee, especially when bending the knee, accompanied by swelling could be caused by a Baker’s cyst.
  • Torn meniscus or dislocated kneecap – Knee pain caused by these injuries is sometimes combined with crunching or cracking sounds. Osteoarthritis could also be the culprit, and your doctor or PT will pinpoint the source of the pain and location of the sounds to make the correct diagnosis.
  • Arthritis or other inflammatory disorders – Rheumatoid arthritis can result in painful, stiff knees upon waking and pain that lasts throughout the day. Lupus, gout, and Lyme disease may also be the cause of knee pain, especially if the knee pain comes on suddenly. Bursitis is another condition that can occur in people whose jobs or activities require repeated bending and kneeling

Step #3: Receive a Customized Treatment Plan

Once the PT has done a comprehensive exam and made a diagnosis, an individualized treatment plan will be created to promote pain relief, stability, and mobility. A physical therapy treatment plan will likely include sessions in the physical therapy office along with at-home exercises.  The physical therapist will give detailed instructions on how to perform the exercises at home and will monitor and assess your progress during your regularly scheduled visits. The following exercises may be assigned by the PT to help with knee pain (we’ll take a look at some specific exercises below):

  • Straight leg raises
  • Quad strengthening exercises
  • Hip strengthening exercises
  • Balance exercises
  • Other leg stretches

In addition to exercises and PT sessions in the clinic, a PT may also suggest the following techniques:

  • Electric stimulation
  • Ultrasound
  • Kinesiology taping
  • Soft tissue massage
  • Ice and heat therapy

Step #4: Complete Physical Therapy According to Your Treatment Plan

For maximum benefits, you need to be engaged and active in your treatment.  Even if you have an all-star physical therapist with a first-class treatment plan, it’s not going to be effective if you aren’t actively involved. It’s important to follow the PT’s instructions carefully and diligently. Don’t be afraid to ask questions if you are confused or unsure about any portion of the treatment plan. Exercises may be challenging and uncomfortable at first, but the payoff will be huge when you experience pain-free activities and ease of movement in the end.

What Is the Best Exercise for Knee Pain?

There are many types of knee exercises you could try to lessen knee pain, but there isn’t one particular exercise that’s better than another. That’s because knee pain can have different causes, and the exercise that’s helpful for one condition may not be the best for knee pain with a different cause. Simple stretching and strengthening exercises can help provide support to the knee joint. Some types of exercise that can help with knee pain include:

  • Yoga
  • Swimming
  • Elliptical machine
  • Stationary cycling
  • Walking
  • Water aerobics

The key to finding the best exercise for knee pain is pinpointing the cause of the pain and then performing exercises aimed at correcting movement or strengthening muscles. That’s where the expertise of your doctor or physical therapist comes in.  Consulting with your medical or physical therapy professional before performing any exercises will ensure that you will choose the right exercises that will help and not hinder your progress.

Exercises for Knee Pain

Whether your pain is caused by an injury, arthritis, or some other cause, many of the exercises used for physical therapy may be the same. Always consult your physical therapist for specific exercises to address your unique diagnosis. The American Academy of Orthopaedic Surgeons (AAOS) suggests the following exercises and stretches for general knee conditioning:

  • Heel cord stretch
  • Standing quadriceps stretch
  • Supine hamstring stretch
  • Half squats
  • Hamstring curls
  • Calf raises
  • Straight leg raises
  • Leg extensions
  • Hip adduction
  • Hip abduction
  • Leg presses

If you’re experiencing knee pain and are longing for relief, the experienced and knowledgeable therapists at PRO~PT are ready to assess your situation and create a treatment plan to get you back to pain-free activity.

How to Help With Knee Pain at Home: 5 Methods

Your physical therapist will give you specific instructions tailored to your particular needs, but when thinking about strategies concerning how to help with knee pain at home, the following 5 methods are worth considering.

#1: Keep Up With Your Physical Therapy

Doing repetitive stretches and exercises can be tedious and challenging, but diligence in your physical therapy treatments will yield benefits that you’ll be hard-pressed to experience with a half-hearted effort. Your treatment plan will likely include stretching exercises to increase stability and motion. You may also be asked to include strengthening exercises in your physical therapy routine as well as exercises to increase flexibility and balance.  Make your physical therapy sessions a priority to enable your therapist to assess your progress and make any corrections or alterations to your treatment.  You and your physical therapist are a team working together for your increased healing and improvement.

#2: Avoid High-Impact Activities

When recovering from an injury or dealing with chronic knee pain, it’s important to avoid activities that will aggravate the situation. High-impact activities can cause further damage, which may mean more pain and discomfort.  Avoid activities like:

  • Jumping
  • Running 
  • Kickboxing
  • Lunges
  • Deep squats

Instead of those demanding exercises, try replacing them with these less impactful but effective alternatives:

  • Glute bridges
  • Deadlifts
  • Kickbacks
  • Wall sits
  • Box squats

#3: Consider Alternative Medicine

Alternative medicine offers treatment options that deliver successful results with all sorts of ailments and pain management issues. Some alternative medicine strategies that may help with knee pain include:

  • Acupuncture
  • Cupping
  • Over the counter TENS units
  • Massage therapy
  • Supplements
  • Tai Chi

#4: OTC Medications

NSAIDs (non-steroidal anti-inflammatory drugs) are used to relieve pain and reduce inflammation. The most common NSAIDs are ibuprofen, naproxen, and aspirin. Though not considered an NSAID, acetaminophen may also provide some pain relief. Topical creams and popular supplements like glucosamine and chondroitin sulfate can also be a part of the overall pain management strategy. Consult your doctor to discuss how medications can be used in conjunction with other treatments.

#5: P.O.L.I.C.E Protocol

The acronym POLICE stands for Protection, Optimal Loading, Ice, Compression, and Elevation, and is the standard protocol for handling musculoskeletal injuries.

  • Protection is aimed at lessening the chances for further injury by providing time to heal and considering aids like crutches or braces.
  • Optimal Loading refers to activity that will stimulate healing without exacerbating the problem.
  • Ice is the first go-to for controlling swelling and inflammation.
  • Compression is also a tool for controlling swelling and providing protection.
  • Elevation contributes to blood flow and reduces swelling.

Experiencing Knee Pain? PRO~PT Can Help With Evaluation, Diagnosis, and Treatment

Since 2001, PRO~PT has been committed to offering exceptional physical therapy services to our patients in the Central Valley. If you are experiencing knee pain, our PRO~PT therapists have experience in treating:

  • ACL injuries
  • MCL injuries
  • PCL injuries
  • Meniscal tears
  • Osteoarthritis

In addition to treating knee pain, our licensed therapists specialize in the evaluation and treatment of:

  • Orthopedic injuries
  • Sports-related injuries
  • Spine conditions
  • Post-surgical care
  • Balance and fall prevention

No matter what type of pain or injury you’re experiencing, we are here to help get you back on your feet and return to your best quality of life. Request an appointment today.

Categories: Knee Problems• July 26, 2021