Don't Ignore Knee Pain! Understand the Levels of Deterioration and 4 Restorative Stretches

Don't Ignore Knee Pain! Understand the Levels of Deterioration and 4 Restorative Stretches
 
Knee pain is a common issue across all age groups, ranging from minor stiffness to severe discomfort that significantly impacts daily life. This pain is often associated with Knee Osteoarthritis (OA), a natural wear-and-tear process where the cartilage cushioning the joint gradually breaks down.

Understanding the stages of deterioration and taking proactive steps for care is essential to slow down the progression of the damage and maintain a good quality of life.

Symptoms and Stages of Knee Deterioration

 
Initial symptoms of knee pain often include stiffness, especially after waking up, or after heavy use like climbing stairs or prolonged walking. As the condition worsens, you might hear a clicking or grinding sound in the joint, or feel swelling and heat in the knee.

Stages of Knee Osteoarthritis (OA)

Stage 1 : Initial Cartilage Loss
Minimal cartilage damage. Usually asymptomatic or with very mild, intermittent pain. Daily life is largely unaffected.

Stage 2 : Mild Deterioration
Cartilage starts to wear down. Small bone spurs (osteophytes) may develop. Symptoms include slight knee pain and occasional joint sounds.

Stage 3 : Moderate Deterioration (Narrowing Joint Space)
The gap between the knee bones visibly narrows as cartilage loss increases. More frequent inflammation, pain, and swelling when in use. Stiffness and difficulty walking smoothly.

Stage 4 : Severe Deterioration (Bone on Bone)
Cartilage is severely degraded (over 60% loss). Bone rubs against bone, causing intense chronic pain, severe swelling, joint rigidity, and significant limitation in walking ability.
 

Causes and Basic Prevention Guidelines
 
Primary Causes of Knee Osteoarthritis

• Age : The most significant factor, as cartilage naturally degrades over time.
  
• Obesity : Excess body weight places undue stress and load on the knee joints.
  
• Repetitive Stress/High-Impact Activities : Activities like running, prolonged standing, or deep squatting.
  
• Previous Injury : Prior knee injuries, such as ligament tears or fractures, increase the risk.
  

Behaviors to Avoid

• High-Impact Activities : Minimize jumping, running, and deep bending activities (e.g., squatting, sitting cross-legged, or kneeling).
  
• Weight Management : Reducing body weight is highly effective in decreasing the load on the knee joints.
  
• Minimize Stair Climbing : If unavoidable, use the handrail and take one step at a time to reduce impact.
  

4 Restorative Stretches to Relieve Knee Stiffness (Based on the provided images)

Regular stretching and strengthening exercises for the muscles around the knee help improve flexibility, reduce tension, and alleviate stress on the joint.

Stretch 1: Supine Hamstring Stretch

How to : Lie on your back. Loop a strap or towel around the bottom of your foot. Keep your knee straight and lift your leg until you feel a comfortable stretch in the back of your thigh (Hamstring).
Repeat : Hold for 10 seconds. Do 5 repetitions per set, for 2 sets, then switch sides.

Stretch 2: Standing Quadriceps Stretch

How to : Stand tall. Bend the knee of the leg you want to stretch backward. Use your hand to grab your ankle and gently pull your heel towards your buttock until you feel a stretch in the front of your thigh.
Repeat : Hold for 10 seconds. Do 5 repetitions per set, for 2 sets, then switch sides.

Stretch 3: Seated Hamstring Stretch using a Chair

How to : Extend one leg out and rest your heel on a chair. Keep your knee straight and gently point your toes up. Lean forward slightly from your hips until you feel a gentle stretch in the back of your leg.
Repeat : Hold for 10 seconds. Do 5 repetitions per set, for 2 sets, then switch sides.

Stretch 4: Quadriceps Isometrics (Quad Sets)

How to : Sit on a chair and lean back slightly. Straighten one leg out and point your toes up slightly. Contract the thigh muscle, locking the knee.
Repeat : Hold the contraction for 10 seconds. Do 5 repetitions per set, for 2 sets, then slowly relax and switch sides.

 
If your knee pain is chronic or if stretching alone is not providing relief, seeking professional care is essential. Refreshy Clinic combines Physical Therapy, Traditional Thai Medicine, and Traditional Chinese Medicine to offer a comprehensive and holistic treatment plan for your knee pain:

 
Physical Therapy with PMS Technology
 
Our physical therapists utilize Peripheral Magnetic Stimulation (PMS)a state-of-the-art, non-contact technology. PMS delivers high-intensity magnetic waves deep into the knee joint and surrounding muscles. PMS helps to:

• Effectively reduce pain and inflammation in swollen, painful joints.
  
• Stimulate and strengthen the weakened muscles around the knee for better joint support.
  
• Modulate the nervous system's pain perception in the knee area.
   

Traditional Thai Massage Therapy (By Bachelor's Degree Practitioner)
 
Our Thai Medicine practitioners, all holding Bachelor's degrees, are skilled in therapeutic Acupressure Point Massage. This treatment focuses on relaxing the tight muscles in the thighs, calves, and feet that contribute to knee strain, thereby reducing tension and improving the range of motion in the knee joint.

 
Acupuncture and Cupping by Traditional Chinese Medicine Doctor
 
In Traditional Chinese Medicine (TCM), pain in the joint is often seen as stagnation. Acupuncture helps restore the flow of vital energy (Qi) and blood circulation within the knee, reducing inflammation, alleviating stiffness, and promoting the strength of the tendons and muscles surrounding the joint. Cupping may be used as an adjunct therapy to boost circulation and relieve muscle tension in the adjacent thigh and calf areas.

Ready to say goodbye to knee pain? Start with these 4 stretches! If your symptoms persist, don't wait. Consult and plan your treatment with our expert team at Refreshy Clinic to regain stable and comfortable mobility. 

For more information or to book a consultation, visit us at Refreshy Clinic

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