Should I Rest or Move? What to Do When Your Knee Hurts
Knee Pain Sherwood Park
Should I Rest or Move? What to Do When Your Knee Hurts
Knee pain is one of those things that sneaks up on us—sometimes from an injury, sometimes from overuse, and sometimes for no clear reason at all. Whether it’s knee stiffness, swelling, or just general discomfort, knowing what to do when your knee starts acting up can be confusing. Do you rest? Do you push through it? At our knee pain physiotherapy in Sherwood Park, we hear this question a lot. So, let’s break it down together and help you figure out the course of action for knee pain relief and long-term recovery.
Understanding the Root of Knee Pain
Before you decide whether to rest or move, you’ve gotta understand what’s causing the pain in the first place. Here are some common culprits:
- Acute injuries like ligament tears or sprains
- Overuse injuries, such as tendonitis
- Degenerative issues like osteoarthritis
- Inflammation from repetitive movement or stress
Each of these leads to different symptoms—knee stiffness, swelling, joint inflammation, limited mobility—and each requires a different approach to healing.
Rest or Move? Here's the Deal
Alright, now for the big question: should you rest or keep moving? The answer, surprisingly, is usually a bit of both.
1. When Rest Is Best:
If you’re dealing with a fresh knee injury—especially one with knee swelling or sharp pain—it’s important to give your knee a break. Rest doesn’t mean total inactivity, though. It just means avoiding high-impact movements or weight-bearing exercises for a few days.
2. Red flags that call for rest:
- Severe swelling or bruising
- You can’t bear weight on the leg.
- Sharp or stabbing pain
- A popping sound during injury
When It's Time to Get Moving
Now, on the flip side, resting for too long can actually backfire. If you lose your knee too much, you risk losing strength, flexibility, and overall knee mobility. Once the worst of the swelling and pain goes down, it’s time to start moving—gently and intentionally. This is where our knee pain physiotherapy in Sherwood Park really comes into play. Our physiotherapists focus on:
- Improving joint mobility
- Reducing stiffness and inflammation
- Building up surrounding muscles to support the knee
- Using guided knee mobility exercises that are safe and tailored to your situation
How Physiotherapy Can Help with Knee Recovery
At our physiotherapy clinic, we take a personalized, hands-on approach to managing knee pain. Whether you’re recovering from a post-surgical knee injury, dealing with chronic knee pain, or bouncing back after a sports-related issue, our physiotherapists work closely with you to create a plan that works for your body and your goals.
1. Understanding What Drives Your Knee Pain
Before we jump into treatment, we assess key elements that impact your knee recovery, such as:
- Your range of motion – How far and how comfortably can your knee move? Limited mobility can signal deeper issues with joint function or knee stiffness.
- Your daily routine – Do you sit a lot? Are you active? This affects your recovery timeline and the structure of your rehab.
Personal goals – Whether you want to walk pain-free, get back to hiking, or return to sports, we tailor your knee rehabilitation plan accordingly.
2. Manual Therapy Techniques for Knee Pain
Manual therapy is a cornerstone of knee physiotherapy, especially when treating knee pain that stems from restricted joint movement or soft tissue tightness.
We use techniques such as:
- Joint mobilizations – Helps restore proper movement to the knee joint and reduce joint inflammation.
- Myofascial release – Releases tension in the connective tissue around the knee, which is especially helpful for post-surgical knee stiffness.
- Trigger point therapy – Targets those stubborn pain points in the surrounding musculature contributing to your knee pain.
3. Modalities Used in Knee Physiotherapy
To help ease knee pain and speed up the healing process, we often combine manual therapy with proven modalities, including:
- Therapeutic ultrasound – Helps break down scar tissue and improve tissue healing for post-operative or chronic knee injuries.
- Transcutaneous Electrical Nerve Stimulation (TENS) – Offers drug-free knee pain relief by blocking nerve pathways to the brain.
- Interferential current therapy (IFC) – Reduces knee swelling and promotes healing in inflamed tissues.
4. Functional and Strengthening Exercises for Knee Pain
A huge part of knee rehabilitation is focused on progressive exercise. Our physiotherapists introduce movements designed to restore strength, improve stability, and promote long-term knee pain relief.
Some exercises we regularly include in our programs:
- Step-ups and mini squats – Build knee and hip strength to reduce pressure on the joint.
- Hamstring curls and glute bridges – Address imbalances and support proper movement patterns to manage knee pain.
- Balance board training and proprioceptive drills – Improve stability, especially after ligament injuries like ACL tears.
5. Patient Education: Why Understanding Your Knee Injury Matters
We’re big believers in educating our patients, not just treating symptoms. Why? Because understanding your knee injury helps you recover faster and prevents setbacks.
- Body mechanics and posture – Small tweaks to how you move can dramatically reduce daily knee pain.
- Activity modifications – Learn what movements to avoid temporarily to prevent worsening the knee injury.
Don't Let Knee Pain Win
Knee discomfort can be frustrating, but it doesn’t have to control your life. Whether your situation calls for rest or movement, knowing the difference is key. And the good news? You don’t have to figure it out alone.
Our knee pain physiotherapy in Sherwood Park offers personalized care for everything from minor tweaks to major knee injuries. Our physiotherapists work closely with you to ensure long-term knee pain relief, better mobility, and a smoother path to full knee recovery.
Let Emerald Hills Physiotherapy be your go-to place for comprehensive, compassionate care. Your knees will thank you later.
