Knee pain is a common condition that can affect anyone.
Fractures, runner’s knee, tendinitis, torn ligament, bursitis, osteoarthritis, infectious arthritis, gout, and injured meniscus are some common causes of knee pain.
Whether your knee pain is due to short-term or long-term knee problems, taking care of a few things can help you deal with your knee pain in a much better way.
Read further to understand the dos and don’ts of knee pain.
The Dos
- Do trust “RICE”
RICE stands for Rest, Ice, Compression, and Elevation.
If you are experiencing knee pain due to a minor injury or arthritis, using RICE can help you.
Give some rest to your knee, apply an ice pack to reduce swelling, compress your knee using a compression bandage, and keep your knee in an elevated position.
- Do alternate cold and heat pack
After sustaining a knee injury, apply a cold pack for the first two to three days to numb the pain and ease the swelling. Apply the pack for 15 to 20 minutes over the knee three to four times a day.
After the first two-three days, switch your cold pack with heat.
Use a heating pad, take a warm bath, or wrap a warm towel over your knee for 15 to 20 minutes, three to four times a day.
- Do lose some weight
Being overweight can worsen your knee pain. Extra weight puts a lot of stress on the knee. Shed all the extra kilos to relieve your knee pain.
- Do trust acupuncture
Acupuncture, a traditional Chinese therapy, helps in relieving several types of pain. The practitioner inserts fine needles at various points on your body to relieve pain.
Acupuncture has proved its potency in helping with knee pain.
- Do see an expert
If you are experiencing excruciating knee pain, visit the pain management Spokane clinic to see an expert, especially if your pain is new.
Your pain management expert will help you deal with the pain and prevent exacerbation.
However, to garner positive outcomes, ensure that you prepare for the doctor’s appointment beforehand.
Doctors would explain thoroughly what are the treatments possible, donjoy vs. breg, cold or hot therapy, all necessary discussions will be explained.
The Don’ts
- Don’t skip exercise
Many people with knee pain give up exercising, thinking that it will exacerbate their pain. However, the reality is in stark contrast to this misconception.
Exercising helps in dealing with knee pain. Cardio exercises, strength training, and stretching exercises strengthen the muscles around the knee and enhance their flexibility.
Create a workout routine including cardio exercises, such as swimming, walking, stationary cycling, and water aerobics. You can also practice Tai chi, as it helps in subsiding stiffness and restoring balance.
- Don’t rest
Another misconception about knee pain is that taking too much rest will help to relieve it. However, in reality, resting too much can weaken your muscles and worsen joint pain.
- Don’t walk without a walking aid
Especially during the first few days of your knee pain, don’t walk without a walking aid. Using a cane or crutch will help to take unwanted stress off your knee.
If your pain is hampering your balance, consider using braces or knee splints.
- Don’t do high-impact exercises
Indulging in high-impact exercises can further exacerbate your knee pain. Steer clear from jumping, running, and kickboxing. Squats and lunges can also worsen knee pain and even cause injury.
- Don’t wear the wrong shoe
People suffering from knee pain should use cushioned insoles to reduce stress on their knees. Talk to your doctor or therapist to know what kind of shoe suits you the best.
The bottom line
Knee pain can interfere with your daily activities.
But with proper therapies and a little care, you can manage it. Follow these dos and don’ts to make your knee feel better.