Knee pain doesn’t have to stop you from enjoying the things you love to do. There are tons of ways you can alleviate the aches and pains, whether the pain is from a recent injury or arthritis. Follow these dos and don’ts to help you feel your best.
Don’t rest too much
Find a way to exercise that is safe and comfortable on your knees. Sitting still too much can cause weakened muscles, which can worsen the pain. If you’re not sure which exercises are safe or how much you should do, talk with your doctor or a physical therapist.
Do low-impact exercise
Swimming, walking, water aerobics, cycling and the elliptical are all great exercises to help strengthen the muscles that are supporting your knees. You could even throw in some Tai chi to ease the stiffness and improve your balance.
Don’t risk a fall
A fall can cause even more damage to an already unstable knee. Make sure your home is lit well, use handrails on staircases, and a sturdy ladder or stool if you must reach something on a high shelf.
Do use “RICE“
If your knee starts getting sore, start treating it with rest, ice, compression, and elevation (RICE). Give your body some time to rest, apply ice to help reduce the swelling, wear a compressive bandage around your knee, and keep your it elevated.
Don’t let your shoes make matters worse
Good shoes are essential for someone dealing with frequent knee pain. Your knees need support as you move through your daily tasks. Talk to a physical therapist about some cushioned insoles that can help reduce stress on your knees.
Do keep an eye on your pain level
If you’re experiencing pain in your knee, it’s important to keep an eye on your pain level. It’s one thing to have slight pain from a hard workout or tough run. It’s another thing to have pain that hinders your capability to walk, sleep or continue routine activies.
Don’t jar your joints
Avoid the high-impact exercises can cause more damage to your knees. Running, jumping, and kickboxing can put stress on knees – and not in a good way.
Do get expert advice
If your knee pain is new and you aren’t sure what is causing it, get a doctor to check it out. It’s best to know what you’re dealing with ASAP.