The knee joint is designed to support the normal range of motion of the lower extremity and stabilise the trunk. Here, it plays a key role in the bending and extending processes of the limb. Although this joint is complex and robust, it can be subject to injury, thermal and overuse, chronic infection, and serious inflammation with increased potential for range of motion restrictions and exudate accumulation. In order to avoid such undesirable manifestations it is advisable to contact a qualified knee pain doctor in time – for a thorough diagnosis and a proper treatment plan. You can significantly reduce knee pain by following simple rules and avoiding certain aspects.
What can lead to increased knee pain
- High exertion. Too much exercise for knee pain can make things worse. Find an exercise programme that is safe for your knees and stick to it. If you are unsure how much and how much exercise you are allowed to do, talk to your doctor or physiotherapist.
- Ignoring exercise. Cardio exercises strengthen the muscles that support the knee and increase flexibility. Strength training and stretching are also beneficial. Among cardio exercises, favour walking, swimming, water aerobics and exercise bicycles. Tai chi also helps to reduce stiffness and improve balance.
- Increased risk. A sore or unstable knee increases the risk of falling, which can cause further damage to the knee. Reduce the risk of falls by making the house well-lit, hold on to handrails on stairs, use only a stable stepladder or stool to reach what you need from the top shelves.
- Incorrect footwear. Soft insoles may relieve strain on the knees. Doctors often recommend special shoe insoles for osteoarthritis of the knee. To find the right insoles, consult your doctor or physiotherapist.
- Traumatic sports. Some exercises can further traumatise painful knees. Running, jumping and kickboxing should be avoided. Also avoid doing exercises such as lunges and deep squats, which put a lot of strain on the knees. This can increase pain and lead to injury.
- Overweight. If you are overweight, reducing your weight will reduce the strain on your knee. You may notice a noticeable difference even if you get rid of a few pounds.
- Self-medication. If knee pain has just appeared, go to the doctor for an examination. It is better to find out the cause as soon as possible to prevent further progression of the disease.
Preventive measures
- Infections and conditions after a knee injury must be treated by a professional;
- Eliminate chronic or hereditary conditions (gout, diabetes, tonsillitis);
- Maintain a normal weight by eliminating excessively sweet, salty and fatty foods and alcoholic beverages from your diet;
- Exercise with moderate exertion;
- Take chondroprotectors once a year and be examined by a specialist;
- Adhere to healthy sleeping habits;
- Drink sufficient non-carbonated water daily;
- Eliminate any possibility of hypothermia;
- Wear only comfortable shoes and clothing;
- Avoid prolonged standing in one position.