As we age we suffer a lot of wear and tear on our joints. Whether due to an injury or just general wear and tear, living with knee pain can be frustrating.
But there are things you can do to manage your knee pain daily
- Exercise regularly. Cardio exercise can strengthen the muscles that support your knee joints and increase flexibility. Weight training and stretching can also help. Other cardio exercises to try include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai chi and yoga can also help with stiffness. Look for low-impact exercises, especially those that take place in water.
- Use. Rest, ice, compression, and elevation (RICE) are key ways to help ease knee pain and reduce inflammation, especially when the pain is caused by a minor injury or arthritis flare-up. Rest, ( especially when the pain is bad) use ice packs to reduce swelling, wear a compressive bandage, and elevate your knee whenever possible.
- look into acupuncture or acupressure. These are forms of traditional Chinese medicine, which involves the careful placement of fine needles into or pushing on certain points on the body to relieve pain. They are used across the world to control many types of pain, encourage weight loss, and even improve mental health. Thai Massage is also a good form of treatment as they tend to use deep tissue massage and work the whole body not just the injured area.
- Try different temperatures for relief. After you’ve been injured, use ice for the first 48 to 72 hours to reduce swelling and numb the pain. Frozen peas make a good ice pack since they can easily be shaped around your knee. You can also make a heat pack out of a sock and rice. Pop it in the microwave for about a minute. Provides pain relief.
- Talk to an expert. If your knee pain is new or you’ve been injured, don’t hesitate to speak with a health professional. They can evaluate your pain and prevent further injury by coming up with a treatment plan.
- Don’t rest too much. While it’s good to get some rest, too much can weaken the muscles and make the pain worsen. Find an exercise routine that is gentle on your joints and helps you build flexibility and strength.
- Don’t risk a fall. You may not be at your most steady when you’re injured or suffering knee pain. A fall can further damage your knee, but it can also lead to other serious injuries. Make sure your home is well lit and your floor is clutter-free, use hand railings on stairs and other uneven surfaces, and always use a sturdy ladder or footstool if you need to reach something high.
- Don’t overlook your weight as a cause. Like aging, a little extra weight can lead to wear and tear on your joints. If you are overweight, consider starting a weight loss program. Even if you aren’t your ideal weight, losing a few kilos can still make a difference in your pain and stiffness.
- Don’t skip walking aids if you need them. A cane, crutch, or walker can help you take some weight off your injured knee and provide additional stability. Knee splints and braces can also bring relief and keep you stable.
- Don’t let your shoes cause you pain. Your shoes are very important to the way you carry your weight. Cushioned insoles can help reduce the impact as you walk. There are special insoles that can help with the pain of osteoarthritis.
- Don’t let impact harm your joints. Running, jumping, kickboxing, and other exercises are considered high-impact, which can cause significant pain and even damage your joints. Lunges and deep squats can also put unnecessary stress on your knees and cause injury. If doing these exercises please do slowly and smoothly. Low- impact.
Exercise for relief (Knees)
There are many exercises to deal with knee pain some of which we will go into in more detail later on. A lot depends on the assessment of the cause of the knee pain, be it meniscus, cruciate ligament or osteoporosis, etc,
Here are a few easy exercises to start you off
I have of course produced this site for the 50 + reader but these exercises can benefit anybody of any age at any time.
Please stay fit and healthy.
This is something that I found during my research into Back and Knee pain. Well worth reading. Incredibly interesting.
Click on pictures:
Other material you may find interesting?