1. Maintain a healthy weight
Your knees support your body as you stand and walk. However, excess weight puts a significant amount of pressure on your knees. Loss of even a few pounds of excess weight can result in reduced pain and pressure on your knee joints.
2. Make movement a regular part of your day
Physical activity helps maintain your joint function and range of motion, and it builds strength to support your knees. You can do this with traditional exercise. Low impact activities like walking and biking are a great place to start. Small changes like adding in a 20-30 minute walk a few times a week or parking farther away from entrances and taking the stairs if possible can make a difference.
3. Strengthen your support muscles without straining your knees.
Healthy knees are supported by strong legs. By strengthening the quadriceps, hamstrings, and abductor muscles in your legs, you can reduce stress on your knees. Strengthening your core muscles can also take additional pressure off your knees and improve your posture and balance. However, it is important to note that some high-impact physical exercises can do more harm than good, so be sure to consult with your physician on the exercises that are suitable for you.
4. Wear supportive shoes and braces if needed.
Ensuring that your footwear promotes proper alignment of the joints in your lower body can help reduce pain and long term damage to all the joints in your lower extremities. If you are a runner, consider getting fitted for running shoes that correspond to your particular gait. For your daily activities, opt for a comfortable shoe with adequate support. A knee brace can also provide an additional layer of stability and support for your knees during every day movement or more strenuous activities.
5. Don’t ignore pain.
If you develop knee pain or swelling, take a break from physically activities until your symptoms subside. RICE—rest, ice, compression, and elevation—can help reduce symptoms. You may require analgesic pain reliever or anti inflammatory medication. For persistent pain or swelling, schedule an appointment with your physician.
If you are seeking a lasting solution for your knee pain, reach out to Dr. Ram Aribindi at Southland Orthopaedics Ltd. We offer a comprehensive orthopedic evaluation and an individualized treatment plan of care with both non-surgical and surgical solutions targeted to treat your joint pain.