Are you one of the millions of people who suffer from knee pain? If so you will know that doing simple things such as gardening, kneeling, walking the dog, or even getting out of bed can be an ordeal. Knee pain can be unbearable if left unaddressed and over the past couple of weeks we have noticed an increase in people coming to us with knee pain so or this reason we decided to write this blog to give you some tips on some dos and don’ts to help your knees feel their best.
DON’T rest too much.
Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it. If you’re not sure which motions are safe or how much you can do, talk with your GP or physiotherapist.
DO exercise.
Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming, water aerobics, pilates and stationary cycling.
Click the link below to sign up for your free taster session at our Physio led Phyiolates session, these classes are held on a Monday evening at 5.30pm inside Anytime Fitness Gym in Bury
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DON’T risk a fall.
A painful or unstable knee can make a fall more likely, which can cause more knee damage. Curb your risk of falling by making sure your home is well lit, using handrails on staircases, and using a sturdy ladder or foot stool if you need to reach something from a high shelf.
DO use “POLICE.“
Protection, Optimal Loading, Ice, Compression and Elevation (POLICE) 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 compression bandage, and keep your knee elevated.
DON’T overlook your weight.
If you’re overweight, losing weight reduces the stress on your knee. You don’t even need to get to your “ideal” weight. Smaller changes still make a difference.
DON’T be shy about using a walking aid.
A crutch or walking stick can take the stress off of your knee. Knee splints and braces can also help you stay stable.
DO consider acupuncture.
This form of traditional Chinese medicine, which involves inserting fine needles at certain points on the body, is widely used to relieve many types of pain and may help knee pain.
DON’T let your shoes make matters worse.
Cushioned insoles can reduce stress on your knees. For knee osteoarthritis, doctors often recommend special insoles that you put in your shoe. To find the appropriate insole, speak with your physiotherapist.
DO use temperature.
For the first 48 to 72 hours after a knee injury, use a cold pack to ease swelling and numb the pain. A plastic bag of ice or frozen peas works well. Use it for 15 to 20 minutes three or four times a day. Wrap your ice pack in a towel to be kind to your skin. After that, you can heat things up with a warm bath, heating pad, or warm towel for 15 to 20 minutes, three or four times a day.
High-impact exercises can further injure painful knees. Avoid jarring exercises such as running, jumping, and kickboxing. Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury.
DO get expert advice.
If your knee pain is new, seek a medical professional for advice. It’s best to know what you’re dealing with ASAP so you can prevent any more damage.
If you’d like to talk to an experienced Specialist Physio about your knee pain, then please call Sue our lovely front desk superstar now on 0330 175 9838 or email info@t4physio.com to book your free consultation with our foot specialist.