Knee pain at any age group is either due to a recent injury or arthritis which is present for years. These 11 do’s and dont’s are suggested to help reduce the intensity of the knee pain and make the knee feel better.
NO – TO EXCESSIVE REST
WHY?- Too much rest can weaken your muscles, which can worsen joint pain. Gentle exercise such as walking and light aerobics should be done daily which is safe for knee.
YES TO EXERCISE
WHY? Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. Walk, swim, light aerobics, stationary cycle are all good for the knee. one must be encouraged to do these. Gentle Yoga will help improving balance and muscle strength.
NO – TO RISKING A FALL
WHY? A painful or unstable knee can make a fall more likely, which can cause more knee damage. A well lit home, using handrails on staircases will help reducing the chances of fall.
YES TO “ RICE”
WHY? Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated for around 5 days.
NO TO OVER WEIGHT
WHY? one kg of weight gain applies 4 times more pressure on one knee joint Even a small change of weight loss helps significantly. If not reducing, atleast don’t allow it to increase any further!
YES TO A WALKING DEVICE
WHY? A crutch or cane can take the stress off of your knee by sharing the weight of the body. Knee splints and braces can also help you stay stable, especially on an un-even pavement. A word of caution though!! Brace should not be used for a very long period as it leads to knee muscle weakness. Use it when the pain is acute and then stop its use.
NO TO A BAD SHOE
WHY? Overused shoe sole can aggravate the knee pain Cushioned insoles can reduce stress on your knees. For knee osteoarthritis, doctors often recommend special insoles ( such as especially on the outer side for bow legs ) that you put in your shoe. This may helping in reducing the pain due to knee arthritis.
YES TO PLAYING WITH COLD AND HOT
WHY? For the first 48 to 72 hours after a knee injury, swelling is due to blood accumulation. Ice pack will help in reducing swelling in acute pain. A bag of ice used for 15 to 20 minutes three to four times a day helps reducing pain and swelling. Cover the skin with towel before applying ice. After a week, one can use warm bath, a warm towel or a heating pad for 15 to 20 minutes, three or four times a day to reduce the chronic pain .
NO TO HIGH IMPACT SPORTS
WHY? High-impact exercises can further injure painful knees. These can worsen pain and, if not done correctly, cause injury. Avoid jarring exercises such as running, jumping, and kick starting scooter or motorcycle . Also avoid doing exercises such as deep squats that put a lot of stress on your knees.
YES TO AN EXPERTS ADVICE
If your knee pain is new, get a doctor to check it out. It’s best to know what you’re dealing with ASAP so you can prevent any more damage.
NO TO LONG DURATION PAIN KILLERS
WHY? Commonly prescribed pain killers if taken for a longer duration can cause kidney failure, raised blood pressure and aggravate existing asthma. If knee is swollen, a short duration of them are safe to take after food and along with an antacid. Pregnant women or those suffering from pre-existing renal disease, high blood pressure, asthma should consult their doctors before taking these.