Knee pain is a common complaint among adults due to the fact that it is associated with day-to-day activities like walking, twisting, standing, and lifting. In addition to those who run or play sports that include bouncing or quick turns, competitors are likely to experience knee pain. Although knee pain may result from growing old or being injured, it can be a nuisance and, unexpectedly, incapacitating at times.
No matter if it’s due to a recent injury or arthritis you’ve had for years, there are many things you can do to help knee pain.
Make your knees feel their best by following these 10 dos and don’ts.
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Do Not Over-Rest:
Spending too much time resting may lead to debilitating your muscles, which could worsen joint pain. Follow an exercise program that satisfies your knees and stick to it. Ask your primary care provider or a physician if you aren’t sure which exercises are covered or what amount you can do.
Doing exercises helps you strengthen the muscles that support your knees and make them more adaptable. Walking, swimming, water vigorous exercise, stationary cycling, and curved machines are all decent cardio exercises.
Don’t forget to stretch:
When your knee muscles become tight, it can lead to painful injuries. Stretching on a daily basis can prevent these injuries. Consult your doctor or physical therapist for easy exercises before you walk or do any other activity.
Incorrect sleeping position: Don’t do it:
This can increase your knee pain. Evaluate various positions, and put a pillow between your knees on the off chance that you rest on your side. If your knee is twisted, do not place it on a pad – it can make it harder to straighten your leg the next day.
Wear sleeves or braces:
Support a weak or sore knee with a brace or sleeve. Consider having a physical therapist fit you with one or tape your knee. You can also find short-term relief from knee pain with a sleeve that fits over your knee.
Having a painful or unstable knee can cause you to fall, which can further damage your knee. Make sure your home is well-lit, put handrails on stairs, and use a ladder if you need to reach something on a high shelf.
Take Rest, Use Ice, Use Compression, Be elevated:
The first thing to do when you are injured is to take a rest. You should not try to exercise or work through the pain. This will only make your injury worse and could lead to permanent damage.
Next, use ice on the injury for 15 minutes every hour for the first 48 hours after the injury happens. This will help reduce swelling and inflammation that can occur when there is an injury.
If you’re using ice, it’s important that you also use compression so that your skin doesn’t get frostbite from having cold applied directly to it for too long. A simple way of doing this is by wrapping a towel around the area and then placing an ice pack on top of it.
Thirdly, if possible, be elevated above your heart level so that gravity can help reduce pain.
Keep an eye on your weight:
Weight loss can reduce knee stress if you are overweight. There’s no need even to reach your “ideal” weight. A simple change can still make an impact.
Utilize a walking aid if you need one:
You can reduce knee stress by using a crutch or cane. Also, braces and knee splints can help you stay stable.
Take expert advice for knee pain:
If you are experiencing severe knee pain, talk to your doctor. In order to prevent further damage, you should find out what the problem is as soon as possible.
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