What are the causes of knee pain?
While women have higher instances of a knee injury, their pain can be caused by a wide range of reasons, including hormones and general anatomy. Some reasons for pain, including inherited conditions or obesity, can happen regardless of gender. But women in particular experience knee pain due to the following reasons -
- Anatomy - Women tend to have wider hips than men, thus putting extra stress on the knee joint.
- Ligaments - The ligaments in a women’s knee are more limber and flexible than a man’s, making it more susceptible to injury and wear and tear.
- Osteoporosis - Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall, or in serious cases, from sneezing and minor bumps. Women have higher incidences of developing this condition which can lead to the damage of the bones around the knee joint.
- Daily activities - The common household chores that are performed daily along with long hours spent working adds in a lot of stress to the knee joints
- Self-neglect
- Injuries
- Previous trauma that hasn't healed properly
What role does calcium play?
Vitamin D is a nutrient that helps regulate the amount of calcium in the body. This vitamin is crucial for bone health. Though our bones are natural stores of calcium, we can’t actually make the mineral. Hence, calcium levels need to be constantly maintained through our diet. Most of us manage this well enough, but if we do not get the necessary amount, our body starts to take it from our bones. Over a period of time, this can cause them to weaken and become more prone to breaking.
A deficiency of Vitamin D causes bones to soften and become weak, causing osteomalacia (marked softening of your bones, most often caused by severe vitamin D deficiency) and rickets in children.
Symptoms of vitamin D deficiency vary from person to person. Typical symptoms include :
- Fatigue
- Joint pain
- Muscle pain and weakness
- Bone pain
- Respiratory issues
- Low mood, specifically, seasonal affective disorder (SAD)
What are the symptoms of knee pain?
- Pain in and around the knee
- Clicking sound when the knees are bent/straightened
- Locking of the knee that prohibits all movement
- Unable to fully extend/bend the knee
- Facing difficulty when sitting for a long time in a chair/sitting cross-legged
- Swelling around the knee
What are the tests done for knee pain?
If you are experiencing any of the symptoms, it is mandatory to get it clinically tested. Do not try and self diagnose. Your doctor will ask you to take an X-Ray exam. In some cases, the X-ray results might turn out to be normal, but pain and swelling may still persist. In these cases, it is essential to undergo an MRI examination.
It is also recommended to get a blood test done for rheumatoid arthritis, gout, diabetes and general infections to rule out other possibilities.
What are the recommended treatments?
- Regular exercise - Too much rest can weaken your muscles and can worsen joint pain. Do exercise regularly. Cardio exercises like walking, swimming, stationary cycling can be done to strengthen the muscles that support your knee and increase flexibility.
- Weight watch - Do not overlook your weight. If you are overweight, losing weight reduces the stress on your knee. You don’t even need to get to your “ideal” weight. Smaller changes still make a difference.
- Walking aid - Do not hesitate to use a walking aid if recommended by your doctor. A crutch or a cane can take the stress off of your knee. Knee splints and braces can also help with your balance.
- The right shoes - Cushioned insoles can reduce stress on your knees and are often recommended by doctors
- Medication - Pain medications for severe pain are prescribed along with calcium medications if needed.
- Surgery - For serious cases of sports injuries, surgery is opted for
- Seating position - Avoid running on concrete, sitting in vajrasana, veerasana and sitting with your legs crossed.
How can you prevent knee pain?
- Regular exercise is extremely crucial to improve strength and flexibility. Focus on quadriceps (thigh) muscle and core muscle strengthening.
- Maintain a calcium-rich diet consisting of dairy foods, green leafy vegetables such as kale, okra and spinach, sardines with bones and calcium-fortified juices.
- If you’re looking to play a recreational sport, acclimatize your body to it by starting slow, with minimal exert. Do not overwhelm your body with excessive exertion.
- Wearing the right footwear recommended by your doctor will go a long way in preventing knee pain.
What home remedies can I follow?
- Ice fomentation - Icing can minimize inflammation, as well as pain. Ice can reduce swelling and, in turn, may help the muscle recuperate faster.
- Home exercises recommended to you by your doctor
- Use a small foot table while working to take the load off of the knee joint.
Bottom Line
In conclusion, the right preventive measures can greatly reduce the risks of developing knee pain in old age. Regular exercise can also improve muscle strength around the knee and can greatly reduce pain. While working, always make sure to keep your feet planted firmly on the ground or provide an elevation. An active lifestyle along with a balanced diet is the best way to live a healthy life.
Disclaimer - This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.
Proactive is a digital clinic for women, offering accessible, personalized, and confidential healthcare solutions. We offer products and services for out-patient health concerns of Indian women, across their lifetime - from puberty to pregnancy to menopause. To know more on the sexual and reproductive health of women, visit https://www.proactiveforher.com/