Knee pain can be extremely difficult and make it hard to go about your daily life. It can make normal daily activities like walking, running, or even sitting for a long time hard and painful. Even more, the pain gets worse when the weather is cold and can lead to more serious health issues like joint damage, arthritis, and more.
Taking good care of your knees is crucial for avoiding and lessening knee pain. In this article, we listed some dos and don’ts you can follow to avoid or lessen knee pain.
1. Do some exercise
Regular exercise can do so much good for your overall health. Tight muscles are a common cause of knee pain, and regular strength training and stretching can alleviate this problem. Some of the best knee exercises you can do are:
- Straight leg raises
- Hamstring curls
- Wall squats
- Calf raises
- Step-ups
But if you already have knee pain, it’s important to consult a doctor or physical therapist before beginning any exercise program.
2. Don’t gain too much weight
People who are overweight or obese often complain of knee pain because their weight puts extra strain on their knees. In many cases, achieving a healthy weight or losing weight can help reduce the strain and pressure on your knees, lessening the pain. According to studies, overweight people can reduce their symptoms of knee arthritis by losing at least 20% of their weight.
3. Do wear appropriate shoes
In order to protect your knees, make sure you’re wearing shoes with enough arch support. Old, worn-out shoes or shoes that don’t fit properly affect your posture and put a strain on your knees. According to Harvard Health, the best shoes for those with knee pain are ones that are stable and supportive with thick soles that don’t bend much. A study they published, showed that 58% of people who wore that kind of shoes for six months reported a reduction in their pain while walking.
4. Do elevate your legs
When your knee hurts after exercise or just feels sore, try elevating it and applying a cold compress. A hot bath can help relieve pain, but a cold towel is better for a sore or swelling knee. Properly elevating your legs can also reduce the pain. Here’s how to do it:
- To elevate, sit on a sofa or bed.
- Put some pillows on the sofa and put your foot on the pillows.
- Your foot should be higher than your hip.
5. Do talk to your doctor
When describing your knee pain to your doctor, be as detailed and specific as possible. Describe when it hurts, where it hurts, and how it hurts. Your doctor may prescribe anti-inflammatory medication or physiotherapy.
These are just some of the ways you can take care of your knees. Keep in mind that our knees need extra care because we rely on them so much for simple tasks like walking, running, and navigating stairs.
