Whether you have a recent injury or a condition such as arthritis that you have had for a while, aching knee pain can be difficult to manage. Whatever the cause of your knee pain, there are several solutions you can use to manage your pain and improve your mobility. Your doctor or other healthcare professional may suggest some treatments or strategies that you can do on your own to improve regular care. Here are some do’s and don’ts you may want to consider when it comes to managing and treating sore knees
DOs and DON’Ts of treating painful knees
USE RICE
RICE or rest, ice, compression, and elevation are a good way to treat knee pain and discomfort caused by a flare-up of arthritis or a minor knee injury. 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.
To exercise
Cardio exercises can be very helpful in strengthening the muscles that support your knees, thereby improving your flexibility. Stretching and strength training can also be helpful exercise methods for treating knee pain. Low-impact cardio exercises such as swimming, walking, tai chi, water aerobics, and stationary cycling may be some of the best options for knee pain relief.
DO Use Painful knees temperature
If you injured your knee, use a cold compress to relieve swelling and help numb any pain for the first 48 to 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 ice pack will do. For best results, use ice for fifteen to twenty minutes three to four times a day. Then use a hot bath, hot towel, or heating pad for about the same amount of time, three to four times a day.
DO Get expert advice
In some cases, more serious treatments may be needed to treat knee pain. If you have persistent knee pain that will only get worse over time, or if other treatment methods no longer work for you, your doctor may recommend treatment such as knee replacement surgery or surgery. other procedures performed by a knee surgeon. . You can learn 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.
DO NOT do high impact exercise
High impact exercises can cause further injury to your painful knee. If you suffer from knee pain, it’s a good idea to avoid participating in discordant exercises like running, kickboxing, or jumping. You should also try to avoid doing exercises like deep squats and lunges that can put a lot of stress on your knees. This can make your pain worse and in some cases even cause injury if not done correctly.
DON’T FORGET YOUR WEIGHT: sore knees
If you are overweight or obese, carrying extra weight on your body can put extra pressure and strain on your body, including giving you sore knees, which bear a lot of your body weight. If you’re carrying a little extra weight, losing weight can reduce the stress that’s put on your knee. The good news is that you don’t even have to reach your ideal body weight to reduce the impact on your joints – even a small change can make a big difference in the way you feel.
DON’T WEAR shoes that make it worse
The shoes you wear can make or break how you feel when it comes to your knees. You should avoid wearing shoes that don’t support your feet properly, as they will only add extra pressure on your joints, including your knees and ankles. Wearing padded insoles can help reduce stress on your knees. For conditions such as osteoarthritis of the knee, your doctor may recommend that you wear a special insole that you can place in your shoe.
DO NOT risk falling or further injury
Sore or unsteady knees can make falls more likely, which can lead to more knee damage. You should reduce your risk of falling by using handrails on stairs, using a sturdy footrest or ladder if you have to reach from a high shelf, making sure your home is well lit, and being aware tripping hazards. You may also consider using a walking aid such as a cane or crutch to provide more balance and help relieve stress on your knee.
Knee pain can lead to walking problems and mobility issues. If you suffer from knee pain due to a health condition or injury, here are some of the top do’s and don’ts on how to treat sore knees for recovery.
