Dos and Don’ts in Knee Pains

There are many things that can be done to alleviate your knee pain irrespective of what the cause is. Your knee pain can be a result of arthritis that you have been suffering from or may be due to an injury.

You can now follow these simple dos and don’ts to keep your knees in the best of conditions.

Do use a cold pack

If you have sustained a knee injury, it is recommended to apply a cold pack for the first 2 to 3 days so that the swelling is reduced and the pain is numbed. You can use a packet of frozen peas or an ice bag for that. Use a cold pack for about fifteen to twenty minutes for 3 to 4 times in a day. To make sure that your skin is not affected, you can use a towel to wrap the ice pack before applying it over your injured knees.

Don’t exercise heavily as that can shock your injured joints

It is always advisable not to indulge in exercises that cause even greater injuries to your painful knees. You should avoid exercises such as kickboxing, jumping and running for instance. You should also stay away from exercises like deep squats and lunges that can be highly stressful for your injured knees. These exercises can aggravate your pain when you do not do them properly and can even lead to injuries.

Do exercise

There are cardio exercises that can make your knee muscles strong and can also help in increasing flexibility. Instances of such exercises include stretching and weight training. You can also opt for exercises such as use of elliptical machines, stationary cycling, water aerobics, swimming and walking. Tai chi is also recommended for improving balance and easing the stiffness in your knees.

Do not over rest

When you take excessive rest, your muscles can become weak that can further aggravate joint pain. It is advisable to look out for an exercise regime that is safe for your knees and then try to follow it regularly. In case you are unaware of the exercises that are safe for your knees, you should first consult a physical therapist or your physician.

Do maintain proper body weight

When your weight is more than what it should ideally be, reducing it will lower the stress that your knees endure otherwise. It is not mandatory that you should attain your ideal body weight. Reducing weight in small proportions can also have a huge impact on your knees.

Do think of acupuncture

Acupuncture is a type of old Chinese treatment that involves insertion of very fine needles to specific points in a body. It is a popular form of treatment for releasing several types of pain and can even help in reducing knee pain.

Do not hesitate to use a walking aid

A cane or a crutch can help in taking away the stress from your weak knees. Braces, as well as, knee splints may also be helpful for keeping your knees stable.

Do wear proper shoes

If your shoes have cushioned insoles, the stress on the knees can be reduced to a large extent. If you are suffering from knee osteoarthritis, physicians may recommend you to use specially designed insoles inside your shoes.

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