The Dos and Don’ts of Knee Pain

Whether it is due to arthritis you have or a recent injury, you could do a lot of things to prevent knee pain. Here are some of dos and don’ts of knee pain. Just follow them and you will not be troubled by it ever again.  

 

Don’t Rest Too Much 

Your muscles can be weakened if you rest too much. This could worsen the knee pain. Look for a program exercise that is safe for the knees and use it. Talk with a physical therapist or doctor if you are not sure what motions are safe or how much you could do. If you do not know where to find a professional physical therapist, you could simply visit Infinite Wellness of Kansas City.  

Do Exercise 

The muscles that support your knee can be strengthened by cardio exercise. It could also increase flexibility. Stretching and weight training also does the work. For cardio, several great options include elliptical machines, stationary cycling, water aerobics, swimming, and walking. Also, tai chi helps improve balance and ease stiffness. 

Don’t Risk a Fall 

An unstable or painful knee could make a fall a lot more. This could cause more damage to the knee. Lower your risk of falling by ensuring your house is lit well, using a sturdy foot stool or ladder if you need to reach something from a high point, and using handrails on stairs.  

Do use R.I.C.E. 

R.I.C.E. (Rest, Ice, Compression, and Elevation) is great for a knee pain that is caused by an arthritis flare or a minor injury. Give the knee little rest. To reduce swelling, apply ice. Wear a bandage that is compressive. And, elevate your knee.  

Don’t Overlook Your Weight 

Losing weight lowers the stress in the knee if you are overweight. You do not even need to get the ideal weight. Small changes could still make a lot of difference. 

Don’t be Shy About Using a Walking Aid 

A cane or a crutch could take off the stress of the knee. Knee braces and splints could also help you stay stable.  

Do Consider Acupuncture 

Acupuncture is a traditional medicine in China that is used widely to relieve a lot of types of pain and might help knee pain. This involves inserting tiny needles at particular points on your body.  

Don’t Allow your Shoes to Make Things Worse 

The stress on the knees could be reduced by cushioned insoles. Doctors often suggest special insoles that you apply in the shoe for knee osteoarthritis. Speak with a physical therapist or your doctor to find the suitable insole.  

Do Play With Temperature 

Use a cold pack to numb the pain and ease swelling for the 1st 48 up to 72 hours after the injury. A plastic bag of frozen peas or ice works well. Utilize it for 14 up to 19 min. 3 or 4 times per day. To be kind to the skin, wrap the ice pack with a towel. You could heat up things with a warm bath after that.