18 Jun 2017

Whether you are a fitness enthusiast, an athlete or just an ordinary person, you would probably agree that the knee is one of the most vulnerable areas of our body. You might have already suffered from some scratches or wounds on your knees before.

The knee is vital for our mobility. Even with just a minor injury to your knee, it can hinder your physical movements, prevent you from playing your favorite sport or doing your regular exercise routine. That is why it is important to identify and know the three common knee problems, their causes and natural remedies:

  1. Jumper’s knee (patella tendonitis)

Jumper’s knee is a stubborn knee injury that could take months to heal completely. Sometimes, even if totally healed, the pain might reappear when doing regular sports or exercise. This knee problem is characterized by pain that starts at the front and bottom of the kneecap. The pain could increase in severity when doing workouts. Also, the pain might extend to the thigh muscles.


There are three major factors that can lead to Jumper’s knee. They are low gluteal or hip strength, low ankle mobility, and bad alignment when doing strenuous physical activities. Jumper’s knee is a common injury among those into volleyball, basketball and other sports that require powerful jumps.


Do not over-train. If you often do high-impact training activities, you’ll be at risk of developing Jumper’s knee. This is especially true for people suffering from biomechanical problems such as a loose kneecap or a tight iliotibial band. To avoid this problem, you could strengthen your knee joint with proper knee exercises.

Natural Remedies

The RICE (Rest, Ice, Compression, Elevation) method is the most effective way to cure or rehabilitate Jumper’s knee. Rest is great for the body and taking an occasional break will give the affected knee a time to heal. Aside from that, you could naturally reduce the symptoms of pain by using the best ice wrap for knee pain.

  1. Ligament Sprains and Tears

Sprains and tears are conditions that may just suddenly occur. They are usually accompanied by a distinctive snap or pop followed by pain or swelling on the affected part. Knee sprain can be classified in three grades: Grade 1 is when there is overstretching of the ligament but no tearing. Grade 2 is when there is partial or slight tearing. When there is a full rupture, it is classified as Grade 3.


Oftentimes, sprains and tears are a result of jarring or a sharp motion such as an awkward landing or accidentally hitting on a surface. They are common injuries among those playing basketball, soccer, football and lacrosse. In some cases, those doing fitness routines may also suffer from sprains and strains.


Putting braces on knees may prevent you from suffering sprains and tears.

Natural Remedies

In time, mild or moderate knee ligament sprains and tears may heal on their own. Rest is vital for speedy recovery. Also, avoid putting much weight on the knee. If symptoms persist, it is best to consult a physical therapist who can advise you on the proper treatment.

  1. Runner’s knee

This is similar to Jumper’s knee but with the pain around or behind the kneecap, and can occur when you are bending the knee. The pain might also get worse if you are walking downhill or going downstairs.


If you are overusing your knee, you are at risk of getting this condition. It commonly affects long-distance runners, weightlifters and other athletes. In some cases, this condition results from having a direct blow to the knee or when kneeling for an extended period.


Runner’s knee can be attributed to the lack of hip stability in the frontal plane. You can achieve stability and strength in your knee area by doing plank and side plank exercises.

Natural Remedies

The RICE method is one of the most effective natural remedies for Runner’s knee. However, be cautious about the use of ice and don’t overdo it. Generally, you could put ice for up to 20 minutes per hour. If you think that your condition is not getting any better, you should see your doctor.

Knee problems may be common but you can avoid them with some of the tips mentioned here. Also, it is important to remember that heat promotes fluid buildup while ice prevents it. During the first 72 hours after a knee injury, avoid hot packs and hot tubs if you don’t want a badly swollen knee.

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