Knee Injury Do’s and Don’ts
Whether you’ve recently injured your knee or you’ve been suffering from knee issues for many years, you can minimise your knee pain if you follow these do’s and don’ts.
What Not to Do
1. Don’t rest too much
Staying sedentary for too long can actually have a negative impact. While your knees do need rest to heal, overdoing it can worsen your pain.
Your muscles can weaken from immobility which aggravates joint pain and injuries.
2. Don’t risk slips or falls
Could anything be worse than a damaged knee bearing more damage?
If your knee is unstable you are at higher risk of a second injury. Be overly cautious while walking, exercising and climbing stairs.
Use handrails when walking on the stairs, foot stools to reach a high shelf, ensure that floors are clear of things you might trip over, and rooms and hallways are well-lit to curb your risk of falling.
3. Don’t do high-impact exercises
Where too much rest is harmful for your knee injury, so is too much movement. Avoid high-impact activities like running, jumping, and deep squats. These put a lot of pressure on your knees and can aggravate the pain.
4. Don’t wear worn-out shoes
Wearing unfit and worn-out shoes can badly affect your knee injury. Use cushioned shoes and special insoles that support your feet and ankles properly. This helps reduce stress on your knees, easing your pain.
What to Do
1. Do Exercise
Exercise strengthens your muscles, increases flexibility in and around your knee and improve your knee injury.
Weight training, cardio exercises, and stretching help in keeping your joints strong and flexible and provide your knee the support it needs.
Include walking, stationary cycling, and water aerobics in your schedule as they can help improve balance and ease knee stiffness.
2. Try the ‘RICE’ formula
Rest, Ice, Compression and Elevation. Rest for a day or two to heal your pain. Apply ice on your knee to reduce inflammation and swelling.
Compress your joint for support. Elevate your knee on a stool or pillow to reduce swelling.
3. Do use walking aids
Don’t shy away from using a cane or crutch if you need one. Knee braces and sleeves can also provide support to a sore and weak knee.
4. Do consult your doctor
Expert advice is necessary to have a full understanding of the depth of the problem you’re facing. Contact an orthopaedist to receive treatment for your knee injury and to prevent further damage.