Do you have cycling knee pain? Are you wondering what you can do for pain management?

Pain in your knees can interfere with your ability to live an active lifestyle. But there are things you can do to stay healthy and get back on your bike, whether it's indoors or out.

Here's what you need to know.

1. Rest

Your knee pain may be new simply because your knee cap isn't used to the forces being exerted on it. With a quarantine, many folks started biking indoors and around the neighborhood for some badly needed exercise. Yet your body will hurt if you aren't giving it the proper time to get used to the movements.

If you just started biking, try to avoid working out for too long at first. Instead, go for a workout every third day and try some different, lower-impact exercises in between to stay fit.

Let your body tell you if you're overdoing it. Eventually, you'll build up strength and be able to work out for longer stretches of time.

2. Wear the Right Shoes

Working out in regular shoes can decrease your performance ability and increase your risk of injury.

Running shoes also may not be the best option when you're on the bike. While they're certainly more appropriate than street shoes, cycling in running shoes may prevent you from using your maximum strength. It can also lead to imbalances, cramping, or numbness because of their flexible bottom.

Special biking shoes are designed to affix to the pedal of your bike, and they have a stiff bottom designed to prevent discomfort. If you're looking to minimize pain when you bike, consider purchasing shoes specially designed for the sport.

3. Use Some Ice

Ice can really help with inflammation in all parts of the body. It does so by temporarily decreasing the amount of blood flow, which can reduce pain, swelling, and inflammation. You can use ice two to three times for up to one hour.

4. Apply the Heat

Heat therapy can work on injuries as well by improving your circulation and blood flow. It can also soothe your discomfort and increase muscle flexibility.

It's important not to use heat directly after an acute injury. Instead, wait about three days, and apply the heat for about ten to fifteen minutes at a time.

Heat in the form of hot packs, baths, and showers work best for injuries. If you're using an electric heating pad, you'll need to avoid using it during times when you could fall asleep.

5. Try a Foam Roller

Foam rollers are easy to find online or at your favorite box store. They use pressure from your body weight in order to relax muscles. Foam rolling can relieve soreness, aid in muscle repair, and increase blood flow.

Use your foam roller two to three times a day for best results. Avoid using too much pressure and make sure your body stays relaxed.

6. Acupuncture

If you've got chronic pain in your knee, acupuncture can bring some much-needed relief. This is particularly true if your pain is caused by osteoarthritis.

Acupuncture has an anti-inflammatory effect, and it may also release endorphins, which are the body's natural pain-relieving chemicals. In your knee, acupuncture can serve to decrease your pain, stiffness, and inflammation. It can also improve your range of motion.

7. Botox Injections

Believe it or not, Botox injections can help you achieve a significant reduction in knee pain. This is particularly true when the cause of your pain is osteoarthritis.

Osteoarthritis occurs when the protective cartilage that acts as a cushion at the ends of your bones wears out as time goes on. If you are approaching middle age, it could be the cause of your knee pain.

8. Cortisone Injections

Cortisone injections can help treat flare-ups of osteoarthritic pain and swelling in the knee when there is fluid build-up. They help to reduce inflammation at the joint.

Cortisone injections work quickly and provide short-term relief. They are most effective when used two or three times a year.

When to See Your Doctor

Home remedies like ice and heat are effective for occasional pain or flare-ups. Long-term pain in your knees can also be helped by weight loss and exercises that strengthen the muscles around your joints.

If, however, your pain is persistent, it could be time to see a professional. If, for example, you notice significant swelling and redness, you'll want to call your doctor. It's also important to see a professional if you notice significant pain, fever, or warmth and tenderness around the joint.

It's important to make an appointment with your doctor if these symptoms persist. In some cases, however, you'll need to get to an emergency room or urgent care facility if your doctor doesn't have an appointment available immediately.

If, for example, you hear a popping noise when you're injured, you'll want to get medical attention right away. If your joint appears deformed or you notice intense swelling, you'll need to get to the doctor. An inability to put weight on your knee or swelling that occurs suddenly also indicate a need for immediate attention.

Your doctor will ask you when the pain started and how often it occurs. If you were injured, they'll want to know the details.

Your doctor will give you a physical exam and administer some imaging tests such as or a CT scan. Based on their diagnosis, they can recommend treatment.

Treating Cycling Knee Pain

Cycling knee pain can keep you from being as active as you'd like to be. However, with the right diagnosis and treatment, you could be back in the saddle in no time.

Don't stop helping your body recuperate now. For more information on treatments for knee pain, contact us today.

You don't have a monkey on your back. But sometimes, it feels like you do.

65 million Americans suffer from back pain. 16 million Americans have chronic pain, limiting their ability to work. More than 80 million days of work are lost every year from back pain, making it one of the leading causes of disability in the United States.

Many people think their back pain comes from sleeping in the wrong position or exercising too hard. That may be the case. But many people injure their backs at work, even while sitting in a chair.

You can prevent back pain at work. But you need the facts first. Get them with this quick guide.

Causes of Back Pain at Work

While it may seem relaxing, sitting stresses your spine. Your spine has 26 vertebrae, with your lower back containing five. These five vertebrae form the lumbar spine.

When you apply pressure to the lumbar spine, the vertebrae and their ligaments start to slip. Even when you're sitting in a perfect position, you are putting pressure on your lumbar spine.

This creates pain. Over time, the structure of your spine can warp. Your mobility can decrease, and you may suffer significant muscle strains.

Overexertion does cause a lot of pain. Standing for long periods of time will strain your vertebrae just as much as sitting. Lifting heavy objects without support will also strain your back.

Your work may exacerbate pre-existing medical conditions. Sciatica is a condition in the sciatic nerve, which runs through the lower back and legs. Sitting in an improper position can pinch the nerve and cause additional pain.

Arthritis is joint inflammation. Your time at work can strain your joints, increasing your inflammation and pain.

Adjusting Your Sitting Position

The first thing you can do to stop the pain is to stop sitting. Get up at least once per hour. Walk around your office or stand up and do a little work.

When you do sit down, adjust how you sit. Take note of how you sit normally. Observe how you position your head, shoulders, back, and hips.

Sit up straight and tall. Your chest should be up, and your shoulders should be down and back. Your lower back should have a slight curve to it.

Keep your skull on top of your spine. Do not lean your head to one side, including forward or backward.

Do not lean your body forward. Keep your shoulders parallel to your hips, and keep your feet flat on the floor.

If you struggle to keep this position, recline backward at a 135-degree angle. Extend your legs, but keep your feet on the floor.

If you need additional support, wrap up a towel and place it against your lower back. Use arm supports to keep your shoulders from slouching.

When you turn in your seat, turn your whole body. Twisting at the waist will pull at your vertebrae and create pain.

When you need to stand up, scoot to the front of the seat. Straighten your legs and push up from your feet. Do not bend your waist or overexert your back.

Stretching

Stretching has a number of health benefits. In addition to reducing lower back pain, it loosens tissues for physical activity. If you are going to move heavy objects, you need to stretch in advance.

You can perform stretches in the office and at home. Try to perform a few different ones every day. Buy a yoga mat and cushions so you can stretch at work.

For a knee-to-chest stretch, lie on your back with knees bent and feet on the floor. Draw your right knee to your chest, placing your hands along your shin bone. Lengthen your spine out, hold for a minute, and then repeat with your left leg.

The seated spinal twist works your lower back, increasing spine mobility. Sit on the edge of a cushion with both legs extended. Then bend your right knee so your foot is on the outside of your left leg.

Bend your left leg so your foot is near your right thigh. Lift your arms up, then twist to the right side.

Place your right hand behind you and your left arm around your right leg. Hold this pose, then repeat on the opposite side.

Pain Management Strategies

Talk to a doctor if you are suffering from chronic and/or debilitating pain. Multiple things may be causing your pain, including psychological conditions. Get a full medical evaluation and go through some ways to manage your symptoms.

You can adopt a range of pain management treatments. Dieting and exercising combats inflammation and promotes spine health. Meditating allows you to turn inward, keeping your mind off of your pain.

Track in a journal how your pain flares up. Once you find a pattern, avoid the triggers. Talk to your doctor about what you've noticed.

Reach out to people living with chronic pain. You are not alone. They can give you care and advice on how to move forward.

You can take medication to combat your pain. But be careful. Follow your doctor's instructions carefully, and avoid taking addictive opioids.

Go to the Best Pain Doctors

When you are in pain, you may feel like you're on your own. But you can get help. Back pain at work is a common problem, and there are many ways to mitigate it.

Sitting for too long and overexerting oneself causes a lot of back pain. Preexisting conditions like arthritis can get worse through excessive strain.

Sit up straight with your shoulders and hips aligned. Recline at a 135-degree angle if you must. Stretch your lower back, and talk to your doctor about advanced pain management strategies.

Get support from expert pain doctors. AZ Pain Doctors is Arizona's leading clinic for pain management. Schedule an appointment today.