Knee Pain: Dos and Don’ts

What are some of the simple tips for Do’s and Dont’s when you have knee pain?

Do regular exercise- Cardio exercises (walking, swimming, water aerobics, stationary cycling, and elliptical machines) strengthen the muscles that support the knee and increases flexibility.

Do use RICE- Rest, ice, compression, and elevation (RICE) are good for knee pain caused by a minor injury or arthritis. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated.

Do keep a food journal- In some people, foods like eggplant, tomatoes, and citrus can cause painful flare-ups, while others get a reprieve from their symptoms. Keep a record of what you eat and how you feel each day.

Do play with temperature- The Cold Treatment- in case of any injury (sports or trauma)- cold compresses for the first 48 hours. Applying ice to the affected area will help reduce the swelling.

The Heat Effect- If it is an old injury or any kind of muscle pain (due to exertion), you can use heat things with a warm bath, heating pad, or warm towel.

Do get medical advice- It’s always best to know what you’re dealing with ASAP so you can prevent any more damage.

No pain- No gain mentality doesn’t do you any good-  Fighting through knee pain instead of working to heal and prevent it can cause more pain in the long run. For example, ignoring knee pain that turns out to be a ligament tear could increase your likelihood of early-onset arthritis.

Don’t make assumptions- It’s easy to jump to conclusions- If you’re young, active, and have a sports-related injury, you may assume it’s the anterior cruciate ligament. If you’re over 50, you might assume it’s arthritis. However, there are many other causes of knee pain, and identifying the true cause is key to successful treatment.

Don’t rest too much- Too much rest can weaken your muscles, which can worsen your joint pain. Plan exercise programs that are safe for your knees- talk with your doctor or a physical therapist.

Don’t overlook your weight- If you’re overweight, losing weight reduces the stress on your knee. Smaller changes still make a difference. Don’t be shy about using a walking aid- A crutch or cane can take the stress off of your knee. Knee splints and braces can also help you stay stable.

Don’t let your shoes make matters worse- For knee osteoarthritis, doctors often recommend special insoles that you put in your shoe. To find the appropriate insole, speak with your doctor or a physical therapist.

Don’t jar your joints- High-impact exercises can further injure painful knees. Avoid jarring exercises such as running, jumping, and kickboxing. Also, avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees.

Don’t rely on internet advice- Some people are sceptical about giving it a try if they haven’t had a specific injury or surgery with internet advice. While some videos and articles provide great overviews on building strength and maintaining flexibility, they can’t diagnose the specific source of your knee pain.

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