When you’re knee is sore, simple things like walking and stairs can be tough. To even think about trying to run, even across the street, can be overwhelming.

My name is Steve Gonser, a Physical Therapist at Buffalo Rehab Group, and I have a lot of experience helping people who struggle with knee pain and injury.

Unfortunately, knee pain affects a large percentage of the population. Nearly 25% of adults experience frequent knee pain that changes their quality of life.

For some people, the struggle comes with trying to sleep while the knee throbs. Others toe the line with how much they can walk before their knee calls it quits.

Luckily, there are things you can do to not only improve kneen pain, but get rid of it altogether — even if you have arthritis or meniscus tears.

Many people think that if they just “stay off their knee” it will heal or get better. Others often think that they need to get an MRI to know what’s wrong. Still, others feel they may need to live with pain or eventually have surgery.

But I can tell you that this is often not the truth.

Knee pain can often get better and even resolve using the right recovery and rehab plan.

Here are three ways to improve your knee health, stop the pain, and get back to your day-to-day activities and hobbies:

#1 Stay Active:

This sounds counterproductive, but too much rest can actually prevent your knee from healing or getting better.

There’s also a misconception that staying active can cause the knee to wear down faster.

It’s not true.

In fact, too much rest or too little activity may actually cause your knee to get worse.

Complete rest and avoiding activity can weaken your knee and cause the muscles around it to get tight. This will keep the knee painful and injured for the long term. Instead, you want to find ways to stay active, strengthen the muscles around the knee, and increase your flexibility.

For most, this means using a series of exercises that are deemed safe and pain-free for the knee — then progressing to harder exercises when the knee begins to feel better.

#2 Focus on Hip Strength:

What most people don’t realize is that knee pain is often not due to an issue at the knee. Often, the knee is sore and worn down from compensating for other areas of the body.

This is typical if you have hip weakness — primarily from the glute muscles.

When the glutes are weak, the knee falls out of alignment and is responsible for extra work with walking and other daily tasks. This compensation will break down the knee over time.

It’s also why improving your hip strength is so important. Resting your knee may calm it down, but it never fixes the reason why your knee hurts. You need to support the knee so it can stop compensating. It’s the only way to break the injury cycle.

#3 Don’t Delay for Imaging:

This is the biggest misconception when it comes to treating the knee. Patients say, “Do I need an MRI or x-ray before starting? I want you to know what’s before we start treatment.“

The answer is actually no.

Most knee injuries present in a consistent way. Most often, this allows a Physical Therapist or doctor to diagnose you before you have any imaging.

So what’s the purpose of imaging? To determine if less conservative treatment measures need to be taken, like injections or surgery.

In fact, research has found little to no differences in MRI’s of people who have knee pain and don’t have pain. That means what is found on the MRI may not even be related to your symptoms or limitations.

You should not let the fact that you don’t have an MRI or an x-ray slow you down or delay your healing. Aging is a normal process and can be seen on most images — it doesn’t mean you have to live with pain.

Too often, people become tolerant or lose hope that their knee pain will be with them forever.

Instead, look for a proactive approach to beating knee pain by addressing the why. Not only can you break away from living in pain or using medications to manage it, but you can also retake your life and get back to doing what you love.

Want help customizing a treatment plan to help you improve your knee pain and get you moving better?

Call (716) 412-0870 or go here to schedule online at one of 11 locations throughout Western New York.

Treatment by our Physical Therapists is covered by insurance, no referral is required, and with flexible appointments, you can find an appointment fast that works with your schedule.

Also included in your appointment:

• A full evaluation by a Physical Therapist that includes a diagnosis and a plan to start feeling & moving better
• Learn exercises and stretches that address your imbalances that are causing pain, stiffness, and injury
• Strategies and tactics to heal naturally and prevent future injury
• Coordination with your doctor to streamline care and ensure you get your life back
• Easy setup and attendance for both in-clinic and telehealth visits — you can even use your smartphone for a telehealth visit

If you’re ready to start improving your knee pain, move better, and get back to doing the things you love, schedule an appointment today.