Recovering from Knee Pain ? Do it right !
There are a variety of factors that causes knee pain, including both long-term and short-term issues. Some may be treated with home remedies, while others may require treatment to fix the knee pain. However, there are many things you can do to alleviate knee pain, whether it is caused by an injury you sustained recently or a long-term condition like arthritis.
Here are a few tips to follow while recovering from knee pain.
Do Exercise Regularly
Strengthening your knee muscles and increasing flexibility are two major benefits of exercising regularly. You can also achieve them by weight training and stretching. Walking, swimming, aerobics, cycling, etc., are some good choices of exercise as well. You may also try doing Tai Chi (a gentle form of exercise and stretching) to improve balance and reduce stiffness.
Use the “RICE” technique.
Rest, ice, compression, and elevation – often called the RICE approach is one of the best techniques to alleviate knee pain which is caused due to minor injuries or arthritis flare-ups. As much as possible, rest your knee, ice the area to reduce swelling, apply compression by wrapping up the area with a compressive bandage, and elevate the knee as necessary.
Do consider acupuncture.
This is an ancient form of treatment from china, where a few fine needles are inserted into the body at specific points. This procedure has been used for a long time to treat many kinds of pain, including knee pain.
Do wear the right shoes.
Stress on your knees can be reduced by wearing shoes with cushioned insoles. For patients with knee osteoarthritis, shoes with special insoles are often recommended by doctors. If you need assistance finding the right insole for your knee problem, consult an expert ortho doctor or a physical therapist.
Do play with temperature.
Using cold packs for the first 48 to 72 hours following a knee injury helps to reduce swelling and numbs the pain. Ice wrapped in a plastic bag or frozen peas might work well for this. Apply it on the injured area for 15 to 20 minutes and repeat it 3 to 4 times a day. Wrap the ice in a towel and place it to avoid direct contact with your skin. Once that’s done, you can warm up the area by taking a warm bath or using heat pads for about 15 to 20 minutes. Repeat the same 3 to 4 times a day.
Don’t rest your legs too much.
Over-resting too much will result in weaker muscles, which in turn aggravates your joint pain. Instead, you should find a knee-friendly exercise program and Make sure that you follow it regularly. If you are uncertain of the safe knee movements or your limitations, you should speak with an orthopedic specialist or physical therapist.
Don’t let yourself fall.
Having a painful or unstable knee can increase the possibility of falling, which can result in further damage to the knee. You can decrease your risk of falling by placing more lights in your home, adding handrails to the staircase, and using a ladder or footstool to grab items on high shelves.
Weight is important, don’t overlook it.
Stressing your knee joint is one of the many problems caused due to overweight, so lose weight as much as possible to reduce the stress on your knee. Even achieving an ideal weight isn’t necessary; small changes in your weight can still have a big impact.
Don’t be shy to use walking aids.
When you have a severe knee injury, doctors usually suggest using crutches or canes while you walk. This is because they can reduce the unnecessary stress on your damaged knee. Additionally, you can use braces and knee splints to keep your knee stable. So if you feel shy to use crutches, you may need to bear the pain, and the recovery also takes longer than expected.
Don’t strain your joint(s)
Knee pain can become worse if you practice high-impact exercises. So it is better to refrain from strenuous exercises like running, jumping, etc. It would be best to stay away from exercises such as lunges and deep squats as they are very stressful on the knees. These can exacerbate pain and, if done incorrectly, it may lead to a knee injury.
Make sure you consult an expert.
If you began experiencing knee pain recently, make an appointment with a nearby knee specialist. Dr. Ajay Kumar, the best knee surgeon in Hyderabad, has more than a decade of experience in treating knee pain caused by various conditions. He says that it’s best to know the kind of knee pain you’re dealing with immediately in order to prevent further damage.