7 Simple Dos and Don'ts for Knee Pain

Dos and Don'ts for Knee Pain

When it comes to issues that make regular exercise more difficult - there are few things more debilitating than consistent, or chronic knee pain. Many people who suffer from injuries to the knee joints even find themselves believing myths about exercise and knee pain that convince them they should avoid exercise entirely. 

Instead of giving up on an active lifestyle, strap on your knee compression sleeve and remember that there are many great things that you can do to help alleviate knee discomfort - whether it's a result of chronic arthritis or a recent injury. Just follow a few of these simple dos and don'ts for knee pain to get started.

1.    Don't Rest Too Often

While resting might seem like the best way to avoid further injury or joint pain - too much time off your feet could weaken your muscles and lead to further joint pain. Look for an exercise program that's safe for your knees and stick to that. If you're not sure where to get started, speaking to a physical therapist or doctor could help.

2.    Do Exercise Regularly

Cardio fitness routines are excellent for strengthening the muscles that support the knee joint and enhance flexibility. Stretching and weight training are both beneficial too. When it comes to cardio, good choices may include swimming, walking, water aerobics, using elliptical machines, or stationary cycling.

3.    Don't Risk a Fall

An unstable or painful knee can increase your risk of falling - which might lead to even more knee damage. Reduce your risk of falling by using handrails on staircases and walking aids wherever necessary. It may also be useful to ensure that your home is well lit.

4.    Do Use RICE Techniques

If you want to get back on your feet faster, then the RICE technique for recovery is a great way to promote healing. This means resting, using ice packs, knee compression sleeves, and elevation according to the guidelines given by your doctor. Remember, speaking to a healthcare professional should give you further guidance regarding the do's and don'ts for knee pain.

5.    Don't Wear Inappropriate Footwear

Keep in mind that when you wear shoes that don't properly support your feet, or cushion you from the impact that comes with pounding the pavement on a daily basis, you're forcing your knees to take on additional strain. Cushioned insoles can help to make your life a lot easier, along with properly-fitting shoes that are designed for walking, running, or other specific forms of exercise.

6.    Do Think about Acupuncture

Acupuncture is a traditional form of Chinese treatment which involves inserting fine needles through certain points of the body to help relieve discomfort and diminish knee pain. When combined with other approved treatments, this could help you to recover from injury faster.

7.    Do Get Expert Advice

Finally, regardless of whether your knee pain is new, or old, you should ask a doctor to check it out thoroughly. It's important to know exactly what you're dealing with so that you can reduce your chances of suffering from any further damage.


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