I have knee pain past one month I think it’s of over use! and also I have hereditary of knee pain in family, while sitting in floor is not a issue after getting up is difficult and cannot sit long time, kindly inform the best possible solutions and remedy.

Dr. Sirish PhysiotherapistPhysiotherapist17yrs exp

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It sounds like you may be experiencing knee pain due to overuse, possibly exacerbated by a hereditary predisposition to knee issues. Here are some steps you can take to manage your knee pain and improve your symptoms: rest and ice: give your knees adequate rest to allow them to recover from overuse. Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and alleviate pain. Elevate: when resting, elevate your legs to reduce swelling and promote circulation. Avoid high-impact activities: limit activities that put excessive stress on your knees, such as running, jumping, or heavy lifting. Instead, opt for low-impact exercises like swimming, cycling, or walking to maintain fitness without exacerbating knee pain. Strengthening exercises: perform gentle strengthening exercises to improve the stability and support of the muscles around your knees. Focus on exercises that target the quadriceps, hamstrings, and calf muscles, as well as exercises to improve hip and core strength. Stretching: incorporate regular stretching into your routine to improve flexibility and range of motion in your knees. Focus on stretching the quadriceps, hamstrings, calves, and it band to relieve tightness and reduce strain on the knees. Proper footwear: wear supportive and cushioned shoes with good arch support to reduce impact on your knees during daily activities. Weight management: maintain a healthy weight to reduce pressure on your knees and minimize strain. Losing excess weight can significantly alleviate knee pain and improve overall joint health. Hot/cold therapy: alternate between hot and cold therapy to reduce pain and inflammation. Use a heating pad or warm compress to relax muscles before gentle exercise, and use ice packs after activity to reduce swelling and pain. Consider orthotics: if you have flat feet or other foot alignment issues, consider using orthotic inserts or custom-made shoe inserts to provide additional support and alignment for your knees. Consult a healthcare professional: if your knee pain persists or worsens despite self-care measures, consult with a healthcare professional, such as an orthopedic specialist or physical therapist, for a thorough evaluation and personalized treatment plan. They can help determine the underlying cause of your knee pain and recommend appropriate interventions, such as physical therapy, bracing, or other treatments.  

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