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How Can I Minimize My Knee Pain?

October 7th, 2019 by Synergy

Knee pain rarely goes away without treatment, and it isn’t always attributable to one incident. It’s most often the result of several causes or conditions over time.

minimize-knee-painFactors that may make knee pain worse:

  • Injuries to the structure of the knee can cause bleeding and swelling and can create a problem over time if not treated properly.
  • Sprains and strains.
  • Overuse.
  • Infection.
  • Bad posture and form when doing physical activity.
  • Not warming up or cooling down before or after physical activity.
  • Improperly stretching the muscles.

Here is some information you can use to help reduce knee pain. Make sure to check with your current provider or chiropractor before you participate in the following:

  • Warm up before exercise. Stretch your quadriceps and hamstrings before and after exercise.
  • Try low-impact exercises. Instead of tennis or running, give swimming or bicycling a shot. Or mix low-impact exercises with high-impact exercises to give your knees a break.
  • Synergy Release Massage Therapy. By focusing on the root cause of pain in our patients, this technique helps to create long-term relief from knee pain. Synergy Release Massage Therapy first begins with SRT treatment, which relieves tissue from pre-stress. This allows us to then use advanced massage therapy and ease pain symptoms, quickening recovery and helping to prevent future injury.
  • Foam Rolling. Using this cylinder-shaped tube to release muscle tension and adhesion’s (knots) that form on the tissues. This is sometimes an easy solution to alleviate knee pain.
  • Lose weight. Being overweight is one of the most common causes of knee pain. For every pound you’re overweight your knee must absorb four (4) pounds of pressure every time you walk, run or climb stairs. If you lose just ten pounds, you will lose forty pounds of pressure from your knees! Not only will weight loss help with knee pain, it will make it easier to stay active benefiting your health overall.
  • Walk down hills. Running puts extra force on your knees. Instead of running down an incline, walk.
  • Stick to paved surfaces. Rough roads or pocked walkways may be hazardous to your knee’s health. Stick to smooth, paved surfaces like a track, walking arena or a treadmill.
  • Get support. Shoe inserts can help treat foot problems that may be contributing to your knee pain.
  • Replace your running shoes. This helps to ensure your knees have proper support and cushioning.
  • Eat healthy and hydrate. Start filling up your plate with vegetables and fruit first. For protein, eat more lean meats and fish like salmon. It is also a good idea to eat foods that are natural anti-inflammatories to help with knee pain. These foods include cinnamon, garlic, green tea, and ginger.


At Synergy Sports Wellness Institute™, our focus is on identifying the root cause of your pain and treating the cause directly. To treat each cause with the most successful method available, we offer a number of treatments and therapies under one roof. Call Synergy today to make an appointment or visit us online for more information.