Monday, April 15, 2024
Health

Do you want to get rid of knee pain?

Are you suffering from joint pain? If yes, you are not alone; most people suffer from this condition in their fourth and fifth decades of life.

In fact, with aging, the bones also begin to weaken due to joint pain making people its victims, affecting the knees the most.

Whether knee pain is the result of a recent injury or joint disease, you may be able to relieve or reduce the severity of the problem by taking care of a few simple things.

Don’t rest too much

Too much rest or sitting can weaken the muscles, worsening joint pain. Make it a habit to do exercises that are safe for the knees. If you’re unsure what physical activity is safe or for how long, talk to a doctor.

Be sure to exercise

Cardio exercises such as walking, swimming, cycling and others support the knees by strengthening the muscles and increasing flexibility; weight training and scratching are also beneficial. Tai chi also reduces stiffness and improves balance.

Avoid falling

Painful or unbalanced knees increase the likelihood of falls, which can prevent further knee damage. Keep the house lit or use something to help prevent falls.

Use ‘rice’

Rest, Ice, Compression and Elevation (RICE) is a good strategy for preventing knee pain due to minor injuries or joint diseases. Give your knees some rest, reduce swelling with ice, and compressive bandages and elevate your knees.

Don’t neglect the weight

If you are overweight, losing weight can reduce stress on your knees; you don’t need to reach your ideal weight; even a slight loss can make a difference.

Do not avoid walking aids

A crutch or cane can help take the strain off the knee, and knee braces can help stabilize it.

Consider acupressure

This traditional Chinese procedure involves the insertion of needles into specific areas of the body and is used to relieve various pain conditions, possibly even reducing knee pain.

Take care of the shoes

Shoes with soft soles can reduce stress on the knees. For chronic knee pain, doctors often recommend the use of unique soles.

Hot and cold are also helpful

A cold pack can reduce swelling and pain in the first 48 to 72 hours after a knee injury. For this purpose, put ice in a plastic bag, wrap a towel around it, and then three times a day. Use four times for 15 to 20 minutes. Then take help with heat; for this, use a heating pad or hot towel for 15 to 20 minutes, repeat 3 to 4 times.

Don’t put the joint in trouble

Strenuous exercises can further damage painful knees; avoid activities like running, jumping, etc., while also avoiding squatting, which increases the stress on the knees.

Consult the experts

If the knee pain is new, get it checked out by a doctor, it’s best to know the problem immediately to prevent further damage.

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