9 Knee Pain Dos and Don’ts

HEALTHY and FITNESS

Knee pain has a number of different causes. There are many things you can do to help knee pain, whether it’s due to a recent injury or arthritis you’ve had for years. According to Arthritis UK, low impact exercise and keeping to a healthy weight can reduce symptoms, whatever the cause of the pain.

There are several things you can do to help knee pain, whether it is due to a recent injury or arthritis you've had for years.

Follow these 9 dos and don’ts to help your knees feel their best.

Do's

Do exercise. 

Cardio exercises strengthen your muscles around the knee that support your knee and also increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming, water-aerobics, stationary cycling, and elliptical machines. Yoga may also help ease stiffness, improve balance and reduce weight.

Do use "RICE."  

Rest, ice, compression, and elevation (RICE) can be very beneficial to a painful knee. It's important to let your knee rest. Ice is used to relieve swelling and inflammation. Apply a compressive bandage and keep your knee elevated whenever possible.

Do play with temperature. 

For knee injury, the first 48 to 72 hours after a knee injury, use a cold pack to ease swelling and numb the pain. A plastic bag of ice works well. Use it for 15 to 20 minutes three or four times a day. Wrap your ice pack in a towel to be kind to your skin. After that, you can heat up the injured knee with a warm bath, heating pad, or warm towel for 15 to 20 minutes, repeat this three or four times a day.

Do use a walking aid.

Using a cane can help keep extra weight off of your knee. A knee splint or a brace can add stability, as well. These items can be purchased at most drug stores or online.

Don'ts

Don’t jar your joint(s) or overdo.

Although exercise is always a good idea, high impact exercises should be avoided. Avoiding exercises like running, squats and jumping can put harmful stress on your knees. This can make matters worse and also cause more injury. Low impact exercises such as walking and swimming are helpful, but even then in moderation. Make sure to stretch first before doing any sort of exercise.

Don’t rest too much. 

Taking too much rest makes the knee muscles lazy thereby weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it. If you're not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist.

Don’t risk a fall. 

A painful or unstable knee can make a fall more likely, which can cause more knee damage. Check your risk of falling by making sure your home is well lit, using handrails on staircases, and using a sturdy ladder or foot stool if you need to reach something from a high shelf. If possible, ask someone else to reach something for you if it is high up on a shelf. Don't take chances that could cause further damage to yourself. Remember, knee pain relief is the key here, if you re-injure yourself it will take much longer.

Don't overlook your weight.

If you're overweight, losingweight, reduces the stress and pressure on your knee. You don’t even need to get to your "ideal" weight. Smaller changes still make a difference.

Don't wear the wrong shoes.  

Wear shoes that fit right and are comfortable. Purchasing cushioned insoles can greatly reduce any stress on your knees. There are numerous special insoles available that you can put into your shoes. 


Most Effective Ways To Overcome Knee Pain Relief At Home

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