Nightly knee discomfort: Understanding the causes and potential remedies.

Feeling the grind at night? You've been on your feet all day or slammed it at the gym, then found yourself tossing and turning, plagued by a throbbing knee. The pain seemed to appear out of nowhere, and it's a real pain in the you-know-what that it's keeping you up. So, what gives? Dr. Kim Stearns, a seasoned orthopedic surgeon, helps us crack this nocturnal knee mystery.

What's the deal with this misery?

Turns out, sleepless nights from knee pain can stem from a multitude of issues, but the primary culprit is often a form of arthritis, namely the wear-and-tear variety called osteoarthritis.

"Normal, healthy knees don't usually hurt at night," Dr. Stearns explains. "There's typically a reason, and it's often because they have arthritis, typically osteoarthritis."

Distinguished from rheumatoid arthritis, osteoarthritis is mechanical in nature, with the culprit being wear-and-tear on the joints, as well as the cartilage and tendons attached. Osteoarthritis is commonly seen in older individuals but can also affect younger folks, particularly those who are prone to overusing certain joints or who've faced significant injuries like ligament tears.

Why the pain at night?

Movement during the day keeps those knee joints lubricated and relieves some of the discomfort, Dr. Stearns says. But when you call it a day and settle into bed, the joints don't get that same TLC. This, coupled with the lack of distractions around you when you're trying to sleep, means you become more aware of the discomfort. Add to that the lack of movement during the night, and it all starts to catch up with you.

How to ease the hurt

The key to managing knee pain at night is all about pain management and reducing stress on those joints. Here are some ways to do just that:

Trim the fat

Shedding some excess pounds can be a significant help; it takes the extra pressure off of those knee joints and ligaments. All in all, this will improve your overall health, too.

Exercise wisely

Avoid high-impact exercises that pound your knees, such as running on pavement. Instead, opt for low-impact options like swimming, cycling, or elliptical workouts. If you're in need of some extra support, consider knee braces designed to keep pressure off certain parts of the knee – these unloader braces can often help alleviate arthritis pain.

Medicate

For those experiencing knee pain at night, Dr. Stearns suggests taking naproxen (Aleve) or ibuprofen (Advil) because they have anti-inflammatory properties that can help minimize swelling and alleviate pain. But be cautious if you're on any blood thinner medication because interactions between these anti-inflammatory meds might lead to dangerous side effects, like internal bleeding. Always consult a healthcare provider to ensure you're making the best decisions regarding medication.

Choose cold or heat

When it comes to pain treatment, cold therapy, like ice, can numb the pain, while applying heat to the sore joint can provide initial relief. However, heat increases blood flow to the area, which may lead to more swelling in the long run. Dr. Stearns recommends using heat for initial relief and then following it up with cold therapy to prevent blood from pooling in the area. Topical gels can also offer relief; consult a healthcare provider to identify the best options for your situation.

Find comfort in slumber

Adjusting your sleeping position could also help minimize discomfort and improve your sleep quality. For side sleepers, consider placing a small pillow between your knees, while back sleepers can try using a pillow under their knees, keeping the joints slightly bent. Ultimately, it's about finding the position of comfort that works best for you.

Of course, every case of knee pain is unique, so consult a healthcare provider to determine the ideal combination of treatments for your specific situation. With their guidance, you can snag a good night's rest and bid that knee pain adieu.

[1] Mayo Clinic. (2022, March 3). Osteoarthritis. Retrieved from https://www.mayoclinic.org/diseases-conditions/osteoarthritis/diagnosis-treatment/drc-20352866

[2] National Sleep Foundation. (n.d.). Sleep Matters: Tips for Healthy Sleeping. Retrieved from https://www.sleepfoundation.org/articles/sleep-matters-tips-healthy-sleeping

[3] Centers for Disease Control and Prevention. (2019, December 14). Healthy Weight. Retrieved from https://www.cdc.gov/healthyweight/index.html

[4] American College of Sports Medicine. (2019, June 24). ACSM's Guidelines for Exercise Testing and Prescription. Retrieved from https://www.acsm.org/guidelines

[5] Pasternak, L., Gershon, M. D., Martonyi, G. B., Strasz, A. K., & Tsao, D. S. (2021, January). A critical reappraisal of transcutaneous electrical vagus nerve stimulation: from neuromodulation to technological innovations. Pharmaceuticals (Basel, Switzerland), 14(12), 1254. doi:10.3390/ph14121254

Evidently, mental health can suffer as a result of chronic knee pain, hindering one's ability to enjoy restful sleep and engage in daily activities without discomfort, according to the health-and-wellness discipline.
On the bright side, implementing a holistic approach incorporating expert advice on weight management, low-impact exercises, appropriate medication, and also sleep hygiene techniques can significantly improve mental health by reducing nightly knee pain, further fostering overall health and well-being.