Osteoarthritis is the most common cause of disability among adults and it frequently appears in the knee joints. Yes, due to the growing rates of obesity and an aging population the number of people affected by osteoarthritis has been steadily increasing in recent decades. Besides age and obesity, some factors may also put you at greater risk for developing osteoarthritis knee pain. One among them is, former athletes who may have done repetitive moments or sustained injuries from playing sports can be susceptible to knee osteoarthritis.
Fortunately, there are number of ways to manage osteoarthritis and get knee pain relief. Try to make some lifestyle changes such as engaging in regular joint-friendly exercise to maintain a healthy weight and taking medication can help you manage knee pain. Here are the Do’s and Don’ts to keep in mind when dealing with knee troubles.
Have a habit of doing Aerobic Exercise
Cardio exercises like walking, swimming, water aerobics, and cycling may strengthen your muscles that support your knee and increases flexibility. It may also help to ease stiffness and improve balance.
Give warm-up & Stretch
You never start your exercise routine without warming up your muscles. So, before any exercise, take few minutes and give a couple of laps to stretch out your legs. This will get your muscles warm and reduce discomfort.
Give a Push of Exercise in Water
Due to the water’s buoyant properties, exercising in water is a great way to move around your knee with less pain. Yes, water helps you float, making you lighter and relieving your joints of carrying your body weight.
Try Knee-Friendly Exercise
There are plenty of options in the gym that put very little stress on your knees. For instance, try out a stationary or recumbent bike or the elliptical to get some good cardio into your routine.
Do Follow RICE Treatment
RICE-Rest, Ice, Compression & Elevation. It is actually a good treatment for knee pain, which is caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage and keep your knee elevated.
Do get Expert Advice
If your knee pain is new, get an advice from the pioneering sports injury specialist in India to check it out. It’s best to take precaution as soon as possible to avoid more damage.
Don’t give too much Rest
Giving out too much of rest can weaken your muscles which can worsen joint pain. Find an exercise program that is safe for your knees and sticks with it. If you’re not sure which motions keep you safe or how much you can do, talk with the therapist who is specialized in knee replacement in India.
Don’t Wear Worn-Out Shoes
Shoes that do not fit properly, or are worn out, affect the way you walk. If the way you walk is compromised, it distributes extra pressure for your knees to bear and, in turn, increases stress on them. Cushioned insoles, or shoes that are specially shaped for your foot, are the best options to reduce knee pain.
Don’t be Overweight
If you’re overweight, then losing weight will reduce the stress on your knee. You don’t even need to get to your ideal weight, just give a small change and see how far impact it has been created.
Don’t make a choice of doing High-Load Exercises
Yes, high-impact exercise can further injure painful knees. So, try to avoid exercises such as running, kickboxing, jumping, lunges and deep squats. These can worsen pain and if it not correctly done, then it may cause injury.