Dos & Don’ts for Knee Pain

Knee pain can be caused by injury, arthritis, sprained ligaments, meniscus tears, tendinitis, or runner’s knee apart from a dislocated kneecap, bursitis, and many other such ailments. A knee pain restricts the movements of a person as they cannot walk long distances, run or take the stairs.

Following some of the below listed do’s and don’ts can help in providing relief from knee pain.

List of dos:

• Exercise
  • Cardio exercises strengthen the muscles that support knees. They also increase flexibility, allowing the person a better movement.
  • Walking, swimming, stationary cycling, water aerobics, etc. come under cardio exercises where the muscles of the legs are exercised.

• Follow RICE
  • If knee pain is caused by an injury or arthritis, follow the four steps to find relief from pain.
  • Rest, Ice, Compression, and Elevate. Take some rest, apply ice on the knee, wear a bandage, and elevate the knee to remove pressure and moderate blood flow.

• Alter between ice and heat
  • In the first 48-72 hours, apply ice packs 3-4 times a day for 15-20 minutes each time. Alternate it with a warm water bath or heat pack to relax the muscles.
  • Wrap the ice pack and heat pack in a towel. Be gentle with your skin. The temperatures should not be extreme.

• Use pain relief spray
  • Buy the best spray for knee pain and use it for instant relief. After spraying the knee area, sit still for a few minutes to let the medicine seep into the pores and soothe the muscles.

List of don’ts:

• Don’t risk falling
  • When we have a painful knee, it becomes quite difficult to talk, making us more prone to accidents by tripping, stumbling, or falling. Use a stick, the wall, railing, etc. for support and ensure that the house is well lit.

• Don’t ignore the weight
  • Bodyweight plays a crucial role in increasing or relieving knee pain. Keep your weight in check and maintain it that way. People who are overweight should try to reduce their weight gradually so that it eases pressure on the knees.

• Don’t be shy; use a walking aid
  • There is nothing wrong in using support when the body refuses to cooperate. Many people with knee pains refuse to use a walking stick, thereby aggravating the pain.
  • Get yourself a walking aid that fits. Use a cane, a crutch, knee braces, or such to minimize the discomfort.

• Don’t let shoes cause more damage
  • Doctors recommend special softer footwear for people with knee pains. Don’t ignore those advices. Use the suggested footwear. The extra softness reduces the pressure on the knees.

• Don’t jerk or jar those joints
  • Sudden movements can cause awful pain and additional damage to the exiting knee problems. Avoid fast movements when walking. Don’t go for exercises such as kicking, jumping, running.

Most importantly, listening to your doctor’s advice and follow them.