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Pain on the right side of the right knee
I go for treks often and recently during a trek while descending I got a very sharp pain on my right side of the right knee. And that only lasted for a night but only when my knee would be in the position of descending a trail or similar. It doesn't feel like bone pain. There was no pain for next 50 days then on the next trek again I had the same pain while descending. This time it was also during ascending for some time. So taking a break from trek helps and there is no pain but now it is also happening during taking stairs for long. Otherwise I don't feel pain at all when resting or sitting or walking.
What should be the cause and remedy?
Answers (14)
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Your symptoms suggest an overuse injury, potentially patellofemoral pain syndrome (runner’s knee) or IT band syndrome, common among trekkers. Here’s a tailored approach to manage and alleviate your pain:
Step 1: Immediate Care
1. Rest & Avoid Aggravating Activities
Take a break from trekking and prolonged stair climbing to allow your knee to recover.
2. Ice Application
Apply an ice pack for 15–20 minutes, 2–3 times daily, especially after activity.
3. Knee Support
Use a knee brace or elastic bandage during activity to provide stability.
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Step 2: Therapeutic Exercises
These exercises will strengthen and stabilize your knee joint:
1. Quad Sets
Sit with your leg straight. Tighten your thigh muscle, hold for 5 seconds, and relax. Repeat 10 times.
2. Straight Leg Raises
Lie on your back, keep the affected leg straight, and raise it to 45 degrees. Hold for 5 seconds before lowering. Perform 2 sets of 10 repetitions.
3. IT Band Stretch
Stand upright, cross your uninjured leg in front of the affected one, and lean sideways toward the uninjured side. Hold for 20–30 seconds.
4. Bridge Exercise
Lie on your back with knees bent. Lift your hips, hold for 5 seconds, and slowly lower down. Repeat 10–12 times.
5. Foam Rolling
Use a foam roller on your quads and IT band to reduce muscle tightness.
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Step 3: Functional Modifications
Use Trekking Poles to minimize knee strain during ascents and descents.
Cushioned Footwear: Ensure proper trekking shoes with good arch support.
Short Steps: While descending, take smaller, controlled steps to reduce pressure on your knees.
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Step 4: Advanced Physiotherapy Techniques
At PAL Physiotherapy, we specialize in advanced treatments for knee pain:
Manual Therapy to release tight muscles and improve joint mobility.
Dry Needling for pain relief and reducing muscle tension.
Taping Techniques (K-Taping) for additional knee support during activity.
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Next Steps:
Book an appointment with me at PAL Physiotherapy, Sector 41, Gurgaon, to get a comprehensive assessment and treatment plan. Together, we can ensure your knee is fit for your next trek!
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Hey
Trekking involves lots of lower body complex movements.
All ligaments and muscle are in legnthened during coming down the slope.
Consult me to know diagnosis and treatment plan.
Next Steps
MRI KNEE
PHYSICAL EXAMINATION
Health Tips
GET YOUR MRI DONE AFTER CONSULTING AN ORTHOPEDIST
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First visit near by senior physio and get the remedy instead of asking public and wasting ur time by gathering stories with us
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Hi. I need to see the condition and to check some clinical movement.
Next Steps
So please take an online consultation for best diagnosis and treatment.
Health Tips
Maybe soft tissues injury.
Rest.
Ice compression.
Knee joint strengthening exercises and stretching exercises under supervision of qualified Physio.
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Please visit physiotherapist for proper assessment & do accordingly.
And if needed wear knee brace.
Next Steps
For home remedies I would like to suggest you to go for cold pack thrice a day (cold pack with wrap hand towel) minimum and avoid activities which triggers the pain.
Health Tips
As well as please observe your walking pattern, which should not be change due to pain
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As you mentioned if possible you should visit a physiotherapist for proper assessment and diagnosis ,but for now you should start with a hot pack twice a day and knee isometric exercises and try to consult a physiotherapist
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q
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i would suggest detailed assessment
but till then at home you can try with hot water towel placing your knee for 15 min with twice a day.
if you can approach to physical therapist near by, then SWD and IFT with knee strength training would work well in your case.
Next Steps
if symptoms persists for 1 week more or longer then MRI would be needed to look for meniscus injury.
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Hello you had not mentioned your age, but probably you need some knee strengthening exercises for a few days. Avoid activities that trigger pain.
Next Steps
Please consult online for proper assessment and exercise exercises regime accordingly
Health Tips
For a few days, avoid triggers
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You need to get assessed properly to rule out of any compression is causing this pain in only one way.
Consult in person or online for proper assessment to get proper treatment suggestion.
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Ms. Neetu Rathi (PT)
Physiotherapist
16 yrs exp
Gurgaon
Greetings from Rid of Pain Physiotherapy
You need physiotherapy for your knee pain so better you consult the physio for treatment of muscle imbalance
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Ms. Prajakta Patil (PT)
Physiotherapist
2 yrs exp
Pune
hello
It is pain of patellar tendon which occurs while descending the stairs if your quadriceps muscles are weak i will suggest you to strengthen your quadrricep muscle.
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Dr. Nimisha Varshney (PT)
Physiotherapist
10 yrs exp
Ghaziabad
Hi,u should go to physiotherapy department near u so that they vl give u proper assessment ,diagnosis & treatment.
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Mr. Steephan John (PT)
Physiotherapist
6 yrs exp
Bangalore
kindly get a proper assessment and treatment from a nearby physiotherapy clinic
you need to focus more on muscle-balancing exercises like strengthening the weaker muscles and stretching the tightened muscle
before starting the exercises you should have a proper assessment
Next Steps
for more details contact ELYSIANN HEALTH AND WELLNESS , Indiranagr, banglore
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Mr. Jacob Roshan Mathew (PT)
Sports and Musculoskeletal Physiotherapist
20 yrs exp
Bangalore
Sounds like a patello-femoral dysfunction. Check with a physiotherapist for treatment. Icing with help temporarily with inflammatory components.
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