What Is the Best Painkiller for Knee Pain? Here’s Why Exercise Might Be Your Best Bet
When dealing with knee pain, many people immediately reach for over-the-counter medications. But the best approach to pain relief often depends on the underlying cause—and in many cases, targeted exercise may provide better, safer, and longer-lasting results.
At Mountain Health & Performance, we believe that movement is medicine. Here's how exercise stacks up against traditional painkillers when managing knee pain—and why it may be your best first-line option.
Why Exercise Works as a Natural Painkiller
Although it’s not always top-of-mind, exercise can offer consistent, mild-to-moderate pain relief for many knee injuries. Unlike medications, the effects of movement can be repeated multiple times a day with minimal side effects—especially when prescribed by a qualified practitioner.
Isometrics for Tendon-Related Knee Pain
If the pain is tendon-related—such as patellar or quadriceps tendinopathy—isometric exercises can be especially helpful. These exercises involve muscle contraction without moving the joint, which can provide a short-term analgesic effect.
Example: A wall sit or chair sit performed at an appropriate intensity and duration can reduce tendon pain and improve function—and they can be safely repeated several times per day.
Load Management Through Strengthening
In cases of structural or biomechanical dysfunction, targeted exercise can help reduce joint or soft tissue overload. This is a cornerstone of treatment at Mountain Health & Performance.
For patellofemoral pain syndrome, strengthening the quadriceps and hip abductors can help improve knee alignment and reduce stress on the joint.
For IT band syndrome, restoring balance in the lateral hip and thigh can offload irritated tissues and restore pain-free movement.
Low-Impact Cardio for Osteoarthritis
For clients with knee osteoarthritis, staying active is essential. Low-impact aerobic exercise such as stationary biking, swimming, or aquafit helps maintain joint mobility, reduce stiffness, and improve pain without adding compressive stress.
Consistent movement helps nourish the cartilage and reduce inflammatory mediators in the joint.
When Are Painkillers Appropriate?
Medications like NSAIDs can have a role in pain management, particularly in acute injuries or flare-ups. But in most non-emergency cases, non-pharmacological strategies should be tried first.
While NSAIDs can offer short-term relief, long-term use may carry risks such as:
Liver, kidney, and gastrointestinal side effects
Delayed healing of tendon injuries due to suppressed tenocyte activity
Accelerated cartilage breakdown in joint injuries (chondrotoxicity)
Topicals and Active Rehab: A Balanced Approach
At Mountain Health & Performance, we sometimes recommend topical analgesics like Medistik for local pain relief. These provide a temporary window of comfort—without the systemic side effects of oral medications—allowing patients to stay active and continue rehab.
Our goal is always to restore function, reduce pain, and empower recovery using movement-first strategies supported by evidence.
Final Thoughts
Exercise is undeniably an important part of managing knee pain, helping to improve strength, mobility, and pain tolerance. However, at Mountain Health & Performance, we recognize that optimal recovery requires a multidisciplinary approach tailored to your unique needs. Alongside targeted exercise, our team offers hands-on therapies, education, and lifestyle guidance to support your healing journey holistically. If you’re experiencing knee pain in North Vancouver or the surrounding areas, we’re here to help you find the right combination of treatments to get you moving comfortably again.
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor
Understanding Shin Splints: Causes, Symptoms, and Treatment at Mountain Health and Performance in North Vancouver
As summer approaches and the days are getting longer and warmer, we’re seeing more and more people hitting the trails and roads for longer or more frequent walks, jogs and runs. This usually coincides with an increase in patients coming in to the clinic with something commonly known as shin splints. Shin splints, medically known as medial tibial stress syndrome (MTSS), are a common overuse injury affecting athletes and active individuals. Characterized by pain along the inner edge of the shinbone (tibia), shin splints often result from repetitive stress on the lower leg muscles and bones. At Mountain Health and Performance in North Vancouver, we offer a multidisciplinary approach to effectively treat and prevent shin splints, helping you return to your activities pain-free.
What Are Shin Splints?
Shin splints refer to inflammation of the muscles, tendons, and bone tissue around the tibia. The pain typically occurs in the lower two-thirds of the shin and is often triggered by high-impact activities like running, jumping, or sudden increases in training intensity. Common risk factors include:
Flat feet or overpronation
Improper footwear
Sudden changes in physical activity
Running on hard or uneven surfaces
Tight calf muscles or weak core muscles
If left untreated, shin splints can progress to more serious conditions like stress fractures.
How Mountain Health and Performance Can Help
At Mountain Health and Performance, we provide comprehensive care tailored to your specific needs. Our services for treating shin splints include:
1. Chiropractic Care
Our chiropractors specialize in diagnosing and treating musculoskeletal conditions. Through spinal and extremity adjustments, soft tissue therapy, and personalized exercise programs, we aim to alleviate pain and correct biomechanical imbalances contributing to shin splints.
2. Laser Therapy
Laser therapy is a cutting-edge, non-invasive treatment that uses specific wavelengths of light to accelerate cellular repair, reduce inflammation, and alleviate pain. It is particularly effective for soft tissue injuries like shin splints, promoting faster recovery with minimal discomfort.
3. Custom Orthotics
For individuals with flat feet or abnormal gait patterns, custom orthotics can provide the necessary support to reduce stress on the shins. Our team conducts thorough assessments to design orthotics that align with your unique biomechanics.
4. Shockwave Therapy
Extracorporeal Shockwave Therapy (ESWT) is a non-invasive treatment that uses acoustic waves to promote healing and reduce pain. It's particularly effective for chronic cases of shin splints that haven't responded to other treatments.
5. Massage Therapy
Registered Massage Therapists at our clinic use techniques to relieve muscle tension, improve circulation, and enhance recovery. Massage therapy can be an effective adjunct to other treatments for shin splints.
Prevention Tips
Preventing shin splints involves addressing the underlying causes:
Gradual Progression: Increase training intensity and duration gradually.
Proper Footwear: Wear shoes that provide adequate support and cushioning.
Strength Training: Incorporate exercises that strengthen the lower leg muscles.
Flexibility: Regularly stretch the calf muscles and Achilles tendon.
Surface Variation: Avoid running exclusively on hard surfaces; mix in softer terrains when possible. If running on a track, avoid running in the same direction for the entirety of the run.
Why Choose Mountain Health and Performance?
Located in North Vancouver, Mountain Health and Performance is a multidisciplinary clinic offering chiropractic care, massage therapy, and more. Our team is dedicated to providing personalized care to help you recover from shin splints and prevent future injuries.
Contact Us Today
Don't let shin splints keep you from your active lifestyle. Book an appointment with our experienced team and take the first step toward recovery.
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor
What are the benefits of chiropractic care in the management of sport injuries in North Vancouver, BC?
North Vancouver stands out as a sporting mecca, offering a diverse landscape and a robust community dedicated to sport and other athletic endeavours. The region provides ideal conditions for various sports, from skiing and snowboarding in the winter to hiking, mountain biking, and kayaking in the summer. Prominent organizations such as the North Shore Mountain Bike Association (NSMBA) exemplify the region’s commitment to promoting an active lifestyle while local clubs like the and the North Shore Girls Soccer Club fosters community engagement and youth participation in sport. Despite the many benefits of physical activity and sport, injury is an unfortunate but common occurrence.
Fortunately, North Vancouver residents have access to effective means of treating and preventing sport injuries; chiropractic care at Mountain Health and Performance.
Chiropractic care can be highly beneficial for managing sports injuries, offering both short-term relief and long-term recovery support. In fact, chiropractic care is widely used by major league sports teams, with a significant percentage incorporating chiropractic services into their overall health and wellness programs. While specific statistics may vary slightly from year to year, it is generally estimated that over 70% of major professional sports teams across North America, including those in the CFL, NFL, NBA, MLB, MLS, and NHL, utilize chiropractic care for their athletes.
Dr. Matt Wentzell with the Canadian Women’s National Indoor Volleyball team. Netherlands/Poland, 2022.
Some of the key benefits chiropractic care include:
Pain Relief: Chiropractic can help alleviate pain caused by muscle strains, ligament sprains, joint dysfunction, and other injuries. Several modalities may be used to do so, including spinal manipulation, soft tissue therapies such as Active Release Technique and cupping, laser therapy and shockwave therapy.
Improved Range of Motion: Limited range of motion can be a cause of injury or a contributor to injury development. Chiropractic adjustments can help restore spinal mobility and appropriate rehabilitative exercises can improve movement and flexibility of musculature of the arms, legs and torso.
Reduced Inflammation: Chiropractic care can help reduce inflammation in the body, which is a common issue in sports injuries. Techniques like spinal manipulation, soft tissue therapy, and laser therapy can help control the inflammatory response and speed up healing.
Enhanced Healing: Chiropractic care utilizing cutting edge technologies like laser therapy and shockwave therapy can accelerate the tissue healing response following injury.
Prevention of Future Injuries: Chiropractors can help athletes correct imbalances and misalignments that could lead to future injuries. Through regular manual therapy and rehabilitation, chiropractic care can maintain optimal function and prevent overuse injuries or repetitive strain.
Sports Performance Optimization: Chiropractors often work with athletes to improve posture, balance, and coordination, leading to better performance. By ensuring proper alignment, chiropractic care may help enhance strength, flexibility, and overall athletic performance.
Non-invasive Treatment: Chiropractic care is a non-invasive treatment option, which can be appealing for athletes who wish to avoid surgery or medication. This approach focuses on natural healing without the side effects that often come with medications.
Tailored Treatment Plans: Chiropractors provide individualized care, taking into account the specific needs of the athlete. Whether it’s improving mobility after an injury or preventing future issues, chiropractic care can be tailored to the athlete’s goals.
Overall, chiropractic care is an excellent complement to other rehabilitation treatments for sports injuries and can be a key part of an athlete’s overall recovery and injury prevention strategy.
If you’d like to learn more about how our North Vancouver chiropractors can assist in the management and prevention of your sport injuries, contact us at 604-984-0014 or book an appointment online.
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor