Knee pain can strike suddenly and can often lead to loss of strength and motion.
Knee pain today has become common for people of all ages due to various reasons including injury, surgery, vitamin deficiency, arthritis, bad health, and diet.
The tips and exercises listed below will help lessen your pain and swelling, increase your range of motion, improve strength, and return you to your normal activities
- Lose excess weight: Your body weight increases the pressure on your knees, it’s important to lose weight if you’re overweight. Losing some pounds and staying active is better for your knee joints than sitting.
- Exercise: Exercise can reduce the stiffness and pain in knee joint. Being fit aerobically and maintaining muscle strength is very important to avoid muscle atrophy. Exercising can help shed the extra weight and can strengthen the muscles that provide support to the joints and help them heal faster.
— Knee Pain Explained (@KneePainExp) February 4, 2020
- Stretching: Gentle stretching can improve blood flow with the delivery of oxygen and nutrients and the removal of breakdown products and ease flexibility to stiff joints.
- Massage: Massage therapy can help reduce knee pain. Gently massage your knee joint with warm oil to lower the inflammation, boost circulation, and relax them. Massage simply feels good; massage can also help relieve stress and even help you sleep better.
- Supportive Shoes: Use supportive shoes when you are standing or walking. Avoid high heels, pointy toes, and heavy shoes. Comfortable shoes help take pressure off the knee joint by promoting proper balance and leg alignment.
- Use cold packs: Use a cold pack on your knee for 15 to 20 minutes and continue using ice packs 2 to 4 times per day as long as your knee is warm, painful, or swollen. It will help reduce inflammation.
— Melena #BlackLivesMatter (@Melena_Love) March 1, 2020
- Knee Brace: Use a knee brace to lessen the pain and swelling and provide support to your knee. When using a knee brace, wrap your brace loosely from your calf to just above your knee.
Dr. Prof. Raju Vaishya, Senior Consultant Orthopaedic Surgeon, said that in the time of the pandemic, sitting for long hours, working from home, and staying indoors can result in postural issues, muscle pain issues, and full-body aches.
Walking is the most accessible form of physical activity in the time of the pandemic, simply try to get up and move around for a few minutes keeping in mind all Covid guidelines to maintain joint health.
Start at an easy or moderate pace as you build endurance but just keep moving in order to relieve knee pain and lessen the negative impact on the quality of life.
Consult with your physical therapist or doctor if you experience any symptoms of numbness, tingling, or a spread of the pain.