Whether you’re suffering from a recent injury or a condition such as arthritis that you have had for a while, painful knee pain can be tough to manage. No matter what has caused your knee pain, there are several solutions you can use for managing your pain and improving your mobility. Your doctor or another healthcare professional may suggest certain treatments or strategies that you can do yourself to improve regular management. Here are some DOs and DON’Ts that you may want to consider when it comes to manage and treat painful knees
RICE or rest, ice, compression, and elevation is a good way to treat knee pain and discomfort that has been caused by an arthritis flare or a minor injury to the knee. Spend some time resting your knee, apply ice throughout the day to reduce any swelling, wear a compression bandage, and keep your knee elevated as much as possible.
Cardio exercises can be very useful for strengthening the muscles that support your knees, ultimately improving your flexibility. Stretching and weight training can also be useful methods of exercise for treating knee pain. Low-impact cardio exercises such as swimming, walking, tai chi, water aerobics, and stationary cycling can be some of the best options for helping with knee pain.
If you have injured your knee, use a cold pack to ease the swelling and help with numbing any pain for the first 48-72 hours after the injury. If you don’t have an ice pack, a bag of frozen peas wrapped in a towel or a plastic bag of ice will work well. For the best results, use ice for fifteen to twenty minutes three to four times per day. Afterwards, use a warm bath, warm towel, or heating pad for around the same amount of time, three to four times per day.
In some cases, more serious treatments might be required to treat knee pain. If you have an ongoing knee condition that is only going to worsen over time, or other methods of treatment are not working any longer for you, then your doctor might recommend treatment such as knee replacement surgery or other procedures carried out by a knee surgeon. You can find out more about knee surgery options at Circle Health Group. Circle Health Group is one of the largest networks of private healthcare providers in the UK. You can use them to find a professional knee surgeon for a wide range of treatments and procedures.
High-impact exercises can cause further injury to your painful knee. If you are suffering from knee pain then it is a good idea to avoid taking part in jarring exercises like running, kickboxing, or jumping. You should also try and avoid to do exercises such as deep squats and lunges that are likely to put a lot of stress on your knees. This can cause your pain to worsen and, in some cases, even cause injury if not done correctly.
If you are overweight or obese, then carrying extra weight on your body can cause extra pressure and strain on your body including your knees, which carry a lot of your bodyweight. If you are carrying some extra weight, then losing some weight can reduce the stress that is being put on your knee. The good news is that you do not even have to get down to your ideal body weight to reduce the impact on your joints – even a small change can make a big difference to how you feel.
The shoes that you wear can either make or break how you feel when it comes to your knees. You should avoid wearing shoes that do not support your feet correctly since these will only add further pressure to your joints including your knees and ankles. Wearing cushioned insoles can help to reduce stress on your knees. For conditions such as knee osteoarthritis, your doctor might recommend wearing a special insole that you can place in your shoe.
Painful or unstable knees can make falling over more likely, which can lead to more knee damage. You should reduce your risk of falling by using handrails on staircases, using a sturdy footstool or ladder if you need to reach something from a high shelf, making sure that your home is well lit, and being aware of any trip hazards. You may also want to consider using a walking aid such as a cane or crutch to provide more balance and help to take the stress off your knee.
Knee pain can lead to problems walking and issues with mobility. If you are struggling with knee pain from a health condition or injury, these are some of the main dos and don’ts on how to treat painful knees for recovery.
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