If you are suffering from knee pain or know someone who is, you’ll have to try this technique



Pain, usually when bending the knee, including when going down stairs .


Problems moving the knees.

Problems bearing weight on the knee.

If you suffer from these symptoms, you should see a doctor, who will examine the knee, and also may make x-rays, or magnetic resonance imaging.


What is the treatment ?


Treatment rely on nature of the injury. Mild to moderate injuries often improve on their own. To speed up healing, it is therefore advised


Rest knee also inactivity for several days .

Do this for 16 to 21 min every 4 to 5 h . Keep this for 2 to 3 days, or to pain is gone.

Putting pressure on the knee, using an elastic bandage or bandage to wrap the joint.

Elevate the knees with a pillow under the heel when you are sitting or lying down to reduce swelling.

Take anti-inflammatory drugs, such as non-steroidal anti-inflammatory drugs such as ibuprofen or naproxen, which will help reduce pain and swelling.  These medications can have side effects, so you should only use them every now and then unless your doctor says otherwise.

Do stretching exercises according to your doctor's recommendations, as well as physical therapy exercises.

Some people with knee pain need other procedures, for example if you have bursitis your doctor may draw fluid from the bursa in your knee.

If you have arthritis, you may need an occasional dose of a corticosteroid to relieve the inflammation.

If you have a ligament tear, you may need surgery.

The healing time for the knee joint depends on the nature of the injury and the nature of the body, some people heal faster than others.

If you start using your knee before it has healed it could injure again. So don't be in a hurry, do not try to return to your usual level of physical activity until you notice these signs of improvement:

No pain in your knee when bending or straightening it.

Not feeling any pain in your knee when walking, running, jogging, or jumping.

Feeling that your injured knee is as strong as the other undamaged knee.