There are many things you can do to deal with knee pain in the joint, whether it’s because of a new injury or arthritis ( read more on rheumatoid arthritis symptoms ) that you’ve had for years.
Follow these dos and don’t let your knees feel the best they can.
Don’t rest a lot.
Your muscles can be weakened from too much rest, which can exacerbate joint pain. Find a workout routine and stick with it that is healthy for your knees. Speak to your doctor or a physical therapist if you’re unsure which movements are healthy or how much you can do.
Do a workout.
Aerobic exercises improve the muscles that protect your knee and improve flexibility. Weight lifting and stretching also do the same thing.
Some good options for cardio include walking, swimming, aerobics in the pool, stationary cycling, and elliptical machines. Tai chi can help to ease stiffness and improve balance as well.
Don’t risk a fall.
A sore or weak knee will make a fall more likely, which can cause more damage to the knee. If you need to reach something from a high shelf, curb the chance of falling by ensuring your home is well lit, using handrails on staircases, and using a durable ladder or footstool.
Do use RICE.
Rest, ice, compression, and elevation (RICE) are good for knee pain caused by a mild injury or flare of arthritis. Add some relief to your knee, apply ice to minimize swelling, wear a compressive bandage and keep your knee elevated.
Don’t Overlook your weight.
If you are overweight, losing weight decreases knee tension. It’s not even necessary for you to get to your “ideal weight. Smaller modifications still make a difference.
Don’t feel too shy to use a walking aid.
The burden can be taken off of your knee by a crutch or cane. Knee splints and braces will enable you to remain healthy as well.
Do have acupuncture considered.
This method of traditional Chinese medicine, which includes the insertion at some points of the body of fine needles, is commonly used to alleviate many forms of pain and may improve knee pain.
Don’t let your shoes make it worse.
Cushioned insoles can reduce your knee stress. Doctors also prescribe special insoles, which you insert in your shoe, for knee osteoarthritis. Talk to your doctor or physiotherapist to find a suitable insole.