First let me give you a quick explanation on the causes of knee and hip pain!
First, What Causes Knee Pain?
Knee pain is widespread and especially common among athletes.
Common causes for knee pain are, as noted above, strains and sprains, cartilage tears, and tendon inflammation, but the complex nature of the knee joint makes it susceptible to other problems.
Second, What Causes Hip Pain?
Like with knee pain, the most common causes of hip pain are arthritis, bursitis, tendonitis. Muscle imbalances are quite common as well.
One of areas of the hip joint that often gives athletes problems is the sacroiliac joint in the pelvis.
The sacroiliac joint is designed to transfer forces to and from the lower spine into the hip and legs and when it gets aggravated or injured, pain is felt in the lower back, hip, and/or legs.
The squat motion puts a tremendous amount of pressure on the sacroiliac joint, which is one of the reasons why many weightlifters in particular struggle with sacroiliac pain.
3 Effective Joint Pain Remedies You Need to Try
Ask the wrong so-called “expert” about what you should do to relieve your joint pain and you’re going to hear drugs or surgery or both. The problems with anti-inflammatory drugs are they just mask the problem and long-term use is a bad idea. The problem with surgery is obvious: it’s a traumatic, risky experience that we would all rather avoid if at all possible.
Well, short-term use of drugs can give some relief and some situations necessitate surgery but if yours doesn’t (and a good sports doc can tell you), there’s a good chance the following 5 pain-relief strategies can help.
“Unsticking” soft tissues (muscles, tendons, ligaments, skin, and fascia) and improving movements patterns and range of motion can be very effective in relieving joint pain.
The type of exercises that accomplish this are commonly referred to as “mobility exercises,” and the right ones can work wonders.
Rest, Ice, and Heat - The most important part of recovery is rest.
That doesn’t mean immobility but it does mean you have to not do things that are going to impair healing and recovery.
Violate this simple principle and injuries can become chronic and debilitating.
Once a joint has fully healed and you’re ready to start training again, it’s a good idea to start with lighter weights and see how you feel over the next several days (no pain is a good sign), and gradually work back into your normal routine.
Ice helps you recover by reducing inflammation and swelling as well as internal bleeding from injured capillaries and blood vessels.
As long as there is pain and inflammation, ice will help.
Don’t apply ice for more than 15 to 20 minutes at a time, but you can rotate on and off all day.
Heat stimulates blood flow, which helps your body bring nutrients to and remove waste products from the area faster.
Heat shouldn’t be introduced immediately following an injury, however.
The general advice is to ice only for the first 3 days to bring down swelling and, once this has been accomplished, introduce heat. Alternate between 15 to 20 minutes of ice and heat.
As you know, abnormalities in soft tissues can cause joint pains, and research shows acupuncture can help treat this.
Specifically, needling can help release “trigger points” in the body, which are tight, painful areas of muscle that refer pain to other areas of the body.
For example, when you press on a trigger point in your neck, you might also feel pain in your shoulder (I’ve personally experienced that one).
The key here is obviously the skill and knowledge of the acupuncturist. Look for someone trained in using acupuncture for myofascial release.
Like acupuncture, research shows that massage is another effective strategy for releasing trigger points.
This can not only relieve pain but can help prevent muscular problems from developing in the first place that can, in time, cause joint pains.