If you’ve been searching for how to get rid of knee pain, you're in the right place.
Knee pain can make it hard to enjoy your daily activities, but there’s a secret to relieving it quickly and keeping it from coming back.
Watch the video below to learn how to get rid of knee pain fast, plus what to do to keep it from coming back in the future.
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The Secret To Fixing Knee Pain
There's a secret to fixing knee pain that many people don’t know about.
Most think of the knee as just a hinge joint, like a door swinging back and forth.
Typical knee pain exercises focus on stretching and strengthening in 2 main directions:
- Knee extension (straightening)
- Knee flexion (bending)
However, the knee can also move side-to-side and rotate slightly.
The secret to getting rid of knee pain lies in addressing those smaller, lesser-known movements.
The most common dysfunction that causes knee pain is not bending or straightening issues. but rotational issues.
Your tibia (shinbone) can shift or twist in relation to your femur (thigh bone).
When this movement goes too far, it can cause knee pain.
Most knee pain comes from a lack of internal rotation in the tibia, often due to excessive inward movement of the knee (valgus collapse).
How to Relieve Knee Pain Fast
To check for knee rotation issues, sit with your knees bent at 90 degrees and twist your lower leg inward and outward.
You're not looking at your feet, but rather at the tibial tuberosity (the bony bump just below the knee).
If one knee has less internal rotation than the other, you may need to address that imbalance.
To fix this, cross one leg over the other.
Place one hand on the outside of your tibia (shin) and the other hand just above your knee on the thigh bone.
Pull with the lower hand and push with the upper hand, creating a slight twisting motion in the knee.
Hold for 10 seconds, then relax and repeat.
This technique helps restore internal rotation and can provide fast relief from knee pain.
Tips for Long-Term Knee Pain Relief
Quick fixes may relieve knee pain, but unless you address the underlying cause, the pain can return.
The most common reason for tibial internal rotation dysfunction is excessive pronation (flattening) of the foot and excessive internal rotation of the femur.
To prevent this, strengthen the muscles that support the arch of your foot and those that control hip movement.
A good exercise is a squat with external hip rotation.
Place your feet in a comfortable position, dome your arches, and push your knees outward as you squat.
This helps strengthen the muscles that control foot pronation and knee stability.
Progress the squat exercise by doing single-leg balance drills or lunges.
Keep your arch domed, knee turned slightly outward, and focus on proper alignment.
Strengthening these muscles helps prevent the knee from collapsing inward during activities like walking, squatting, or climbing stairs.
One Final Tip to Relieve Knee Pain
One final factor that can contribute to knee pain is stiffness in the ankle or calf muscles.
When you walk, your body needs to move forward over your foot.
If your calves are too stiff, your body compensates by pronating the foot.
This in turn can lead to knee pain.
What Is the Fastest Way to Relieve Knee Pain?
The fastest way to get rid of knee pain is to get help from a physical therapist who understands the biomechanics of the knee.
While the tips in this post can be helpful, every knee problem is different. The faster you get help, the faster you can get rid of your knee pain.
Need Help For Knee Pain?
If you live in the St. Louis area and want to learn how to rid of knee pain fast, plus keep it from coming back in the future, tap the button below to request an appointment with one of our specialist physical therapists.
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