Knee pain is one of the most common complaints we get. It can be caused by various reasons such as a sprain, a tear, an infection, or arthritis. The good thing is, there are things you can do to remedy it.
This may be the last thing in your mind when you’re in pain, but staying active is actually one of the best things you can do to alleviate it.
Physical exercise promotes cartilage health and helps strengthen leg muscles that support the joints. Some of the good, low-impact exercises you can try include walking, swimming, and tai-chi.
Consider strength training.
Strength training exercises don’t just help in protecting your bone health and mass, it can also help in easing joint pain.
Muscles around the knee have important roles to play in stabilizing the joint and lessening the wear-and-tear friction. Some of the good exercises that can help strengthen your leg muscles include squats and step-ups.
Practice good posture.
When your bones and joints are aligned correctly, they help the muscles in being used properly. All these help reduce the wear and tear of joint surfaces and consequently, helps prevent the onset of arthritis.
When it comes to good posture, how you stand or sit isn’t the only thing that matters; where you sit or stand on also does. So, make sure the chairs you sit on have good support. They shouldn’t be too soft or too low that’ll make it difficult for you to stand.
Wearing supportive shoes is also important in ensuring proper alignment of your knees. They should be supportive and well-fitting.
Maintain a healthy weight.
Eat healthily and get into regular physical activity. Carrying extra weight is bad for your knees. They put more stress on your joints and increase the overall inflammation in your body.
When an injury happens, practice R.I.C.E.
To prevent further pain and joint issues, it’s important to take steps immediately when you have an injury.
Cold compression on the first day is vital, to help keep the inflammation and swelling down. Rest is another important thing to do, to promote the healing process. It also means taking a break from activities that cause pain. When possible, elevate your leg to promote circulation and reduce swelling.
If your knee pain keeps you from enjoying your life to the fullest, call us. At Ozark Orthopaedics, we have specialists who can take a look at it and recommend the best options for you.
For appointment requests, you may call us at (479) 521-2752.