1. A Massage Therapist Can Help
As people age, their knees often fall victim to strains, sprains and resulting pain. As one of the body's primary weight-bearers, your knees often take the brunt of activity, and you feel it, especially as you age. About 30 percent of adults 65 years of age and over reporting knee pain or stiffness in the past 30 days, according to the American Pain Institute. According to orthopedic massage expert Whitney Lowe, director of the Orthopedic Massage Education & Research Institute in Sisters, Oregon, there are many different causes of knee pain, some related to muscles, some related to joints. If you experience pain in your knee for more than a week, see your doctor for a diagnosis. Depending on that diagnosis, massage therapy might be a beneficial means of addressing your pain. However, if arthritis is the diagnosis, the benefits of massage will be limited, according to Lowe.
"Arthritis involves degenerative changes in the joint surfaces, and those surfaces are inaccessible to massage treatment," he said. "With other conditions, such as patellar tracking disorders and patellar tendinosis, massage is a very valuable approach because it helps reduce stress on the soft tissues that are damaged from overuse." To find a massage therapist trained in basic Swedish massage, which involves long, gentle strokes and kneading, use the locate service of Associated Bodywork & Massage Professionals website or the American Massage Therapy Association.
2. Specialized Massage Techniques
Swedish massage consists of long, sweeping strokes and kneading. This may be all you need. However, there are specialized types of therapeutic touch available as well. Some techniques to look for include Myofascial Release, which unwinds tight fascia (the web of material joining all the body's muscles); Rolfing, which involves 10 sessions of very deep bodywork; and Active Isolated Stretching, whose practitioners help clients perform specific stretches. Search online for any of these terms to find practitioners. "As a general guideline, most knee-pain disorders are helped with any techniques that reduce tension in the quadriceps muscle group," Lowe said. "Patellar tracking disorders and tendinosis are greatly helped by deep friction massage [a Swedish massage technique] applied to the soft tissue around the patella."
3. Healthy Knees Through Self-Care
Self-massage is something you can do for yourself, between professional massage sessions. Hot baths, stretching, weight loss and exercise are also steps to consider to lessen knee pain. Many of today's massage lotions, which you can find at your health-food store or online, contain pain-relieving ingredients, such as menthol, Arnica, wintergreen or a Chinese herbal blend. Many such lotions effect heat or cold (cryo) therapy, and can be added to your self-care routine for added pain relief. Self-massage won't be as relaxing or effective as getting massage from a professional, but it can help loosen the muscles and ligaments around the knee, reducing pain and helping you get back on track.
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