A No-medication Approach To Knee Pain

As a young active woman, I thought I would not have to worry about knee problems for decades. My knees started to ache for some reason.

It was negligible in the beginning and would disappear after a few days. Then, it became worse and I just couldn’t ignore it anymore. I also heard a strange grinding sound that definitely was not normal.

Living with knee pain is not easy at all. I never realized the huge role the knees play in my overall mobility. Even if I was just walking straight for a few minutes, it would just start to hurt.

I tried to incorporate exercises that I thought would help but at some point, I realized I needed expert advice. This is when I opted for South Yarra physio service to solve my knee pain professionally. 

My last visit to the doctor led me to consult a physiotherapist. I was not interested in treating my pain with medication, especially since I was experiencing chronic pain.

Instead, I wanted to learn how to live with the pain, understand where it comes from, and figure out how to overcome or treat it. A visit to the physiotherapist seemed the best way to achieve those goals. 

My First Meeting With The Physiotherapist

When I sat down at the clinic for the first time, I was very excited to talk about my pain and to understand more about it. True enough, I had to answer many questions about myself, my lifestyle, exercise routine, and the history of the pain.

I felt a bit ashamed having waited so long to have asked for help, especially as I talked about how many months I tried to ignore the pain or deal with it using very ineffective methods. 

My physiotherapist told me that I was not alone, that many people did exactly the same. After all, I was young and active, and knee pain just is not common with people like me. Interestingly, there are many causes of knee pain, and some of them are not related to old age at all.

While we did talk about possible reasons for my knee pain, we did not come to any definite conclusion. But my physiotherapist’s assessment ruled out serious conditions like arthritis, so it was most likely due to injury or my lifestyle.

How My Knee Pain Was Treated By My Physiotherapist

During this first visit, we touched on possible treatment approaches. I was surprised when I was asked about my daily habits and schedule because my treatment was personally tailored to that. This is because, beyond my visits to the physiotherapist, I needed to continue the exercises at home.

This also helps ensure that I will not stop when the sessions become less. The goal is to introduce movements and changes that will reduce the pain and treat it long-term. Here were some of the steps that were introduced.

1. Increasing Range Of Motion

Most of the time, the pain is due to stiff knees. It will also manifest in weakness and worse mobility. To reduce the pain, I had to do exercises that will very slowly improve my range of motion. The intensity increased over time until I did not feel any stiffness or movement limitations. 

2. Strengthening The Muscles

I did not realize that knee pain can be due to inhibited thigh (quadriceps) muscles. Adding exercises to make these muscles stronger also pushed the pain away. 

3. Releasing Soft Tissue Restrictions

Other causes of knee pain can be scar tissue, inflammation, or muscle imbalance. What they all have in common is the possibility of a tight issue. By releasing these restrictions on the soft tissue, they will loosen up and reduce the pain almost magically.

4. Bracing Or Strapping

While this was not necessary in my case, I learned that using a tape or a brace can help the knee greatly. It will stop the pain and inflammation and allow the source of the pain to be identified and addressed. 

5. Modifying Activity

My physiotherapist believes the pain stemmed from bad posture and walking behavior. I was simply putting too much stress on the knee to a point it started to hurt a lot.

It might have started from an injury or years-long poor walking stance, but whatever the reason was, one of the strategies was to change my activities. The goal is to reduce the inflammation and swelling by modifying my activity and avoiding stress on the knee.


My physiotherapist handled my pain professionally and effectively so that I could easily move around the house without all the aching.

And because I learned so much about how my habits and even my posture, including how this contributes to knee pain, I am now armed with the knowledge to keep knee pain at bay.

Best Health Tips for Fit and Long Life

healthyIf you know the real meaning of this proverb ‘health is wealth’, you would know the importance of being healthy. When you are in good health, you can remain fresh and energetic all the time. It is hard to spend a dull or sick life. Healthy body and mind boost you to live and work efficiently. It is impossible to perform without healthy body. It is not simple to maintain good health. You have to spend sufficient time for your body in form of exercise, proper diet, meditation, etc.

Ensure to exercise on regular basis. It does not mean you have to carry heavy weight or run hours and hours on the treadmill. Exercise means giving activity to your body. It can be either walking, jogging, playing your favorite game or even carrying out certain household tasks. You have to eliminate the toxins from your body. When you work out, harmful toxins flushes out as sweat or urine.

Drink plenty of water. Most people forget to drink water because of their busy schedule. It is necessary to keep your body hydrated. Exercise helps to keep you energetic and remain in perfect shape. Make it as a habit to take small sips of water once in thirty minutes or one hour. Water is good for skin and overall body. It keeps you skin fresh and beautiful.

Health-and-Fitness-TipsInclude sufficient fruits and vegetables in your diet. It is best to divide your meals into five instead of three. You can take small portions of food five times a day. This way, you would not feel hungry and consume lot in a single meal. It is important to burn your food through exercise. The physical exercises generate strength and flexibility in your body.

It is recommended to purchase and consume organic vegetables and fruits. They are free from chemicals and other toxic substances. Such organic foods do not cause harm to your body. Plan your diet in a proper way. Sleeping is the most important activity that allows you to relax your body. It is necessary to sleep at least six hours a day. No matter, how busy you are, ensure to sleep in relaxed status. Do not keep tension always on your mind. Allow things in a freeway. When you keep thinking negative or get tensed for future things, your body would get affected.

Avoid stress as much as possible. Nowadays, more and more people complain of experiencing stress. The worst part is even school going children complain of stress. Do not overthink. It can affect your physical and mental life. Try to spend one or two hours a day in meditation or yoga. It does lot of magic to your body. It alleviates negative thinking and improves your thoughts. If you follow these tips on regular basis, you can achieve a healthy and happy life.

If you are experiencing serious medical condition, ensure to visit your physician and get treatment. They will diagnose your health and help you to stay fit and healthy forever.