5 Tips for Managing Knee Pain

Knee pain is a particularly debilitating condition, as it can make even everyday activities like walking difficult and painful. Whether your knee pain results from injury, or from an underlying condition such as arthritis or osteoporosis, there are some things you can do to manage the pain. Ultimately, you might need surgical treatment from an expert knee surgeon to repair or replace your knee, but in the meantime, try these 5 helpful tips for managing the pain.

1. Rest

Resting your knee gives it time to heal. Moving around too much is likely to irritate the damaged tissues inside the knee and cause inflammation. Rest as much as possible with your leg elevated and extended to reduce the strain on your knee as much as possible.

2. Low-Impact Exercise

Having a knee injury or condition doesn’t mean you have to be completely sedentary. Swap high-impact activities like running for low-impact ones like swimming. Whatever exercise you do, take it slowly at first, and stop if the pain in your knee gets worse.

3. Supportive Footwear

What you wear on your feet can have a big impact on the pain in your knee. The ideal footwear supports your arches and has plenty of cushioning to absorb impact, particularly when doing exercise. If you are a runner, replace your running shoes every few months as the material in them degrades. You might also find it helpful to add orthotic inserts into your shoes; these subtly alter your stance to relieve pressure from your knees.

4. Supportive Braces

Wearing a supportive brace can take the pressure off your knee during exercise. Invest in a premium sports knee brace, as cheaper products can make the problem worse. If in doubt, ask your physiotherapist or knee surgeon for a recommendation.

5. Strengthen Your Leg Muscles

An orthopaedic surgeon can recommend exercises that will strengthen the muscles that support the knee, reducing the strain on the joint and protecting it from injury. Hip extensions, when performed properly, strengthen the muscles in the hip and butt. Gently stretching out the hamstrings each time you exercise prevents them tightening up and putting an unbalanced strain on the knee joint. You should also strengthen your core abdominal muscles to improve your overall posture. Always be careful when exercising or stretching, and consult your orthopaedic surgeon to find out which exercises are most appropriate for you.

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