Knee Pain Do's and Don'ts

DO: Rest a sore knee

 

Take a break so your knee has time to heal. You’ll likely only need 1 or 2 days of rest to ease minor knee pain, but severe injuries may keep you off your feet longer. Talk to your doctor if it doesn’t get better after a few days.

 

DON’T: Stay on the couch too long

 

Exercise builds strong muscles around your joints, and that helps prevent injuries. Once your knee has had enough rest, get back out there. Low-impact water workouts are a good option. Don’t overdo it or you’ll risk more pain.

 

DO: Use R.I.C.E.

 

Rest for a day or two to heal.

Ice your knee to calm inflammation.

Compress (wrap) your joint for support and to stop fluid buildup.

Elevate it on a pillow or stool to curb swelling.

 

DON’T: Risk slips, trips, or falls

 

Wear shoes with good tread on them to cut your risk of a slip. Choose low-heeled ones with soft, rubber soles. Keep your home’s hallways and stairwells well lit and clear floors of things you could trip over.

 

DO: Use a can if you need one

 

Feel unsteady? Use something to steady you as you move around. Choose a sturdy, strong, light cane with a rubber tip and handle that’s easy to grasp. Hold it at a 45-degree angle to be sure it’s the right height.

 

DON’T: Forget to stretch

 

The muscles around your knees can get tight, and that can lead to painful injuries. Daily stretches can prevent that and muscle pain. Ask your doctor or physical therapist for easy moves to help you limber up before you walk or do any other activity.

 

DO: Watch your weight

 

Extra pounds add strain to your knees and raise your risk of painful arthritis and injuries. But even moderate weight loss can make it better. If you need to drop a few pounds, set a goal to lose just 5% of your current weight over the next few months.

 

DON’T: Sleep in the wrong position

 

This can make your knee pain worse. Try out different positions, and put a pillow between your knees if you sleep on your side. Don’t prop up a bent knee on a pillow, though- that can make it harder to unbend your leg the next day.

 

DO: Use heat and cold

 

If your knee pain flares, try hot or cold treatments. Moist heat is better for pain relief than dry. Soak in a warm bath, or zap a damp washcloth in the microwave. To ease a swollen knee, press a bag of frozen veggies wrapped in a towel against the joint.

 

DON’T: Wear out your knees

 

You may get knee pain because you overload your joints. Movements you do over and over again, like go up and down stairs every day, can jar and wear down your knees. But don’t sit for long periods, either. That puts extra pressure between you knee and leg bone that can cause pain.

 

DO: Try braces or sleeves

 

Support a sore, weak knee with a brace, sleeve, or tape. Ask a physical therapist to fit you with one or to tape your knee. A simple sleeve that fits over your knee can offer a short-term pain relief, too.

 

DON’T: Keep wearing the same old shoes

 

Shoes can stretch and wear out after a while. Don’t keep wearing your favorite shoes after their support and tread have worn out. You may find that new shoes that support your feet and ankles will ease your knee pain.

 

 DO: Support your arches

 

Choose shoes that support your arches or get slip-in inserts at your local drugstore. If those don’t work, you can ask your doctor about custom supports. But those can be expensive and don’t always work better than the ones available over the counter.

 

DO: Talk to your doctor

 

You don’t have to deal with knee pain alone. Your doctor might prescribe medication or give you a steroid shot to help. You may possibly need surgery to replace worn joints or ligaments.

 

Sources: https://www.webmd.com/pain-management/knee-pain/ss/slideshow-knee-pain

 

 

 

 

 

Shoes can stretch and wear out after a while. Don’t keep wearing your favorite shoes after their support and tread have worn out. You may find that new shoes that support your feet and ankles will ease your knee pain.

 

 you a steroid shot to help. You may possibly need surgery to replace worn joints or ligaments.

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